With the eyes closed,
Sight is not much,
Is not happening a whole lot right now,
Although you might have images in your mind's eye,
Those are what we call imagination.
And those sights that come through imagination can seem really real,
And yet we do know they are from imagination.
So in direct experience,
With the eyes closed,
There's not going to be much going on.
There may be some shades of gray or black or different muted or dulled colors.
And then just noticing what you notice with sight,
A sense of sight.
Noticing the thoughts that may be here as well with regard to what you're seeing or the sense mechanism of sight.
And we're just noticing,
Not trying to change anything or have a different experience necessarily,
Although you can notice that as well if that is true for you.
It's again something to be noticed and named or acknowledged.
And then we're going to come back to the sensation of touch.
And in the sensation of touch,
We're going to include kind of just what we might generally call sensations of the body.
Not of the ones already mentioned,
But more of a sense of the touch that can even happen within our chest cavity,
For example,
Or the belly area.
So there we might think of superficial touch and then we have these other sensations that can come from our muscles or our bones or in our skin,
Different ways that we experience this moment in this way.
And this is often where a lot of ideas come in.
So just noticing again based on your context and your own unique humanness,
Just noticing your likes and dislikes here,
Your comforts and discomforts.
And I'm just going to slow that down for a little bit because the mind sometimes just connects to the whole body and makes a solid thing,
A solid sense of I'm entirely uncomfortable or I'm entirely tight or I'm entirely relaxed.
And usually our existence is way more profound and expansive than that and inclusive than just one attribute.
So just taking a moment to notice,
Maybe we'll just do a little bit of a quicker scan just to notice that there may be areas in your body that are tight.
Maybe there's some muscles that are tight.
Maybe there's something else that we might call that's tight or just this perception of tightness.
And just taking a moment to notice that and we're just kind of naming right now.
We're not trying to problem solve or fix or understand.
We're just including what is often a common experience of being human is to have experiences of tightness.
And in this moment we're just being curious of how those are existing in different ways from head to toes.
So let your attention kind of scan through your body slowly and gently and just naming and then moving on.
We're not trying to adapt anything or adjust anything right now.
There may even be pain.
Sometimes we have tight muscles or we even have discomfort that moves into pain.
So again we're not going to try to fix that or change that which may seem a little counter intuitive but right now we're just naming.
And of course there's no right,
Wrong,
Good or bad.
There's no have to or should or supposed to right now.
So if you don't want to tend toward or move toward areas that are uncomfortable or a bit painful you don't have to.
We're just kind of seeing what feels right for each of us just to kind of notice the depth and width of our being.
And that may include in this moment some tightness,
Some uncomfortableness,
Some pain.
You may notice in your own relationship with this discomfort or tightness or pain that some of these experiences or expressions may be quite fine.
Whereas others may come with a lot of thoughts or ideas or emotions.
And so again in this moment just noticing them,
Noticing the maybe the complexity with some areas and maybe the simple-ness with other areas.
And not trying to change either one,
Not trying to get anything to change or shift but just to name what's already here.
And as you've named or as you name just let yourself move on to something else,
Continuing to explore into different areas.
Maybe you've not had a chance to connect into consciously for a while.
And then we're going to take a moment or some moment,
Some time to connect into what feels neutral or okay.
So again with the same kind of curiosity we're just letting the attention kind of curiously move and explore from the head to the toes just very slowly and gently like letting your attention connect into the nooks and crannies of your existence and just noticing what is just matter of factly in this moment okay or neutral.
Maybe muscles that are neutral are okay or temperatures or anything else in your body or your being.
Just taking some time for that.
And we're not actually trying to change anything we connect with,
We're just naming and then letting your attention continue to explore.
No right,
Wrong,
Good or bad here,
We're just discovering what we discover,
Learning what we're learning.
In the same way as before you may notice some simpleness with what you're discovering and you may notice complexity and not trying to change either one.
If it seems like there's a lot of ideas or concepts connected to certain kinds of comfort or neutrality or okayness then just notice that,
Someone's just naming,
Acknowledging that and then letting your exploration continue.
And in the same way if you find something simple,
Just naming that,
Acknowledging that,
Continuing your exploration just very gently and slowly.
And if you're listening to this later on you can pause at any time during the recording just to let yourself have more time.
But for now we're going to just gently and slowly come back to some of the areas that were a little tight and painful and they may be exactly the same as before,
They may be different.
What I want you now to just connect to a little bit of different filter is to connect with the tighten,
Tightenings or discomfort or what I might call holdings that seem to be habitual.
