For this practice,
You can be sitting,
Lying down,
Or standing.
You can even practice this while moving around a space if you'd like.
If movement becomes too distracting,
You can try finding stillness.
You can even explore shifting between movement and stillness.
Take some time to choose.
How you would like to be in this practice.
Before you start the practice,
Set your intention to become aware of colors,
Shapes,
And textures in your space.
Remind yourself to find a gentle internal nudge to return to the experience each time your mind wanders.
Take note of how you feel.
Right now,
In this moment.
How does your body feel?
What emotions are surfacing?
What thoughts do you have?
From whichever position you are in.
Whether sitting,
Lying down,
Or standing.
Slowly move your head to the left,
Scanning your environment slowly with your eyes.
Notice the different colors,
Shapes,
And textures in the space you're in.
Notice any colors,
Shapes,
Or textures that you particularly like.
Conversely,
Notice if there are any that you dislike.
Just notice.
Without telling a story.
And then slowly move your head back to center.
While taking in the same or even more colors,
Shapes,
And textures.
Pause,
Take a breath.
And then repeat this,
Moving your head to the right.
Taking in colors,
Shapes,
And textures.
Noticing what you like.
And what you dislike.
And slowly returning your head back to center as you continue to take in visual information.
When your head is back to center,
Pause and take a breath.
And then take a moment to notice how you feel.
After this brief practice.
Of simply being and observing.
