Silence.
So just finding a comfortable upright position.
Turning your attention inwards to the breath.
Noticing the sensations of breathing in this present moment.
Just allowing yourself to drop into stillness.
Being relaxed,
Alert and awake.
Just remembering as we explore this practice that you can return to the breath is at any time as an anchor.
So just sitting with this breath and knowing that this is your anchor.
So I'd like you to bring to mind a difficulty that's going on in your life right now.
Something you don't mind staying with for a short time.
Something unpleasant that's unresolved in your mind.
It might be a worry or an intense feeling.
Something that you struggle with a little bit.
And we're going to investigate and notice the bodily sensations.
Because the mind will want to get involved and fix it or help it out.
But as best we can we're going to try and stay in the body.
So noticing any physical sensations in the body that accompany this difficulty.
Perhaps even naming the emotion that arises by saying I notice anger is here.
Or I notice fear and anxiety arising.
Or I notice sadness arising.
Whatever it is just noticing it and acknowledging its presence right now.
Becoming mindful of the physical sensations that are in the body right now and perhaps saying to yourself it's okay I can open up to these sensations right here and now.
Focusing on where the sensations are the strongest.
Perhaps even noticing the characteristics of the sensations.
Is it hot or cold?
Moving still?
Heavy or light?
Sharp or dull?
Tight or loose?
Do the sensations have a color or a shape?
Bringing curiosity and a sense of warm-hearted kindness and welcome to the sensations.
Perhaps even softening the sensations with the breath.
If the sensations lessen or are no longer pulling on the attention to the same degree returning to the breath and the body as a whole.
You might like to refresh your posture.
Connecting with the points of contact of your body on the chair or the floor.
Noticing the breath.
Now bringing your attention to thinking.
The streams of thought in the mind related to your difficulty.
Allowing thinking to take center stage in your awareness.
Not thinking more thoughts or generating more thoughts related to this difficulty but rather recognizing thoughts.
Oh there's a thought.
Thoughts are here and bringing your attention to them.
Treating them like events that arise.
Linger briefly and pass away.
Perhaps even detecting the space in between the thoughts.
Noticing confusion or a jumble of thoughts and remembering thoughts can be images words or pictures.
Beginning to be curious and noticing if these thoughts have a voice.
What is the tone of the voice?
Is it a kind voice?
Is it a gentle voice?
Or bossy and forceful?
Urgent or scolding?
Demanding?
Is there an audience for these thoughts?
Of them?
Are they a monologue?
A dialogue?
A discussion or an argument?
And noticing other characteristics.
Other thoughts moving,
Pictures or still.
Bringing this sense of curiosity to thoughts.
And now you might like to experiment with some metaphors in relation to your thoughts.
Giving some distance and perhaps getting a helicopter view.
Looking at thoughts rather than through them.
You might notice thoughts as being like a waterfall or a thought stream.
You might notice thoughts being like the sky with clouds passing through or a mountain with weather.
Bringing your awareness to the sensations of the breath.
Noticing the breathing in the body.
Noticing the thoughts and emotions as they arise and pass away.
Nothing to be done.
Nothing to be undone.
Just sitting and observing with calm receptivity.
We're beginning to make space for all thoughts and feelings relating to all aspects of ourselves as best you can,
Softening into it and watching these events arise and pass away.
Noticing our awareness of thoughts and feelings is just awareness.
Not caught up,
Not troubled.
Just a calm abiding awareness.
In your own time you might like to wiggle your fingers and toes and have a little stretch and open your eyes.
Thank you for your practice.
You
