GONG GONG GONG GONG GONG GONG GONG GONG GONG GONG GONG GONG Welcome.
In this meditation,
We'll explore beginning a practice of working with body sensations as an anchor,
As a base.
We'll start with what are called touch points.
You're welcome to do this practice standing,
Sitting or lying down.
So choose your posture.
They're all equally wonderful.
Let it be a posture that supports ease and wakefulness as much as possible in balance.
And so tune into whatever part of your body is in contact with the surface that's most easily explored.
So for me right now,
My left sits bone,
My left buttocks is the most obvious sensation.
You just choose whatever is most obvious in that contact.
What's the temperature like there?
Is there any texture that you can feel?
A gentle tingling of aliveness or a pulsing of the blood?
Get as specific as you can without forcing yourself to find particulars.
The attitude might be like that of a child who's having fun in the garden looking at bugs.
Whoa,
Neat.
Curious,
Attentive.
And then shift to another part.
So for me I'm going to shift to my right buttocks.
Right sits bone.
If you're standing you might shift from a tension of one foot to the other or from the ball to the heel.
Just choose another part that is in contact with the ground or chair or bed.
And again,
What's the temperature like?
What's the texture like?
Know that numbness or lack of sensation is a perfectly valid object to explore.
It's part of this moment's experience.
So there's no wrong sensation,
No wrong way to do this.
Okay.
And at times the mind,
Attention is bound to wander.
Sometimes into a dreaminess or a sleepiness.
Sometimes into agitation,
Planning,
Worry.
Whatever the quality of the wandering,
It's absolutely natural,
Totally normal.
And it's possible to notice,
Oh,
Wandering is happening.
The moment you notice the mind has wandered,
Mindfulness has been reestablished.
And it's actually worthy of a little celebration of a,
Oh,
Wonderful.
Because it's the action of returning from our wanderings that's the most important part of a mindfulness practice.
And so wherever the mind wanders and for however long,
No worries,
The moment we notice we bring it back to a touch point.
And so we're going to continue for about five minutes.
I'll drop in instructions from time to time.
And I'd invite you to choose two,
Maybe three or four if you like,
But for most people you'll probably just start with two main touch points.
And explore one for a little while.
And then the other.
And back and forth.
Over time you'll notice some changes.
Some things don't change.
There may be discomfort,
There may not be.
But for these next minutes,
See if it's possible to meet whatever arises with a little okayness,
With some curiosity and kindness.
Okay.
Feeling the weight of the body and a touch point.
What's the texture,
The temperature?
Any other sensations?
Okay.
And right now,
How is this experience of being alive at a touch point?
Okay.
Okay.
And right now,
What's it like being alive in this body at a touch point?
Okay.
Okay.
