Bell bring your attention to your body sitting here on this chair aware of the warmth of your body and the cool air on the skin of your face and hands really bringing yourself into this moment away from the activity and busyness of the day taking your awareness down to the soles of your feet resting on the floor and exploring the sensations there with curiosity for a few moments maybe noticing some tingling,
Some warmth feeling connected and grounded as you explore the soles of your feet in contact with the floor aware of any tightness and tension in your body and moving around to any areas of tension and gently softening,
Relaxing and releasing if it's useful,
Using your out breath to support letting go and releasing this tension and tightness then bringing your attention to your breath and following your natural breathing for a few moments riding the rise and fall of your breath with your attention allowing any agitation and movement in your mind to settle down coming to a point of rest if you can now you're feeling a bit more settled before we explore openness we're going to take a few moments exploring why we need to cultivate greater openness so for this I'd like you to take yourself back to a recent time where you felt a little bit limited or depleted this could be a situation like a work meeting or maybe something in your home life but nothing too critical or important taking yourself back to the situation,
The time of day,
The location and the people involved maybe there was a particular moment or trigger,
Something someone said or something that remained unsaid maybe you felt a bit ignored or unacknowledged see if you can allow yourself to re-experience how you felt as far as you can the physical sensations,
The thoughts you had and now see if it's possible to separate the raw reality,
The what is of the situation from what you may have added perhaps some imagined assumptions,
Interpretations,
Judgements or anything else you felt you were adding to the situation,
Including how you felt you were being viewed by the other person and taking a moment to acknowledge the subtle psychological complexity of the situation and noting any insights then letting go of that situation for now and bringing your attention and awareness back to your body open to the space that your body inhabits,
To aware of the whole of your body from the soles of your feet to the tip of your fingers to the top of your head and expanding out to the space in the room then extending your awareness outside and using your hearing,
Sending your attention out to the most distant sound you can hear really stretching your attention as far out as it will go and hold it there if you can a broad open space that includes all sounds,
Activity,
Thoughts,
Feelings and sensations resting for a few moments in the openness of that space embracing the openness allowing whatever arises to play out and dissolve whether this is a thought,
Feeling,
A sensation,
A sound open and flexible to new possibilities remaining alert and aware maybe setting the intention to notice when you feel a bit limited or depleted and then try embracing openness and see what happens next
