So I invite you to take a moment and really look around your space.
Just notice where you are in space.
And this can include not only the things around you,
But maybe how your body looks in space.
Are your feet touching the floor?
How do you fit in your space and how does your space look to you?
And as we continue with the outward focus,
I invite you to notice how you feel in your space.
I'll conclude.
We think about our homes and we think about our houses or apartments or rooms or offices wherever you're at today.
And we decorate them,
I don't think we always look around.
So just taking a moment to really notice the things around you.
Maybe noting things that.
Or pleasant.
Neutral.
Unpleasant.
And as you've noticed those things,
I invite you to begin choosing a spot to kind of gaze at.
So something that is either on the neutral or pleasant scale.
Whatever that is for you right now.
And as you notice that spot,
Begin to start looking inward.
Noting that we can be focused outward and inward at the same time.
As you begin to focus on just one spot.
You may notice that your posture changes.
Which is why we noted the body in space earlier.
You may also begin to notice your breath.
And as you feel comfortable,
I invite you to continue looking further inside by closing your eyes.
And again,
It's always an invitation.
So for some reason right now,
That doesn't feel comfortable,
Continue to look at that spot.
If your eyes are closed,
You may notice that the senses change.
Without visual input.
We begin.
To sense things differently.
You may notice different sensations in the body.
Some people experience feeling heavier against the surface that they're on.
Or a sight leaning forward or back.
But something they didn't notice before.
And again.
Feeling slightly outside of the body,
You may begin to notice the temperature,
Which you may not have noticed before.
And even further out,
You might notice sounds that are around you.
With our eyes open,
We don't always hear the light noises.
But as we close our eyes,
We may notice the white noises more.
The hum of the computer.
The air flow in your space.
You may begin to notice other noises,
Like The birds chirping outside.
Running of water in a different part of your house.
The other beings around you in your homestead.
Taking a moment again to notice.
That we can be aware.
Of the things outside.
As well as the things inside.
This can be a wonderful practice to get us.
To begin going inside when the idea of closing our eyes feels overwhelming.
And now,
Using noticing and naming,
I invite you to have open awareness.
For anything that comes up.
As they arise,
Noticing and naming.
In letting them go.
This may mean allowing them to go completely into sleep.
Or it may mean allowing them to become part of the background.
You may jump from.
Noticing the sounds.
To noticing the brush.
To noticing the body.
To noticing the emotions or thoughts that arise.
From the different objects you're noticing.
And maybe in there.
You might experience a brief moment of silence.
Of stillness.
Stillness of the mind.
And the body.
And where the outside world is.
In the background.
We're gonna stay in this open awareness.
Of whatever arises.
And out.
For the next few minutes.
