You might like to begin by noticing what you can hear,
Letting the sounds come and go as they are.
There's no need to control,
Change or alter them in any way,
Just letting them be here as they are,
And in just experiencing what you experience,
You might like to bring your attention now to what you can smell.
You might feel inclined to take a few deeper inhalations here,
And let the aromas in,
And knowing that it's okay if no aromas are here for you here.
But just letting what's here for you be here,
There's no right or wrong way to experience the senses,
Just letting them be as they are.
You might like to bring your attention now to what you can see,
It could be what you can see behind your closed eyes,
The shadows,
The play on light,
Or it could be your visual field with open eyes,
The various colors and textures.
You might notice yourself feeling the need to label everything you see,
Might help to take a step back and just see things as they are,
Perhaps like you're seeing them for the first time,
Not needing to know what they are,
Just seeing them,
And knowing that it is okay if you still find yourself feeling the need to label everything.
You might even like to become mindful of this,
And how the mind wanders and does its thing,
Thoughts coming and thoughts passing,
Each thought has a beginning and an end,
And when you notice yourself identifying with these thoughts and feeling like you've been taken away from the senses,
Bringing some compassion to yourself,
Some kindness,
And then coming back to the senses,
Or back to your thoughts,
Seeing your thoughts as thoughts,
Not fully identifying with these thoughts,
Just letting the thoughts come and go,
Just as the sounds come and go,
Just experiencing it all as you experience it,
There's simply no right or wrong way to be here.
