Welcome to your meditation practice.
Find your way to a seated position whether it's on a chair,
Propped up on a cushion,
On a sofa even,
Or down on the ground.
If you can come down onto the ground,
Please try to do so.
Either way,
You're gonna sit up nice and tall with a long and erect spine.
Allow your eyes to close.
Take your awareness and begin to scan your body.
Notice the most prominent sensation in your body right now.
Notice what feeling or sensation really calls to your awareness.
Allow your mind to investigate right there,
Right in that spot.
Wherever you feel the most prominent sensations,
Bring your awareness there and carefully investigate the precise texture of sensation.
Notice the extent of the sensation you feel.
Where are its boundaries and does it move?
Find just the right word that describes what you're feeling.
Let it be a concrete word like hot or cold,
Heavy,
Dense,
Light,
Trembling,
Pulsing,
Radiating,
Pressure,
Ease.
Don't be afraid to try on different words to find the right fit.
Whatever best describes your prominent sensation.
Let it be a concrete word like hot or cold,
Heavy,
Dense,
Light,
Trembling,
Pulsing,
Radiating,
Pulsing.
If a new sensation arises,
Let awareness move to that new prominent sensation.
Again,
The whole area,
The texture,
The shape,
The boundaries,
The color of your sensation.
And again,
Give a concrete word that really gets to the felt sense of that sensation.
Sharp,
Heavy,
Dull,
Light,
Pinching,
Pulling.
Choose the right fit.
And like an internal explorer,
Investigate all the details that you can feel.
Let your awareness be very curious of the color,
The texture,
The movement,
The extent of your sensation.
Universe k percent.
Away.
Let's bring it back to the investigation of the prominent sensation you feel right now.
Follow it if it moves.
And if something else arises,
Go there.
Let's bring it back to the investigation of the prominent sensation you feel right now.
Let's bring it back to the investigation of the prominent sensation you feel right now.
And releasing the meditation technique,
Flutter your eyes open.
Bring your palms together,
Thumbs to your forehead,
Bow forward.
Namaste.
