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No part of this recording may be reproduced If I come back atronicity will I German So we'll begin just by spending a little bit of time gathering the attention up around the breath just as a way to settle the mind.
And the body of what we're doing here,
Our intention to bring curiosity to what's happening now.
Feeling the ground beneath us,
Holding the body here.
Also aware of the upper right body rising into space,
Or if you're laying down the front of the body opening to the space above and all around you.
And the body of what we're doing here,
Our intention to bring curiosity to what's happening now.
And then beginning to open to sounds.
Starting and passing.
Not making much effort,
We can just notice that sounds naturally come and go.
Use multiple sounds,
Core rising.
Bringing out awareness to include the whole soundscape all around you.
You are not Beginning to effect,
Is a As you become aware of sounds,
Just noticing how it feels.
The feeling tone of the sound.
Whether you find it pleasant,
Unpleasant or neutral.
And how that is.
Just noticing.
So you don't have to do anything special with sounds.
No letting go or holding on to anything.
Maybe taking a few deep breaths and then very gently redirecting the attention to the visual sphere.
So even with the eyes closed,
There'll be a sense of light,
Shadow,
Color in the eyes.
But if you like,
You could open the eyes here and just maintain a soft focus.
Either on the floor in front of you or just straight ahead.
If you feel self-conscious,
You can turn your camera off.
So without necessarily looking at anything,
We're just taking in sensations,
Color,
Shapes,
Movement.
Just noticing again the feeling tone.
How that is.
Just checking to see how much effort is actually needed to allow sensations to come in through the eyes.
And just being sensitive to the pleasantness,
Unpleasantness or neutrality of those sensations.
Feeling free to close the eyes again if they were open.
Again,
Maybe taking a few deeper breaths.
And for a little while,
Beginning to notice smells.
A bit more subtle than hearing and seeing.
But as we bring our attention there,
You might detect even very soft scents.
Just noticing what's here and how it is.
And my fax is gone to welcome that.
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