And during this mindfulness training we will be developing the skill of observing the perceptional borders of our body.
If you just start out by taking a meditation posture and allowing your eyes to close over gently,
Start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you and allowing the change within the sound to hold your attention.
Now start to be aware of your body.
The experience of it just sitting here.
Being aware of the feeling of warmth or coolness within your body,
Holding them gently in mind.
Also start to be aware of the pressure of your body as it rests on the chair on the floor.
Now relaxing your chest and belly allow your breathing to flow freely within your body.
Becoming aware of the gentle movement of the breathing.
The ะฟัะตะดะปะฐะณations of trying to be aware of the moment just standing behind a chair on Start to observe your experience of that breathing.
Experience in terms of sensations such as warmth or coolness.
Maybe vibration,
Movement.
Of how you experience breathing.
Now slowly widen your awareness to your whole body.
Becoming aware of how your body responds to breathing.
Noticing that as your breath comes in your body feels expanding outwards.
And as your breath goes out your body deflates relaxing inward.
Start to notice what sensations tell you when your breath is coming in and your body is expanding outwards.
You can use a simple word,
A label to describe these sensations.
You can use a simple word,
A label to describe these sensations.
Your breath comes in,
Your body fills.
As your breath goes out and your body deflates.
Use a simple word,
A label to describe the experience of the out-breath.
Your breath comes in,
Your body fills.
As your breath goes out and your body deflates.
As your breath goes out and your body deflates.
As your breath goes out and your body deflates.
As your breath goes out and your body deflates.
As your breath goes out and your body deflates.
Now gently bringing your awareness to the touch of your hands.
And observing the sensations of touch such as pressure,
Warmth,
Hardness,
Softness.
Bringing those sensations of touch closely in mind.
When you notice where one hand ends and the other one begins.
Observe that when you focus on the experience of touch,
The borders of your hands disappear.
When you notice where one hand ends and the other begins.
Now bringing your awareness to the touch of your body on the chair on the floor.
Observing your experience of that touch of warmth,
Of coolness,
Of pressure,
Hardness,
Softness.
Bringing these sensations gently in mind.
Observe them when you focus on the sensations of touch.
Of touch on the chair or the floor.
It is difficult to tell where your body ends and the chair or the floor begins.
The perceptional borders of your body start to fade.
When you notice where one hand ends and the other begins.
Bringing your awareness to the touch of your feet.
Feeling the sensations of touch that you feel there.
Observe that when you focus on the experience of touch of your feet.
It is difficult to experience the border between where your foot ends and the floor begins.
Observe how the perceptional borders around your feet start to fade.
Now widening your awareness to your whole body.
Observing the place where the air touches your skin.
The coolness,
The warmth,
The movement.
Notice when you observe the touch of the air on your skin.
It is difficult to tell where your body ends and the air begins.
Observe how the perceptional borders in the whole of your body start to fade.
When you notice where your body ends and the air begins.
Experience the movement of your breathing within your body.
The flow of sensations.
Relaxing as your breath comes in your body fills expanding outwards.
And as your breath goes out your body deflates relaxing inwards.
Observing on the sensations that tell you that you are breathing.
Relaxing as your breath comes in your body.
Observe that as your breath comes in your body fills expanding outwards.
Senses beyond your body into the room.
Observing that as your breath goes out your body deflates inwards.
And that the borders of your body completely fade.
But it's not possible to distinguish where your body ends and the room begins.
Breathing just expands and contracts with the experience of your breathing.
And as your breath goes out your body deflates inwards.
And that the borders of your body completely fade.
And that the borders of your body completely fade.
And that the borders of your body completely fade.
And that the borders of your body completely fade.
And that the borders of your body completely fade.
And that the borders of your body completely fade.
And that the borders of your body completely fade.
Now bringing your awareness back into your body.
The warmth,
The coolness,
The touch.
Becoming aware of the heaviness within your body as it relaxes.
Open to any sounds around you and just allowing the sounds to come into you.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
