During this mindfulness training,
We'll investigate the sixth sense door of knowing,
Observing the sense sensitivity of awareness itself.
Now start out by taking a meditation posture.
Putting one hand on the other in your lap.
Now close your eyes over lightly.
And start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Allowing the change within the sound to hold your attention.
Now slowly bring your awareness into your body.
Aware of any warmth or coolness within your body.
Moving them gently in mind.
Also become aware of the touch of your hands.
And the pressure of your body as it rests on the chair or on the floor.
Aware of your whole body just sitting here.
And the pressure of your body just resting on the chair or on the floor.
Coming back into your body.
Feeling the relaxation within your body.
And the pressure of your body just resting on the chair or on the floor.
Soften,
Relax your awareness into your body.
And becoming very present.
Can you experience this presence?
A field of knowing of your body sitting here.
A field of awareness.
Start to notice how you can be aware of this field.
Aware of the awareness itself.
And the pressure of your body.
Gently soften into the knowing.
Now slowly bring this awareness to the touch of your hands.
Aware of just one point of this touch.
Pressure,
Hardness,
Warmth.
Aware of the simple sensations within touch.
Notice the narrowing of your awareness.
Bringing awareness to one point.
Does the nature of awareness change when moved from wide to narrow?
Gently remembering that touch.
And the pressure of your body.
Gently.
Being very present within this point.
Can you experience this presence?
A field of knowing this simple touch.
A field of awareness.
Gently.
Gently.
Notice how you can be aware of this field.
Aware of the awareness itself.
Gently.
And gently soften into the knowing.
Gently.
Now slowly start to expand that field of awareness back out to your whole body.
Your whole body just sitting here.
Gently.
And relax your awareness into your body.
Being very present within your body.
Gently.
Can you experience this presence?
A field of knowing your body sitting here.
A field of awareness.
Gently.
Gently.
Now narrow your awareness back to the touch of your hands.
Gently remembering that touch.
Being very present within one point.
Gently.
Can you experience this presence?
A field of knowing this simple touch.
A field of awareness.
Gently.
Gently.
Now play around with expanding and narrowing your awareness.
Notice how awareness can be controlled.
How you can intentionally move it around.
Gently.
Gently.
Now slowly bring your awareness to the touch of your hands.
Holding your hands loosely.
Aware of just one point of touch.
Pressure.
Hardness.
Gently.
Gently.
Notice when your awareness narrows becomes more focused.
The rest of your body fades into the background.
And the touch of your hands becomes more clear.
The center of your awareness.
Gently.
Gently.
Can you notice awareness sitting on the touch of your hands?
Awareness and experience appear together,
Side by side.
Gently.
Love the effort it takes to remember your hands,
To remember the touch.
The effort to be aware of being aware.
Gently.
Gently.
Always remembering is mindfulness.
Notice how you have to continuously reapply awareness to that touch.
Gently remember.
Gently.
Gently.
Gently soften your effort to remember.
This is remembering as awareness of awareness.
Gently.
Slowly change your focus from the touch to the awareness itself.
Just being aware of being aware.
Gently.
Gently.
Notice how touch now fades into the background.
The sense of knowing comes into the foreground.
Release awareness of awareness gently in mind.
Gently.
Gently knowing is quality of knowing.
Gently.
Gently.
Now slowly bring this awareness back to the touch of your hands.
Holding your hands loosely.
Aware of just one point of touch.
Pressure.
Hardness.
This is interested in receiving.
And intentionally relax your effort to remember this touch.
Letting all effort to know.
Letting all your mind to wonder.
Allow your awareness to move where it wants.
Letting all your mind to think.
Letting all your mind to think.
Letting all your mind to think.
Can you notice little thoughts being created by your mind?
Notice how they arise like bubbles.
Can you notice awareness move to these thoughts to sounds?
Notice how awareness habitually moves around,
Habitually wanders.
Notice how awareness moves around,
Habitually wanders.
Coming back into your body.
Soften,
Relax your awareness into your body,
Becoming very present.
Can you experience his presence?
Can you experience his presence?
A field of knowing your body sitting here.
A field of awareness.
Notice how you can be aware of this field.
Aware of the awareness itself.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
Goodbye.
