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,
Resting 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.
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,
Holding them gently in mind.
Allowing the change within your body to hold your attention.
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.
Allowing the change within your body to hold your attention.
Start to become aware of the flow of breath within your body.
The gentle movement.
Notice how awareness stays with the flow of the breath.
How it naturally knows the sensations.
Allowing your awareness to hold your attention.
Soften and relax your awareness into this flow.
Become very present within your body as it breathes.
Relax your awareness into this flow.
Be present within your body as it breathes.
Be present within your body as it breathes.
Can you experience this presence?
A field of knowing the flow of breath.
A field of awareness.
A field of knowing the flow of breath.
Notice how you can be aware of this field.
Aware of the awareness itself.
A field of knowing the flow of breath.
A field of knowing the flow of breath.
Gently soften into the knowing.
A field of knowing the flow of breath.
A field of knowing the flow of breath.
Now gently bring awareness to the tip of your nose.
Allowing the breathing to happen naturally.
Just being aware as the breath draws in and out of your nose.
Allowing the breathing to happen naturally.
Notice how you can feel the sensations of touch.
The natural flow of the breath.
The natural flow of the breath.
As the breath draws in you may feel coolness there.
As it goes out you may feel warmth.
Notice there is also knowing.
Knowing when the breath is coming in.
And knowing when it's going out again.
Awareness resting on the flow of the breathing.
The flow of the breathing.
The flow of the breath.
Soften and relax your awareness into this flow.
Becoming very present within your breath.
And knowing when the breath is coming in.
Can you experience this presence?
And feel the knowing the flow of your breathing.
A flow of change.
A field of awareness.
A flow of awareness.
Notice how you can be aware of this field.
Aware of the awareness itself.
Gently soften into the knowing.
Knowing.
Now widen awareness to your whole body.
And just sitting here.
Notice the feeling of awareness as it sits on your whole body.
Whole body.
Bring awareness beyond the borders of your body.
Sensing the room around you.
And going back to the beginning.
Notice how wide the awareness has become.
Can you notice awareness sitting wide?
Opening to all your senses.
All your senses.
A field of knowing the whole sensory world.
A flow of change.
A field of awareness.
A field of awareness.
Notice how you can be aware of this field.
Aware of the awareness itself.
Can you really soften into the knowing?
Can you really soften into the knowing?
Coming back into your body.
Feeling the relaxation within your body.
Soften and relax your awareness into your body.
Becoming very present.
Can you experience his presence?
A field of knowing your body sitting here.
A field of knowing.
A field of knowing your body.
And gently soften into the knowing.
And gently soften into the knowing.
And gently soften into the knowing.
Now I'm going to ring a bell.
See if you can observe awareness move from your body to the sound.
The bell is ringing.
The bell is ringing.
The bell is ringing.
Notice how awareness moves towards sound.
Flows with the sound.
And returns to your body itself.
The bell is ringing.
Can you notice awareness sitting on the sound?
Knowing the flow of the sound.
And gently soften within the awareness of the flow.
The bell is ringing.
The bell is ringing.
Coming back into your body.
Soften relax your awareness into your body.
Becoming very present.
Now slowly open your eyes.
Notice awareness of seeing.
A field of awareness.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
