Settling into a relaxed and alert.
Awake,
Posture.
Allowing the eyes to close gently or have your gaze on the The floor in front of you.
Just recalling the attitudes of beginner's mind.
Being open to not knowing what to do or what to expect.
Not judging whatever happens.
The attitudes of patience,
Non-striving.
Acceptance.
And trust.
Letting be.
Letting go of any conceptions about what should or shouldn't happen while we meditate.
And not trying to make anything in particular happen.
Allowing each moment to be as it is.
Not wanting anything to be different than it is in this mall.
Coming out of the head and into the body.
Allowing the body to settle.
We'll begin by noticing our feet.
Allowing your attention to go directly down on the the usual place where it resides in the head and going down through the body to the feet.
Being with the feet as if seeing them for the first time.
Sensing into and feeling whatever sensations are.
Present in the feet.
Really feeling the feet just as they are,
Perhaps noticing the touch of the feet on the floor or the cushion.
A touch of socks or slippers.
Perhaps the air on the feet is noticing whatever's there.
And if you find it helpful,
You might also notice the breath in the background.
Breath can also act as your kind of background anchor.
It can be either at the nostrils,
The chest.
Or in the belly.
Mm-hmm.
And shifting the focus of attention to the hands.
Not the concept of your hands,
But a direct engagement with the sensations in the hands.
Sensing directly into your immediate,
Bare experience of the hands.
And of course,
Other experiences may come to the fore and grab your attention.
Perhaps your mind may wander off in thoughts.
This is quite normal,
Don't be surprised if this happens.
Gently notice perhaps where your attention went.
Without any worry or.
.
.
Anxiety,
But rather of patience and kindness,
Escorting your attention gently back to the hands.
Up to remembering that this is a moment of mindfulness,
It's part of the day.
The training of the mind that we're undertaking here.
Just resting again with attention on the hands and,
If it's helpful,
With some background attention on the breath.
It's being the bare experience,
The immediate experience of the hands before the mind jumps in with commentary and interpretation.
Bringing that beginner's mind to the sensation,
The experiential feelings of sensations in the hands.
And letting go of the hands as a focus of attention and drawing attention up to the face.
Feeling the forehead.
The cheeks,
In the jaw.
The lips.
The eyes and the area around the eyes.
And the forehead.
Without judging or.
.
.
Interpreting just being fully with whatever is arising as sensations in the area of the face.
Allowing yourself to experience.
Directly,
Whatever's arising within you.
In the face area.
If you're noticing any tension or tightness in any areas of the face.
Perhaps the jaw or around the eyes or the forehead.
Seeing if you can be with those sensations.
Without thinking or reacting.
Simply just being with the bare sensation.
Reading the beginner's mind,
The don't know mind,
Nothing to figure out.
Simply an intimacy.
With the face.
I'm expanding attention including in your awareness the entire body.
Just opening the lenses.
Wide enough to include the entire body,
Whatever sensations.
Arise into awareness.
It's listening deeply.
Allowing everything to come and go.
Showing the light of awareness.
Directly on what's strongest or loudest as a sensation in the entire body.
Letting go of any concept of the body.
And falling into an experiential feeling,
Sensing of the body sitting here.
Letting go of the mind and intuitively sensing the body.
And feeling rather than thinking.
As we relinquish our conceptual knowing.
We can fall into experiential knowing.
Coming into a mode of simply being,
Allowing ourselves to be.
Becoming aware of our being.
Of recognizing our ground or our essential nature.
I'm just settling into this awareness of the body here and now.
This is a different way to take in the moment,
Not the conventional way.
A way to receive the moment without grasping,
Without struggle.
With the beginner's mind.
Noticing how you receive my voice.
Perhaps sensing into the atmosphere or essence of being that is receiving the sound.
As we sense into our experience,
The body,
The sounds,
Wherever it might be in this way.
We might also sense into a space of calm and quiet that exists all around us.
The sounds,
The breath,
The body.
This space and stillness that's all around.
Experience.
There's an aware space within which all experience arises.
Or here we're sensing into a dimension of our being that's beyond concepts.
Beyond language.
Beyond categories.
It's falling into an intuitive or experiential.
Knowing of this aware,
Silent space.
The space of awareness is the context within which all the content of experience arises and passes away.
Perhaps noticing that the content is temporary,
Whereas the context of spacious awareness is eternal.
You can't grasp it,
You can't conceptualize it,
It's just there.
We can simply acknowledge it.
Sense it.
And recognize it.
