So,
This session,
We're going to be working with what's here,
Then more proactively.
Then we're going to open out into open awareness.
But just checking on your attitude to this,
To any meditation.
It's not one of effort.
It's not one of trying or striving.
That's not what we're doing.
That doesn't get us to where we want to be,
Because we're already where we want to be.
We're here.
So,
Bring a sense of softness.
Just being here.
Just taking a couple of deep breaths.
Or deeper breaths can help.
And the way of looking at it is a sense of spaciousness.
We're not crowding the breath or crowding a sensation,
Trying to manipulate it.
We relax.
And when thoughts arise and we notice that we've been immersed in them,
We may then get immersed in the thoughts about being immersed.
Or at some point you'll come out of that immersion.
And just one way of doing it is just giving the thought space to melt away.
Don't make a big deal out of anything.
They're on their way out anyway.
Leave them alone.
Deep breath or two.
Drop down into the body.
What's most obvious or dominant in our experience right now?
What's the mood?
Or is there a heaviness?
A sad feeling?
Maybe a sensation we recognise as our level of anxiety.
Or maybe just an uncomfortable something.
Or maybe not.
Maybe you feel settled.
Maybe long silent periods during the meditation allow you to follow the instructions for you to do the meditation.
I can't do it for you.
So we turn towards what's here.
Just feel what you find.
It's not analysis.
Not thinking about.
Maybe there's a heavy feeling or a tension.
Maybe there's a sensation of that nature or an emotion.
They feel very real and solid.
Investigate.
We're going to be meditation scientists for a few minutes.
So notice what this something feels like.
No matter what it is.
Does it have a shape?
Have a look.
Feel around.
Does it have a colour?
Feel around and look.
What about the texture?
Is it shiny?
Dull?
Is it hard to the touch?
Soft to the touch?
I'd like you to find the centre.
The dead centre of this.
See how solid it is.
Don't just assume.
You have to look and feel around.
Sense into it.
Now I'd like you to find the edge.
The boundary.
So you may spiral out your looking.
Your sensing.
Find the edge of this.
Where does it end?
So as you expand your awareness.
Looking for the boundary.
Start to notice the hands,
Sensations of the hands.
Other parts of the body.
Just keep opening.
The sensation you were paying attention to really any different.
Much different from sensations of the hands.
Or the shoulders.
The head.
Just keep expanding.
Begin to hear sounds.
You can hear the sound of the birds in the distant traffic.
Then just sitting in this open awareness.
Just allowing everything to arise and fall.
Appear and disappear.
Just relax in this open awareness.
This presence.
Sense of presence.
Which includes the breath.
Rest there if you wish.
And relax.
And bring this session to an end.
A little stretch maybe.
Bye-bye,
All.
