Let's make room for a pause.
We might notice the space where we are.
The body resting within that space.
The body can settle.
In whatever way.
Feels natural.
Sitting.
Reclining,
Or lying down.
There's no specific posture.
That needs to be held.
We can allow the body to settle.
In its own way.
If the eyes would like to close.
They can close.
If they'd rather remain open That's fine too.
Either way.
The muscles around the eyes may soften a little.
Perhaps the forehead softens.
The jaw.
Connect.
And the shoulders too.
This softening doesn't need to be deliberate.
It may simply happen.
In its own time.
We might begin by noticing.
That sensations.
Are already present.
In the body.
Perhaps the feeling of the hands.
Resting somewhere.
Maybe the subtle movement.
Of breathing.
Or the heart beating.
There's no need to search for anything.
Sensation is already here.
Sometimes a sensation feels quite clear.
At other times,
It may be fame.
Or difficult to describe.
Both are perfectly fine.
We're not trying to sharpen the experience.
We're simply noticing.
Whatever sensations.
Are naturally appearing.
And as we notice sensation,
We might also begin to sense something else.
Each sensation.
Is happening.
Within a wider field.
Or awareness.
The feeling in the hands.
Does not exist.
On its own.
It's appearing within that same openness.
We might gently explore this.
A sensation may appear in one place.
Perhaps in the feet.
The back.
Or the face.
And yet,
Around that sensation.
There is space.
Awareness is not limited.
To a single point.
It is wider.
Than any one sensation.
Sometimes a sensation.
May grow stronger.
For a moment.
Perhaps it pulses,
Moves or shifts.
And still.
It remains.
Within that same openness.
Nothing needs to be pushed away.
Nothing needs to be grasped or held in place.
Sensations can move within this wider space.
If a sensation.
Feels pleasant.
It may simply be noticed.
Or perhaps save it.
If a sensation feels neutral.
That,
Too,
Can be noticed.
Even if a sensation feels a little uncomfortable.
It may still be held.
Within something wide.
The awareness around it remains open.
We are not narrowing attention onto a single point.
Instead,
We are allowing sensation to be gently included within a broader awareness.
What does it feel like?
To sense the body.
As part of a larger field of experience.
Sensation appearing,
Changing.
Fading.
Space remaining.
For a little while.
We can simply rest here.
Allowing sensations to come and go.
In their own way.
Held within this wider awareness.
Nothing needing to be improved.
Nothing needing to be different.
And now.
We can begin to sense the surroundings again.
Perhaps the sounds that are present.
The sense of physical space around the body.
We might still feel some of the sensations within the body too.
All of it part of the same open awareness.
When it feels right.
The fingers or the toes might move a little.
If the eyes have been closed.
They can open when they are ready.
And taking the space around.
And as we continue with the rest of the day.
We might remember this.
That whatever sensation appears,
It can be healed.
Within something wider.
And from there,
We can continue.
In a gentler way.
