Let's pause for a little while.
Body can begin to settle.
And find a comfortable way of being.
Whether that's sitting upright.
Leaning back in a chair.
Or lying down.
We can make small adjustments.
So the body can be at ease.
The eyes can be open or closed.
Whichever feels right in this moment.
We might let the eyes soften.
And the face.
The jaw.
The shoulders Quite often our minds are busy.
Thoughts racing one after another.
Trying to remember what still needs doing.
Anticipating what might happen next.
Ruminating.
About the past.
We don't need to change or slow the thoughts down.
And at the same time,
We can explore what else might be here.
Alongside thinking.
We can see that there is this mental activity.
And we can see how fast It's moving.
And then,
What if we were to place our thoughts in the background and ask this question?
What else is here?
There is always something else too,
And just thoughts.
It's usually quieter than the thinking.
So it can take a moment to notice.
Maybe there's a sensation of fabric resting against the skin.
Feeling soft where it touches.
Maybe the air feels easy to breathe.
Maybe there's warmth or coolness in the hands.
Or there's a sound somewhere that the ears have picked up.
Whatever we've noticed we can stay with it a while.
Letting it be felt.
A little longer than usual.
Like we are keeping it company.
For a few moments.
At some point,
The thoughts may pull the attention back.
That's not a problem.
That's what thoughts tend to do.
And when that happens,
We can be curious.
And ask again.
What else is here?
Each time we notice that there's something else here.
We can pause for a moment and stay with it.
It might be that each time we ask the question.
We get a different answer.
Or it might be that we notice the same detail we noticed before.
Either is absolutely fine.
Whatever it is that we are noticing.
We can take it in.
And allow our awareness to hold it in the foreground.
Whenever we are asking the question,
What else is here?
The mind doesn't need to be quiet.
It can be as busy as it likes.
And at the same time,
We can be aware of other things that are present.
May be things that are neutral.
Or even pleasant.
We might gently wander.
What is it like?
When a busy mind carries on.
And it's not the only thing we are paying attention to.
And now attention can widen further.
We can sense how the body is resting.
On the surface beneath it.
And how the breath is moving it gently.
When it feels right.
We might wiggle the fingers or the toes a little.
And if the eyes have been closed they can open in their own time.
As the day goes on.
The mind will fill up again.
With one thing.
Or another.
And whenever we remember.
We can ask.
What else is here?
There's usually something.
And If we keep on asking the question,
Often something neutral or pleasant.
Is waiting to be noticed.
And from here.
We can continue.
In a gentler way.
