We want to sit for a long time after this,
So let's use this session of standing meditation as a chance to collect ourselves and let any tension that might exist in the legs just work themselves out,
Work it out.
So let's bring our awareness to the space beneath the nostrils and allow our mind to slowly start to narrow itself down to the smaller triangle,
To the circle,
To the tip,
To whichever space we're working within.
And then within this space,
See which sensations exist.
Just wait there and see what we feel,
Any sensation.
Maybe it's the wind.
Maybe it's a pulsing or a throbbing.
Maybe it's heat.
Maybe it's vibration.
Whatever it is,
It doesn't matter.
We handle it the same way.
We simply feel it and we don't react.
But we feel it completely,
Not tensing up,
Not restricting our sensitivity,
Accepting the totality of the sensation and feeling all of it.
What's the quality of this sensation?
What's the size?
The shape?
The texture?
Is it fixed or is it fluid?
As we begin to become more familiar with it,
Use it as an anchor for all of our awareness – fixate on this sensation and let it draw all of our awareness towards it,
Until our entire mind is contained within it.
And then get to know it even better.
Move around the edges.
Feel the borders of this sensation.
Then feel inside the borders.
Feel the centre of this sensation.
And as we do this,
We start to break up the sensation to its constituent parts.
And then just notice,
Can you feel other sensations inside this sensation?
Other smaller sensations that make this bigger one up?
If you can,
Slowly move your awareness towards one of those,
One of these other sensations and start the process again.
Feel this new sensation.
What is its size?
Its shape?
Its quality?
Its texture?
Is it fixed or is it fluid?
If it changes,
How does it change?
As we feel all of this,
Make sure that we're aware of our equanimity,
Our non-reactivity,
Non-reactivity.
Is our body or mind tensing up or becoming stiff?
Are we straining?
While we feel these sensations,
Can we relax?
Can we fill them with a relaxed mind instead of a tense mind?
If it is difficult for us to maintain equanimity or to perceive sensation,
Then simply come back to the breath.
Focus on the breath again until your mind starts to feel other sensation outside of the breath,
Until you regain the balance of your mind and then start again.
Otherwise,
Continue to explore sensation,
Going deeper and deeper into it.
Then when Aaron rings the bell,
Slowly take your awareness to the seated position and continue to practice the same technique.
Here's what we've learned at Thishhhod.
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