Let's use the beginning of this sit just to see how long we can sit in this position for without changing posture.
Don't push too deep,
Pick something that's easy.
Long periods of time without moving can take us deeper,
Even if we're not in such a deep posture.
So it's worth developing this ability to just sit still for a long time and let the process do its work,
To work through us.
If we have a clear and distinct awareness of the body already and our focus remains unbroken,
Then just continue to move through the body.
Continue to focus on the process you're in the middle of.
Otherwise let's move our awareness to the breath,
To the space beneath the nostrils.
And let's just remind ourselves what it feels like to master the mind,
To sharpen the mind and develop this stability.
Feel the breath coming in and out of the nostrils.
That's all.
Don't control it.
Don't regulate it.
Just let it be natural and perceive it.
Let's focus on this for a while and see how much of our awareness we can collect together.
Fill it out.
Learn this as a position that we can return to,
To build our focus,
To rest our awareness and enhance it,
To enter a state of non-reactivity.
And then when you're ready,
Continue to move through the body.
Moving through the sequence that we've been following.
Up through the brow to the top of the head.
Down the back of the head.
Down the neck.
Out into the shoulders.
Down into the arms.
And then back up again.
To the base of the neck.
And then down the spine,
Feeling everything on the way on both sides.
And then down into the pelvis,
And the legs,
And the feet.
And then back up.
Down into the bum,
And the seat of the body.
And then back up through the genitals,
Into the hips and the lower abdomen.
Up into the belly and the abdomen.
To the solar plexus and the ribcage.
Then up to the chest and the armpits.
Up into the collarbone and the throat.
Up to the chin and the jaw.
To the ears.
And then up through the rest of the face.
Back up to the top of the head.
Let's continue to move through this sequence.
At our own pace.
And continuing to build positions of awareness in the body.
Just like we've done beneath the nostrils.
Let's continue to move around the body.
Stopping,
Focusing,
Anchoring our awareness.
Exploring sensations.
Picking a sensation.
Fixating on a sensation.
Deeply understanding and feeling the nature of a sensation.
And then feeling if there are any more minute sensations inside of this.
Feeling everything,
Reacting to nothing.
And then moving sensation by sensation to the next point.
Continue to practice this at your own pace,
In your own way.
Always remembering whatever we encounter to apply the principles of the technique.
Now,
As we come to the end of the day and the end of this session,
We have options.
When we change posture,
When we go to bed,
Continue to carry your awareness with you.
Whether this is awareness of the breath or awareness of sensation depends upon your own level of focus and clarity.
Whatever you're working with,
Remember the principle.
Allow reality to be exactly as it is.
Feel it completely and react to nothing.
Do not suppress,
Do not restrict,
Do not control.
Simply feel and don't react.
This skill will help us in carrying sensation unbroken,
Awareness of sensation unbroken through our day.
Will help to build our focus and our clarity.
And we'll use this tomorrow as we start to explore the self,
Explore deeper into the body and go deeper into meditation.
Continue to practice.
Keep your awareness unbroken.
