Okay,
So if you can go ahead and close the eyes.
Just allowing your body to relax.
Noticing if there are any areas that are tight.
If so,
Just allow those,
Just see if you can let them relax.
Allowing your shoulders to relax.
Just noticing,
See if you can notice,
Just a sense of ease somewhere.
So there's no demands being put on us.
Somewhere there might be just a sense of ease.
And also aware if there's anything that seems to be pulling at your attention.
Physical sensation,
Or an emotional one.
So again,
Not zooming in on it,
But just aware.
Being easy.
And allowing any tension you notice,
And just allow it to relax.
And we'll take a few deep breaths to start with.
So first of all,
We're breathing out,
Out through the mouth.
Nice,
Long,
Steady exhale.
Really emptying the lungs,
The belly,
Completely of air.
And then breathing in through the nose,
And again out through the mouth.
And with these breaths,
Let's try to make the exhale a bit longer than the inhale.
Breathing in through the nose,
If you haven't done already.
And then exhale through the mouth.
And these breaths with a longer exhale,
It just calms the nervous system.
We'll do one more.
And you can now just breathe normally,
In and out through the nose.
So just being aware now after these breaths.
What do you notice?
Aware of any deeper sense of relaxation.
Go ahead and bring our attention to the sensation of the hands.
So you either feel how the hands feel on your thighs,
Or you can bring your attention to the sensation inside the hands.
So tingling,
Warmth or heaviness.
And there's no rush with this.
Really just allowing the sensation to come into awareness.
Really giving all the time that's needed to actually make this connection,
The sensation in the hands.
So if you don't get it at first,
That's fine.
It's quite normal.
Bring your attention back to the sensation within the hands.
In this process we're slowing down inside.
There's only one thing that we're bringing or that we're needing to do our attention.
Everything else is just slowing down and bringing the attention to the sensation.
And if you feel a bit of restlessness or rebellion or distraction,
That's quite normal to begin with.
Don't fight with that,
Just be aware.
And just gently bring the attention back to the sensation of the hands.
And this is very simple.
And that's the beauty of it,
Is it requires a simplicity to do this.
It requires the mind to slow down.
It's a simple focusing of the attention on the hands.
There's nothing else to do to be done.
Very,
Very simple.
Although what you feel inside might be the opposite of simple.
Or not,
You might feel quite relaxed.
But we're taking our time with this,
There's nothing to move on to.
No next registering sensation of the hands with our attention.
And if you are connecting with this sensation,
You stay with the simplicity of it without the mind wanting to do something else or getting bored.
Or going off into thought for more entertainment.
So just be with the simplicity.
For minds that have been overstimulated,
This isn't simple,
But it's not easy.
Because we're keeping the mind very little input.
And where you might start feeling restlessness or simply keeping our attention on the sensation of the hands.
This isn't through force or willpower.
Make sure you're staying nice and relaxed.
It's actually very pleasant.
Very nourishing.
Focus on the sensation of the body.
This is the start of the well-being of the body.
It's in the simplicity.
It's more space,
Emptiness.
This is the same peace and deep rest of deep dreamless sleep.
Why we love it so much.
So restored by it.
It's here now.
Connected with the sensation of the hands.
And we don't need to move on from this.
Just be.
Be with the sensation.
The mind,
The emotions,
All of this.
Slow down.
Settle down.
You can start to be aware of real peace.
When you feel ready,
Open your eyes.
And just be aware.
So just notice that even with the eyes open,
The same inner states here,
And feel that peace hasn't gone away.
