Tune in to Feeling Tones.
Whenever an experience comes into your awareness,
You can look at it more deeply by acknowledging its Feeling Tone.
Feeling Tones are not emotions.
A Feeling Tone describes what you are experiencing as pleasant,
Unpleasant,
Or neutral.
A Feeling Tone can be attached to anything you perceive through the senses,
Including a thought.
By noticing the Feeling Tone,
You continue to deepen your insight into the nature of your experience.
Settle into a comfortable sitting posture.
As you allow your eyes to close,
Focus on the sensations of the body breathing.
Concentrate on the breath dropping into a state of grounded mindfulness.
Include the whole body in your awareness.
Spend a few moments just noticing what arises in the body.
Don't judge anything as good or bad.
Just pay attention to the actual experience of feeling in the body.
Now that you are present with the bodily sensations,
Expand your awareness to include Feeling Tones.
Acknowledge the feeling in the body,
And consider whether the experience is pleasant,
Unpleasant,
Or neutral,
If you like.
You can do a body scan and notice the Feeling Tone for each place in the body.
Include the sense of hearing in your practice.
As sound arrives in your awareness,
Note that you are hearing,
And observe the Feeling Tone.
Continue with awareness of the body and sound.
Include your thoughts.
You don't need to dive into exactly what you're thinking.
Recognize when a thought is present,
And if there is a Feeling Tone attached,
Then open back up and wait for the next experience to arise.
Resting in open mindfulness can leave space for mental wandering.
Remember that you can always return to the breath as your anchor during this practice.
Don't hesitate to return to it in order to collect your mind.
Take a few deep breaths and open your eyes.
As you move through your day,
See if you can notice Feeling Tones attached to what you see,
Hear,
And feel.
