So taking a few moments as you settle into practice,
Letting your awareness draw from that external stimulus of the senses into that deep internal space of presence.
As you make that U-turn of awareness,
Just noticing how you feel.
What do you feel in the body as you settle in?
Letting your awareness move over the feeling of sensation in the body,
Noticing any places where there's some constriction,
Some tightness.
Noticing those places that feel naturally open,
Naturally at ease.
Letting the full spectrum of sensation be here.
You might bring your awareness to the breath and just feel the steady rhythm of the breath in the body as we so often do.
As you follow the breath,
Just letting that awareness of breath help the mind to still,
The body to soften and settle.
Of course,
There will still be sensation.
There'll still be activity in the mind.
Just beginning to find a sense of space,
Of softness through awareness.
Letting that awareness move over the feeling of sensation.
You might begin to,
As you work with the breath,
See if you can notice the very beginning of the inhale,
The middle of the inhale,
And the very end of the inhale.
In that same way,
The very beginning of the exhale,
The middle of the exhale,
And the very end after all the breath has released.
That space before the next breath arises.
Really letting your awareness deepen.
As you work with this from time to time,
Awareness will leave the breath and become aware again of sensation in the body or thought or some arising of the senses in the mind.
Simply notice what caught your attention and return.
The very beginning of the breath,
The middle of the breath,
And the very end of the breath.
Returning again and again.
Noticing what hooked your attention.
Notice what it feels like to just allow that to be there,
Whatever it is.
Then returning your awareness to the breath,
The subtleties of the breath,
Deeply immersed in the breath.
Continuing for as long as you like,
As long as you have this morning or this afternoon or this evening.
Whatever time of day you've chosen to practice,
To tune in,
You can always pause the recording and just remain with this.
You can make your transition back,
Including that outer orientation of awareness once again.
So,
You're going to feel the senses open,
But trying to maintain some of that sense of presence that you find when the senses draw inward.
So,
Keeping that awareness of yourself,
That connection of your internal landscape as you move through the day,
As you open the senses outward.
Keeping with the day,
With your world,
A little more wholeness and integration.
