One.
Let's take a minute to settle into our posture.
You might want to elongate your spine on purpose and notice that you can raise the crown of your head a little bit higher and then relax,
Letting the floor and your spine support you.
So we'll start with a few minutes of see,
Hear,
Feel.
Note everything.
Eyes open or closed.
Active or restful experience,
Stable or flowing,
Inner or outer.
We'll just take a very passive stance.
Noticing every few seconds where your attention is,
Acknowledging,
Focusing.
And if it supports your noting,
Applying a label,
See,
Hear or feel.
Let's take a minute to settle into our posture.
Let's find a stay in one sense modality or with one sense experience.
If that's where your attention is drawn,
Re-noting where your attention settles.
And it's fine to allow your attention to move.
And if it moves quickly,
We just note every few seconds.
And let's see here.
Feel the relaxing with this broad focus range and the passive stance.
You don't need to make any decisions.
Just acknowledge and focus.
And let's take a few more seconds to settle into our posture.
Gettin' comfortable.
Now let's narrow our focus range a lot.
We're going to let go of most of the see here,
Feel focus range and narrow it down now to only see in mental visual experience.
It could be visual thought or the absence of visual thought could be restful.
It will leave all sound,
All somatic experience in the background and rest your full attention in visual thought space.
And then notice,
Notice what's here or not here.
When we have this narrow focus range of see in,
Our labels change a little bit.
Now we would say see for visual thought or anything that seems active to you.
I need label rest for an absence of visual thought or complete darkness.
So maybe you're just tuning into the restful quality of visual experience,
Transparency and indistinctness,
Colors or gray scale,
Any of that can be rest.
So we don't need to analyze which category it belongs in.
It's not about getting the label right,
It's about paying attention to what's there.
You just acknowledge what you notice right now in visual thought space and you focus on it,
Soaking into the qualities of that sense experience,
Knowing them deeply.
It's what drives us.
The visual thought space can be pretty big.
You may be drawn to very localized areas in visual thought space,
Or you may have very extensive view,
A very global perspective of your thought space.
Either one or anywhere on that continuum,
Is fine.
Somewhat past the stance of allowing your attention to do what it will within this space can be really instructive.
So if you're pulled at all by a noise of sound in your environment,
Or body sensation,
Or a memory or a concern,
Those are useful distractions,
Because then as soon as you realize it,
You can notice their impact on your focus range,
On seeing.
You may have an associated mental image,
Or you may even be yanked out of it to the degree that the end goes offline.
If that's true,
The label would be rest.
Okay.
Okay.
Let's let go of that and switch to the focus range of here in mental thought space,
Mental talk space.
And this may overlap a little bit with where we just were,
But it's kind of different too.
It's usually a smaller space,
More localized around your head.
If you notice,
Sound and talk space,
Whether it's distinct or subtle,
You can label that here.
You may get some lovely opportunities here for rest as well by watching very closely,
Sometimes here in becomes quiet.
You could label that rest.
Another opportunity that's likely to come up is a sudden distraction.
If you're pulled suddenly by an external sound or a sensation,
The moment you realize there's a distraction and you turn back to talk space,
You may be able to notice utter quiet,
Rest.
And on the other hand,
Some kinds of distractions like thinking will tend to generate activity and talk space.
You just label that here.
So in here and your labels are here and rest.
Okay.
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