So,
What I'm going to first ask you to do is become aware of where your point of awareness is.
And if you don't know what that is,
That's okay,
Because you're going to learn it as we do this.
Where are you perceiving your human experience from?
Is it from,
Is it from behind your eyes?
Is it from your arms?
Is it from your stomach,
Your heart?
If you don't know the answer,
That's okay.
What I'm going to ask you to do is put your conscious awareness behind your eyes.
And notice what sensations you experience,
Placing your presence right there.
You might feel tightness in your eyeballs.
You might feel warmth,
Expansiveness.
You might feel numb or neutral.
Whatever sensations you feel behind your eyes,
Just observe them.
We're not judging anything.
We're using sensation as an anchor for our point of awareness.
So,
Now move that point of awareness from behind the eyes up into the brain,
Maybe even closer to the scalp.
Notice what sensations you experience there.
Maybe it's a little electrical.
Maybe tight.
Maybe expansive,
Maybe tingly.
Whatever it is,
Just observe it.
And next,
I'm going to ask you to move your point of awareness into your throat.
Observe what sensations exist in your throat.
Is it warm?
Is it scratchy?
Is it cool?
Is it soft?
Is it relaxed?
Just take a moment to observe.
As if chocolate tasting,
Coffee tasting,
Wine tasting,
You're just observing qualities.
You're not trying to figure them out.
And if your mind tries to pull you away into story,
Just say thank you.
Come back to the sensation.
Next,
I'm going to ask you to move your point of awareness back to behind your eyes.
And again,
Observe sensations without expectation or judgment.
Maybe it's a little different there now.
And now,
We're going to move the point of awareness to your left ear.
And as your point of awareness is in your left ear,
Instead of noticing sensation,
Notice how the quality of sound and what subtle additional qualities of sound you can perceive by focusing your perception to receive sound only through the left ear.
You might have ambient sound going on,
But perhaps there's one particular sound that your left ear is honing in on within all that ambience.
You'll still receive sound through the right ear,
But you're not focusing there.
You're focusing on what's coming in through the left and how it's coming in through the left.
You're perceiving what you're perceiving of sound through focusing on the left ear.
Now next,
I'm going to move that point of awareness to the right ear.
Observing what sound is perceived or sounds perceived through the right ear.
Notice how focusing your perception that way can bring very subtle qualities to your attention.
And you may even notice sensations that are a little unique.
So now bring your point of awareness once again back to behind the eyes.
We're only going to stop there briefly this time.
Once again,
Observe the sensations.
Maybe it's different.
Maybe it's the same.
Doesn't matter either way.
You're observing without judgment.
And next,
I'm going to ask you to move your point of awareness directly to the heart.
Center of the chest.
Not the left side of the chest like 80s action movies taught us and got wrong.
Center of the chest.
And just notice what sensations arise there.
Some people feel their heartbeat.
Some people just feel the warmth there.
Sometimes people feel a sort of void sensation.
This is usually representative of an emotional experience that we can get into after.
But regardless of whatever it is,
Just observe it.
And notice it's there.
And then move your point of awareness down into your root.
Your tailbone,
For those unfamiliar.
Notice what you feel in your tailbone.
Perhaps warmth.
Perhaps tightness.
Perhaps neutrality.
Perhaps no sensation.
Or the sensation that looks like no sensation,
But is simply a masking experience.
And now bring your point of awareness back to the heart.
And observe sensations there once again.
And just take a big breath in.
Slow,
Relaxing,
Deep breath in.
And when you feel ready,
Breathe out the mouth.
Slow and deep.
And gently open your eyes.
