Breath And Sensation

Come to land or sit comfortably.

Now follow your inhalation one more time and then just keep your attention in your body without following your breath.

Let your breath go in its natural expression and shift attention to the quality of sensation in your body.

Are there any areas of pain or distress?

Are there any emotional tones or feeling?

Are there any other areas that are feeling good and resourced?

After holding this awareness of sensation,

Let that go also.

Now see if you can simply sit with yourself,

Noticing anything that arises.

You may notice feeling tones,

Thoughts,

Images,

Sounds and ask yourself can you have an open relationship to all of this?

Can you notice whatever arises and let it pass away?

Can you not get caught up in it?

Can you be like a vast sky of awareness?

Can you let whatever arises in your field of perception pass like clouds moving through it?

Is there the space to simply listen and notice what arises in this field of your presence?

And as you listen,

Hold the whole of yourself in your field of awareness.

Extend your perceptual field to include the whole of your body and the local field around it.

Soften your attention and see if your mind settles into a state of simply listening.

There is nothing you can do to make this happen.

It's about letting go and allowing.

What do you notice?

Does your mind become still?

Is there more clarity?

If you do find that your mind becomes caught up in thinking or images or feelings,

Gently acknowledge this and again settle into an awareness of breath.

Then once again see if you can simply be aware of sensation and then whatever arises in your larger field of perception.

As again soften and widen your listening and see if your mind settles naturally into the still yet away state.

And as you again find yourself caught up in thinking,

Planning,

Memories,

Projections,

Simply acknowledge this and recycle the intentions of orientating to the breath and listening.

Let this awareness become part of your daily life to develop the potential for inner awareness and space.