Be Present (Receptive Awareness)

Be present Receptive awareness We are going to practice receptive awareness with our body This will involve focusing your attention on different parts of your body You just need to be aware of the different parts of the body and that's all you need to do Find a comfortable seat and cushioned Now close your eyes Or you may half open your eyes take three deep breaths breathe naturally Do not force your breath Now relax your shoulder Relax your facial muscles Relax your neck Relax your hands and legs Listen to the sound of my voice Now move your attention To your breathing at your nostril focus your attention on the in-breath and the out-breath at the tip of your nostril and Now move your attention to your eyes feel the sensations of your upper eyelid feel the sensation of your lower eyelid Now move the attention to your forehead be aware of your forehead move the attention to your scalp be aware of the scalp and Now move your attentions to your ears feel the sensations of your inner ears move your attention to the outer ears and feel those sensations There's no need to give any attention to your thoughts or weird stories upon your sensation Take it as it is Know it as what it is Now move your attention to your neck Hold it there for a moment Feel the sensation Are there any observable sense of movement No matter how tiny they are Move your attention to your chest and belly Feel the sensation of your chest Observe your belly Moving up and down What is those sensations That you are aware of now Move your attentions to your legs Feel the sensation of your thigh and your calf and your foot the arch of the foot the ball of the foot Feel those sensations and also your soul Now bring the awareness to all your ten toes Feel each and every sensation of the toes Do not miss any of those Now move your attention to your hands Feel the sensation of your arm and your forearm and finally your fingers Bring awareness to each and every sensation of your fingers Do not miss any one of them Bring your attention to your chest Hold it for a moment Be aware of this sensation Now expand the awareness Outwards to the rest of your body the chest head hands legs,

Etc Like a sun radiating to the rest of the planets in the solar system Just let it radiate those awareness outward from your chest Expand your awareness throughout your whole body There is only knowing the sensation and nothing else Now bring the attention back to your nose Focus on the in-breath and the out-breath Take three deep breaths You may now slowly open your eyes Whenever you are ready And continue on What you are doing knowing that you have developed a heightened sense of awareness In your body