We've now done several types of see,
Hear,
Feel practice.
We've narrowed our focus range to just feel,
Just hear,
And just see.
We've done broad focus on all sensations,
And we've narrowed it to just outer sensations,
And just inner sensations.
Today,
You will choose which of these focus ranges you want to work with.
Pick what interests you,
Or what you feel you'd like to work on,
Or what's doable for you.
Your choices,
Again,
Are to leave your focus range broad and focus on all see,
Hear,
Feel,
To narrow it to just inner,
Or just outer,
Or to narrow it to only see,
Only hear,
Or only feel.
So pick a focus range,
And we'll get started with our practice.
Take a moment to get into a posture of relaxed alertness.
Stretch up your spine.
Relax your shoulders.
Working within your chosen focus range,
Begin to note sensations at a comfortable pace.
You can use labels as we've been doing,
Or drop the labeling if you wish,
And simply acknowledge each sensation,
And then focus on it.
Labels are a helpful tool to keep on track.
When used properly,
They automatically build in the appropriate concentration,
Clarity,
And equanimity with each sensation we work with.
So only drop them if you feel totally ready to,
And feel free to pick them right back up again if you need to.
Allow each sensation to come and go as it will,
Without pushing it down or away,
And without getting in its way or interfering with it.
Just observe and explore.
If you notice any activity outside of your chosen focus range,
It's not a problem.
Allow it to be in the background doing its thing.
No need to get rid of it.
No need to pay any attention to it.
Just keep bringing the attention back into your chosen range,
Again and again.
You develop concentration when you notice the distraction and return it to your focus.
You build clarity when you're able to notice the difference.
And you build equanimity by practicing allowing those sensations to just be in there in the background,
Without needing them to go away.
Within your chosen focus range,
You may experience active sensations,
And you may also experience rest.
Rest is a relative absence of sensory activation in a given space.
So you may notice relative silence,
Relative physical relaxation,
Relative visual blankness or restfulness.
These can be noted as well,
And labeled see,
Hear,
Or feel,
Depending on where they're located.
Just focus on what's here and now,
In your own experience,
In this passing moment.
As we wrap up our five-minute guidance,
Keep going on your own if you wish.
Or decide to end here.
When you end,
Take your time,
And take the momentum of practice you've started with you.
