Today's practice technique will give us a chance to explore thoughts and other inner sensations.
By inner,
I mean sensations that arise in the mind,
Like mental talk or music,
Mental imagery,
And body sensations that are clearly emotional in nature.
We'll let anything external be in the background.
That includes physical sights and sounds and any touch sensations that are not clearly emotional,
Even if those sensations might be internal to our bodies,
Like your stomach rumbling.
Although inside the body,
We classify this type of sensation as outer because it is physical and not emotional.
Don't get too caught up on the difference though.
If you can't tell which is which,
It's okay.
And if you don't notice any emotional sensations,
That's okay too.
Let's begin.
Take a moment to stretch up your spine and relax your shoulders.
Arrive in this moment.
Turn your attention inward to the spaces in which mental imagery,
Mental talk,
And emotional body sensation arise.
If there's activity there,
Note and label it either see,
Hear,
Or feel.
If there is restfulness there,
You can also note and label the restfulness.
For instance,
If you direct your attention to your mental screen where a mental image might form,
And there's a blankness there,
Label that blank screen see and focus on it.
Explore the inner see,
Hear,
And feel spaces,
Noting and labeling when your attention finds a sensory experience there.
Remember to keep your labeling tone matter-of-fact.
See,
Feel,
Hear.
Whenever any sensation from the outer space around you arises,
Allow it to be in the background of your awareness.
Anytime your attention is pulled there,
Just gently bring it back to see,
Hear,
And feel in.
Each time you focus on a sensation,
Investigate it fully,
While also allowing it to be just as it is.
If you get pulled into thinking,
Remember that we're trying to observe each thought as a sensory experience.
When you catch yourself caught up in a thought,
Ask yourself if that thought is see or hear,
And let go of the story and meaning of it,
And just pay attention to the contour of the experience.
What does this thought look like or sound like?
Where do you experience it arising?
If you notice any emotional sensation,
Just pay attention to the bare experience of it,
Without trying to name it or explain it.
Just label it feel.
When the bell sounds,
Feel free to continue on your own or stop here.
Remember to take your time transitioning out of meditation,
And take with you whatever good came from this practice session.
