Today,
We'll practice a new technique called feel-rest.
We'll be getting deeply absorbed into physical rest in the body.
This includes relaxation,
As well as any relative lack of physical activation in the body.
A neutral feeling.
We'll also include emotional rest,
Meaning a relative absence of any emotional sensory activity.
To do this,
We'll either find or create relaxation or neutrality in the body,
Focus our attention on it,
And label it using the label rest.
Focusing on restful experience develops our concentration,
Clarity,
And equanimity using peaceful,
Often pleasant sensations.
It becomes a virtuous cycle where the rest feels good to focus on,
Which makes it easier to focus more deeply.
And the more deeply we focus on it,
The more pleasant it can become.
Let's try it out.
As Shinzen Young always says,
Take a moment to stretch up and settle in.
Bring your attention into the body.
Scan for any areas of the body where you notice either relaxation or a neutral absence of any sensation.
If none is apparent,
Take a moment to consciously tense and relax your hand.
Make a fist,
And then release it.
Notice the contrast in how it feels when you release it.
That relaxation,
As opposed to the tension of the fist,
Is rest.
If you notice tension in other areas of the body,
See if you can relax those areas and focus on the restful sensations that result.
Common places for this include the shoulders,
Hands,
And jaw.
So find or create rest,
And when you have it,
Acknowledge a particular restful sensation.
Label it rest in a neutral tone,
And focus deeply on it.
Stay with it for a few moments,
And either move to another restful sensation,
Or return to the same one again,
Labeling again rest.
Rest is readily available in the sensations of exhaling.
The body releases and relaxes as the breath is exhaled.
Upon inhaling,
The chest tenses and rises,
And when you breathe out at all,
Let's go.
That letting go can be explored as rest.
When you find a restful experience,
You can allow it to spread.
Track it with sensory clarity as it expands.
Allow any active sensations,
Either in the body or elsewhere,
To just be in the background.
If they pull your attention away from feeling rest,
Just gently notice that and return again.
Using the label rest can help you stay on track.
Allow yourself to deeply experience the rest.
Your attention soaks into it.
You may even feel yourself merging with it.
Becoming absorbed into rest naturally creates an attitude of equanimity in the mind.
Equanimity is a balanced mind that neither pushes nor pulls.
See if you can taste the flavor of equanimity.
As we complete five minutes of practice,
Either continue on or end your session here.
When you end,
Come out gradually.
Take a moment to stretch and settle back into the day,
While attempting to keep some contact with the experience of rest as you move forward.
