So,
I want to invite you to,
If you don't already have something,
Some kind of simple visual object.
You may just have a spot in front of you,
That will be fine.
But something that's colored can be easier for the eyes to rest on,
More pleasant for the vision to connect with.
So placing the visual object in front of you,
Ideally you wouldn't be bending your neck to look at it.
You can just drop your eyes.
So beginning by relaxing into the meditation posture,
Noticing ways in which the body is posturing for a difficult task,
Tensing up in order to focus.
And as much as possible,
Letting tension just flow out of you on the exhalation.
Dancing into a soft body.
Meditation posture is sufficient set up for the practice.
Nothing more need be added physically.
And allowing the field of body sensations to draw attention into this moment.
As if the awareness was a liquid that you're pouring into the body,
Filling it from head to toe.
From toe to head.
And tuning into the field of body sensations.
And gradually allowing the eyes to rest on the object.
There's a habit with these practices of reaching out with the eyes.
Something like one of those images with cats with laser beams coming out of their eyeballs.
Other than that,
Invite the image into seeing.
Allowing the eyes to receive the presence,
Continual presence of the image.
Perhaps finding that place where the seeing and what is seeing,
They meet.
They meet at a sweet spot.
Applying the effort it takes for the gaze to abide,
To settle.
And we're consenting to being simple.
We're consenting to being seeing.
And just this seeing.
A meeting.
Seeing the turbulence of the mind,
Matching the turbulence of the mind with the intent of focus.
Not stopping the thoughts,
But holding fast to the seeing of the object.
Trying to present yourself as a total mermaid.
Steady seeing.
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Tuning the clarity of the mind.
So that there's a clarity in the seeing.
At the same time accepting that various visual phenomena come and go.
And the experience of the object changes.
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Noticing the feeling of awareness and the object touching.
Noticing that subtle feeling.
The object and awareness touching each other.
And noticing the feeling when they disconnect.
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If spaceyness arises,
Letting spaceyness arise,
But not letting it take over so there's no clarity,
Continuity of seeing.
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Noticing how this non-distraction has a quality of relaxation.
The mind at rest.
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