Welcoming you into today's practice,
First starting to land the body.
That whatever came before this moment can softly begin to melt off of you.
Realizing that anything that requires your attention will sit waiting patiently for your
return.
That your awareness,
Your attention can be fully in this moment,
Into this practice.
If they haven't already,
Inviting you to softly,
Gently close the eyes.
Notice what it's like for your awareness to shift from the outside world to the internal
world,
How the sense of sight begins to adapt to this internal landscape.
Notice where your attention is being drawn to,
If it's a particular part of the body.
Notice what you are observing,
What is calling your attention.
And if you allow for your awareness to remain presently observing,
You'll notice that it
naturally only pays attention to the qualities of what it's observing,
Where there's no need
to explain why it's there.
And so if you notice that there is a story explaining the sensations,
Become aware of that.
The story made up of thoughts,
Thoughts sequenced together,
The action of the mind.
And can you become aware of the mind's activity,
So that you observe it,
Acknowledge it,
Without
getting caught up in it.
Can you observe?
Notice what it is you are observing,
Whether it is sensation in the body or the sequence
of thoughts in the mind.
Look at it.
See it in front of you.
Look around it.
Become curious to it,
As though this is the first time you have ever witnessed that which
you are observing.
Notice the space between you and the object of your awareness.
Now shift your awareness to your breath,
Continuing to observe what is naturally flowing,
What
is naturally present,
Without changing it,
Without guiding it,
Continuing to observe.
Now watching the breath,
The breath now becoming the object of your awareness.
Watch as it enters the body and follow its travels through the body.
Notice how the body receives or resists the breath.
Observe its path as it begins to move out.
Watching the natural ebb and flow,
The natural inhale and exhale.
Continue to observe it.
Watch it as though this is the very first time you have ever observed your breath.
Become curious to it.
After all,
This is the very first time that it is flowing just like it is in this unique
moment.
It will only flow this way now,
In this moment.
Notice the qualities of the flow.
And if your mind comes in with the story to explain why,
Notice it.
Observe the sequence of thoughts.
Become aware of the space between you and the thoughts.
And then return your awareness back to the breath.
And in watching the breath,
Notice the space between you and the breath.
You'll notice that there is a natural moment of pause,
Of space within the breath itself.
There is a natural moment of pause at the top of the inhale before it flows into the
exhale.
You don't need to create it.
You don't need to lengthen it.
Instead,
Can you become aware of it and observe this space?
You'll notice there's a natural moment of pause at the bottom of the exhale before flowing
into the next inhale.
And you notice the sensations of this pause,
This space in the breath.
And as each breath flows into the next,
Each breath uniquely its own,
Observing its qualities,
Its sensations.
You'll notice just like a snowflake,
Each breath has its own characteristics.
And each pause holds something uniquely its own.
And you watch each cycle and note it for what it is.
See and feel its magic,
Allowing for it to pass in order for the next to flow in,
Riding
each cycle of breath fully and observing everything that it comes with.
Notice how the quality of the breath itself has shifted.
Remember it has shifted for you throughout your practice.
Become aware of it.
Now slowly shift your awareness back to the body.
Become aware of how the body feels here in this moment.
Notice where the body is calling your attention.
Notice the qualities of the sensations.
And acknowledge any shifts that have occurred since the beginning of your practice.
Perhaps the sensations themselves have shifted,
Or your awareness to certain qualities has shifted.
Become aware of the space of your mind.
Notice the thoughts that are present here and now,
The sequencing of these thoughts,
And acknowledge any shifts that have occurred.
Perhaps the quality of thoughts themselves have shifted,
Or the pace and rhythm has shifted.
And take a moment to feel the subtle energetic body,
Energetically how you feel here in this
moment,
And acknowledge any shifts that have occurred.
Can you imagine as though 15% of your awareness can remain deeply connected to this internal
landscape as the other 85% slowly starts to take in your present surroundings?
Can you maintain the ability to observe?
Observe the natural sounds of your surroundings.
Observe the current supports underneath you.
Observe your being present in this space.
Maintaining 15% of your awareness on the internal landscape,
Whether that's your breath,
A body,
The mind,
Maintaining the space between that which you're observing and you.
When you're ready,
Gently open the eyes and see if you can play with this capacity to
observe the internal landscape and the external landscape without getting caught up in it.
Maintaining the space between that which you're observing and you.
