In this meditation,
We will focus on our inner experience,
Focusing on what we see in the world,
What we hear in the world,
And what we feel inside us.
We're going to let go with focusing out.
Whatever is outside of our body,
We're going to let go of that and concentrate more inward.
So,
Let's dive in and get ready for our practice.
Find a posture that you can maintain it comfortably without making too many adjustments.
Keep your spine straight,
Sit comfortably,
Feeling relaxed but alert.
Your face could be relaxed,
Your eyes could be open,
Soft-gaze,
Or eyes closed.
I prefer if you close your eyes.
This reduces the visual stimulations and allows us to focus more on that inner experience,
What we're feeling inside us.
So let's settle on that posture.
At any time,
If your mind lands on a mental screen,
An image that you see between your eyebrow or between your eyes,
Almost like a movie playing,
Some images coming,
And you're noting that so you can label that,
See,
Because you're really seeing those images.
At any time,
You notice you are thinking a lot,
Chatting in your mind,
Chatting to yourself,
Thinking,
Planning,
Fantasizing,
And or even hearing voices in your ears.
You can label that here.
So you're noting all these things that's going on in your mind,
And you're hearing all the sounds,
So you label it here.
And also at any time,
If your body sensation rises and that you detect that they have some emotions,
Qualities attached to them,
Comfort or discomfort,
Happy or sad,
Joy or stressful,
You're noting that,
So you label that as feel.
So we're just focusing on the word and see what our experience is today.
And if you are noticing a lot of activations,
A lot of things going on,
And all these three things,
Just pick one,
Note it and label it,
And move at steady pace.
Move fast.
Just take your time.
And if you also notice that there are no mental images,
You try to see images,
There are no images,
And there are no sounds,
No emotional sensation that you can detect,
Note or even label.
So in that case,
You can label rest,
Feeling rest.
Take a bow.
You you you you you you you if all of sudden other sounds from the outside appears just let them be at the background don't engage in them let them come and go we are focusing inward in all these activities not interested for the outside for now you you you you you we are curious to detect if there is any emotional feeling arising joy happiness stress resistance worry any of these any of these qualities that sometimes might arise in a moment of relaxation or sitting quietly so if you know that experience just label it feel but remember we are not holding on these emotions just noting and labeling feel and move on to next category that you are experiencing right now you it could be another emotional sensation arising in any of these cases we just know that and label it feel we are focusing on concentration on all these three categories which is the see what you see inside hear what you hear inside and feel the emotional feel inside we know these activities without getting attached to the content or the story of these sensations we are just noting and labeling them and if you find labeling is a little bit of uncomfortable for you today just noting that experience is good enough you you you you you you you you you you you there are lots of benefit to just learn how to hold our focus and concentration power on these three categories which is the hear,
See and feel that are arising constantly in order if you noticing too many activities happening at the same time choose one that is most dominant sensation that you are experiencing at this moment know that and if you like you can label it see or hear or feel and you stay with that experience for a few seconds before moving to the next experience you If you notice any unpleasant emotional feeling in your body by now,
See the quality of these emotions that are arising.
How much space they take?
Are they large?
Are they small?
Are they deep?
Just be interested and curious,
But don't hold on these emotional sensations.
Just let them come,
Note them,
Label them,
And then let them go.
See if you can just be grateful and appreciate what you are experiencing without any judgment,
Paying not too much attention to any emotional feeling of pleasant or unpleasant.
See if you can just let go the content of this experience.
Just note it and let it go.
And if you are not experiencing any mental images,
Any inner sounds,
Or no emotional sensations,
Then you can focus on feeling rest.
So let's take a moment for a few minutes to see what our experience is inward,
Focusing on see,
Hear,
And feel.
And if you can detect no activities,
Just label it rest.
So so so so so so so so Now let's open our eyes slowly,
Comfortably,
Bringing some light in.
Take a few belly breaths,
Three breaths to rest and relax more and feel the sensation outside the body.
Inhaling and exhaling.
And exhaling.
Two more long belly breaths.
One more.
And this bring us to the end of our practice today.
Thank you for your practicing and focusing on what you are seeing,
Hearing,
And feeling inside.
And also probably you detect today some rest when everything else was not available.
Thank you for your practice and enjoy your day.
