GONG Bring your attention to the weight of your body on the chair below you,
The cushion feel the weight,
Your legs and feet and feel the places where your legs and feet come into contact with one another with the ground or the cushion with your clothes and now open your eyes slightly and just notice what you see without naming or labeling anything that you see just allow the light to enter your eyes expand your vision to just seeing without looking at something so relaxing and allowing the light to flow in through your eyeballs and slowly close your eyes and bring your attention now to any images that you see in your mind so seeing inward any colours,
Pictures,
Shapes and see if you can distinguish the difference between the sights that your eyes are seeing by looking on the inside of your eyelids and your inward seeing,
The images that are appearing in your mind and if there are no images coming up,
Then you can name or label this space or rest and bring your attention now to hearing to the faculty of hearing notice all the sounds that you hear outside of you see if you can just allow the vibration of the air molecules to vibrate against your eardrums without trying to determine what it is that is making the sound just listen to the sound see if you can fully hear all the aspects of one sound coming from a specific direction it might be that the sound pulsates or it comes in and out of consciousness like a ticking clock or the sound of an appliance in your home that has a waveform or maybe something else see if you can isolate one sound and just notice all of the aspects of that sound and bring your attention now to listening inwardly so hear in is there any mental talk present are there any thoughts about the future,
The past maybe there's a song in your mind maybe there's some criticism or judgement or blame or maybe there's some part reassuring you or proud of you all of these inward noises,
Inward sounds are welcome just the same way that all the outs with sounds the sounds outside of you are welcome in the same way just allowing these inward sounds,
Voices in your head to be there like a bird chirping in a tree and if there is a lack of sound or you don't hear anything inside of your head you can name or label that rest or space and every time you hear a voice,
A sound inside of you you could label that hear in so you just say hear in every time you hear some internal sound bring your attention now to your physicality to the sensations on your body and every time you notice a sensation you could name that,
Label that feel out so you might feel a twitching in your foot,
You just name or label feel out all of these sensations are welcome as you notice a sensation,
Whatever sensation it is you just name it feel out labelling the sensation feel out is kind of a way of acknowledging it it's acknowledging that you've noticed the sensation and you may find that as you acknowledge a sensation your focus jumps to another sensation or you may find that your focus stays on the same sensation and after a few moments just name again feel out meeting all these sensations with equanimity no push,
No pull not trying to get rid of any sensations not trying to pull any sensation or experience towards you and then move your attention to the emotions that you feel in your body if you notice any emotion arising,
You can name that or label that feel in and if you notice there's a lack of emotion,
You can just note space or rest bring your attention now to all the six sense tools seeing out,
Seeing in,
Hearing out,
Hearing in,
Feeling out,
Feeling in and just notice anything that comes up it might be something you see with your eyes you can label that see out maybe an image coming up in your mind,
You can label that see in maybe a thought arises,
You can label that hear in maybe you hear an external sound,
You can label that hear out or you feel a bodily sensation,
You can label that feel out and if you notice any emotion arising,
Any feelings,
Feel in now take three slightly deeper breaths as you slowly open your eyes if they were closed
