During this mindfulness training,
We'll be learning the skill of using touch points to increase energy and accuracy of attention.
Start out by taking your meditation posture,
And closing your eyes over lightly.
Start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you,
Allowing the change within the sound to hold your attention.
Now slowly bringing your awareness into your body.
Becoming aware of what it feels like just to sit here.
Aware of any warmth or coolness within your body,
Holding them gently in mind.
Also becoming aware of the touch of your hands.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
Your whole body just sitting here.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
Now we're going to start using touch points,
Starting with two,
And then slowly increasing the number.
Start by bringing your hands together,
Resting them gently in your lap.
Now bring awareness to the whole of your body,
And notice what it feels like just to sit here.
The warmth,
The coolness,
The heaviness throughout your body.
Just aware of your whole body as it sits.
Now bring awareness just to the touch of your hands.
Being aware of that experience of touch.
Now bring your awareness back to your whole body again,
Just sitting here.
Aware of what it feels like to sit.
Now bring your awareness just to the touch of your hands.
Just aware of that touch.
Now as you move your awareness between these two points,
Silently say to yourself,
Sitting,
And be aware of what it feels like to sit.
And then touching,
And be aware of what it feels like for your hands to touch each other.
Bring off in your body,
Sitting,
To your hands,
Touching.
Sitting.
Touching.
Really move your awareness between these two points.
Touching.
Touching.
Touching.
Touching.
Touching.
Now we are going to add another point of touch.
Sitting.
Your hands touching.
Touching.
Your buttocks touching the chair or the floor.
Touching.
Gently move your awareness between these three points.
Starting off in your body.
Sitting.
To your hands touching.
Buttocks touching.
Sitting.
Your whole body sitting.
Touching.
Your hands.
Touching the pressure on the chair or the floor.
Sitting.
Touching.
Touching.
Gently moving awareness between these three points.
Mentally feel each point before moving to the next.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Now we are going to add two more points of touch.
We will add our left foot touching the floor and our right foot touching the floor.
Starting off in your body.
Sitting.
To your hands touching.
Buttocks touching.
Left foot touching.
Right foot touching.
Your whole body sitting.
Gently move awareness between these points of touch.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Now add two more points of touch to this rotation.
The touch of your lips and the touch of your eyelids touching each other when they are closed.
Starting off in your body.
Sitting.
To your hands touching.
Bottles touching.
Left foot touching.
Right foot touching.
Lips touching.
Eyelids touching.
Whole body sitting.
Rotate through and mentally feel each point.
Be accurate in your attention.
Until when you use these points of touch.
Moving slowly.
Bringing your awareness to each point and experiencing that touch.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Now stop using these points of touch.
Just becoming aware of your whole body just sitting here.
Start to observe your state of mind after moving through those touch points.
Touching.
Touching.
Touching.
Touching.
Touching.
Touching.
Now opening up to any sounds around you and allowing those sounds to come into you.
Touching.
Touching.
Touching.
Touching.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
