During this mindfulness training,
We'll investigate the first sense door of sight and learn the difference between the experience of looking and seeing.
If you just 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.
Allowing the change within the sound to hold your attention.
Now slowly bring your awareness into your body.
Becoming aware of any warmth or coolness within your body,
Holding them gently in mind.
Also become aware of the touch of your hands.
And the pressure of your body as it rests on the chair or on the floor.
Your whole body just sitting here.
And the pressure of your body as it rests on the chair or on the floor.
And the pressure of your body as it rests on the chair or on the floor.
Now relax your chest and belly and start to be aware of the movement of breathing within your body.
The gentle flow of the breathing.
Wherever the breathing is most clear to you is okay.
And just being aware of the movement of that breath.
Noticing that as the breath comes in your body feels expanding outwards.
And as the breath goes out your body deflates relaxing inwards.
Just aligning your awareness with the movement of your body as it breathes.
And just being aware of the movement of your body as it breathes.
And now bring your awareness to your eyes and eyelids.
Notice what sensations you can feel there.
Does your mind produce any images or sights?
Can you notice any light within your eyes?
If images or light is appearing within your eyes just be aware of it.
And just be aware of the movement of your body as it breathes.
Now very soon I'm going to ask you to open your eyes.
When you do I want you to become aware of what it feels like when the light strikes your eyes.
When we first do this don't look around.
Just focus on one place on the floor or a wall.
Now slowly open your eyes.
Become aware of any blinking of your eyelids.
Become aware of any focusing that is occurring within your eyes.
Now slowly open your eyes.
Notice how the visual world suddenly appears to you.
Notice how the visual world suddenly appears to you.
Notice how complex just sitting here becomes.
Notice any mental commentary in the background of your mind.
Now bring your awareness to your forehead.
And using free slow gentle breaths out through your nose.
Open relax the frontal lobes of your brain.
Allow any commentary to dissolve.
Allow the effort to think to relax.
Use your body to Now,
Bring your awareness back to the area of your eyes.
Becoming aware of what it feels like to see.
Start to notice any focusing of your eyes.
Any effort within your eyes to look.
And relax that effort,
Soften that effort.
Relax.
Relax the effort so that your eyes are not focused on anything at all.
Now I'd like you to slowly look around the room.
See if you can notice whenever your eyes are drawn towards something.
And then soften,
Relax that looking.
Relax the effort to look so your eyes are not focused on anything at all.
So that you can experience just the purity of seeing.
Keep slowly looking around the room.
And notice any time your eyes get drawn into anything.
And when they do,
Soften,
Relax the seeing.
Soften,
Relax the effort to look.
Now I'd like you to find one object in the room to look at.
And notice what it feels like to look.
And notice the effort involved.
Also notice any mental commentary that arises within your mind.
And notice any time your eyes are drawn towards something.
Now bring your awareness to your forehead.
Using three slow,
Gentle breaths out through your nose.
Relax any mental commentary,
Any mental involvement,
Any looking.
And notice any time your eyes are drawn towards something.
Now widen your eye awareness to the whole room.
And relax your eyesight back into just seeing again.
And notice the beauty of just seeing.
And no effort,
No commentary,
No individual things.
And notice any time your eyes are drawn towards something.
And just sitting here silently in the room.
Just experiencing your whole body.
And you become a totally different person.
Become sensitive to the experience of seeing.
Observe every time your mind habitually engages with sight.
Every time your eyes focus in on something.
And then soften their engagement.
With a slow breath out through your nose,
Soften,
Relax their doing.
Soften,
Relax the seeing.
Soften,
Relax the seeing.
Soften,
Relax the seeing.
Just sitting here in the simplicity of seeing.
Sitting in the beauty of presence.
Keep using your body as an anchor for your awareness.
Soften,
Relax the seeing.
Soften,
Relax the seeing.
Soften,
Relax the seeing.
Soften,
Relax the seeing.
Just being very present,
Very still.
Relaxing,
Relaxing.
Now allow your eyes to close over gently.
Notice the world change as a sensitivity to lie to shut down.
Notice the effect this has on your mind.
Keep your awareness on the point between your eyes and using slow gentle breaths soften relax into this point.
Gently breathing in slowly breathing out relax.
Gently breathing in slowly breathing out relax.
Notice any engagement of your mind to use your eyes.
Any visions any light and soften.
Soften relax.
Gently breathing in slowly breathing out relax.
Now bring your awareness back into your body and just sitting here.
And opening to any sounds around you allowing the sound to come into you.
And when you're ready you can gently open your eyes.
Become aware of the feeling of sight as it appears.
The returning of the world around you.
The deep awareness of your body.
And soften.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
