We all know by now to settle into our mats.
Let our feet find a natural,
Comfortable position,
Preferably with our toes facing forward.
Let your body sway if necessary,
And find a relaxed but stable position.
Letting our arms hang by our sides naturally.
Then let's slowly start to collect our awareness.
Facing it beneath the nostrils,
Above the upper lip.
We've made this area a safe haven for our awareness.
And last night and this morning,
We've been moving around the body,
Creating other safe havens,
Other stations where we can stop and reliably focus and generate our awareness.
Let's continue to do this until we explore the whole internal landscape.
And every single sensation that we feel is a safe haven for us.
It's part of our internal network that we visited many times.
We can stop there and practice and refine our awareness at the same time.
So let's slowly start to move sensation by sensation up to the space between the brows.
Between and slightly above the brows.
When we reach this space,
Anchor our awareness here and patiently wait until we draw all of our focus,
All of our awareness up to this area.
And then within this area,
Start to explore which sensations do I feel.
As we start to feel the different sensations in this area,
Pick the most subtle sensation.
That you can perceive there.
And fixate your awareness on this sensation.
Making it the entire area of your awareness.
Feeling everything within this sensation.
Feeling the size of it,
The shape of it,
The quality and texture of it.
Is it fluid or is it fixed?
Can you feel the borders of this sensation and the center?
Is it changing?
And then within this sensation,
See if you can feel more sensations.
And if you can move your mind like a microscope to focus on these more subtle sensations,
More minute sensations.
Let's continue to do this and practice here until this point between our brows becomes a new position for our awareness that we can move to at will.
Just like the space between the nostrils is,
The space beneath the nostrils is.
So we slowly catalog the entire area of the body.
We can feel sensations everywhere in the body.
So from here,
Let's continue to move up to the top of the head.
Move from sensation to sensation until we get to the top of the head.
When we find this space at the crown of the head,
Let's do exactly the same thing we did previously to anchor our awareness here.
Decide if there's any sensation in this area.
Pick a sensation.
Focus on a sensation and make it the entire area of our awareness.
Feel the nature of this sensation in detail.
And then feel inside this sensation to see if you can feel more subtle sensations,
More minute sensations.
Let's do this.
And then let's move down to the back of the head,
To the point just above the nape of the neck.
Find a natural place for your mind to settle here.
Anchor your awareness here.
Let your mind collect.
And then slowly follow the same steps.
Feeling sensations in the area.
Picking a sensation.
Fixating on it.
Making it the entire area of your awareness.
Feeling the nature of it deeply.
Feeling the borders and the center of the sensation.
Then moving into it and seeing if you can feel other sensations,
More minute sensations inside of it.
Let's continue to use this method as we move around the body.
Stopping at the points that we mentioned yesterday.
And creating new positions for our awareness.
So as we move through the body,
We're always moving with direct experience,
Not with imagination.
We're really feeling sensation.
And we're stopping for as long as we need to in each place to be able to make sure that we can feel that point deeply and not just imagine it.
Now before we move on to our next position,
Let's practice transitioning down to our mats with unbroken awareness.
Keeping our mind fixed in the same place,
Let's move as slowly as we need to,
To enter the seated position and continue our meditation.
A change of posture is not an end to our meditation.
It's simply a transition into a new state.
So work your way down to the mat and continue your practice.
Continue to move at your own pace through the body,
Feeling everything,
Reacting to nothing.
Flexible.
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