Day 4: Observe Your Sensations

Welcome to day four of ten. Let's find our seat and take a soft gaze or close the eyes. Hands can rest up or down or palm and palm base of the lap. Maybe you're dropping right in to your comfortable seat now. Maybe it's a little easier to find it.

Notice the equilibrium through the sit bones. Notice the lift through the spine all the way beyond the crown of the head. Let the shoulders draw back and down. Relax the face, the jaw, the neck, establishing your seat. And then let your awareness notice the thoughts.

Gently becoming aware of where the mind is today. Maybe observing any repetition, any patterns you're becoming aware of through your practice and then shifting the awareness to the sensations of the body, observing how you feel physically that's present in this moment. And then guiding the awareness to the flow of your breath. Always the through line, always the touchstone. When you come back to the breath over and over, so feeling the expansion of the inhales and the softening of the exhales.

And just as we did yesterday, exploring dimensions of thought and gently naming them, we're letting them pass, explore the dimensions of the body, the sensations that may be arising as you sit. Again, we do this with a lot of space, a lot of witnessing. So rather than getting completely sucked into any sensations, lost in any sensations, we sustain a connection to the breath, we sustain that expansive quality of awareness as we explore the felt experience. So maybe it's sharp, maybe it's dull, tingly, contracted, hot, cold, the actual physical quality without any storyline attached. Maybe it's as simple as saying silently to yourself, knee, or mid-back, or jaw.

So I give it a little bit of your attention, and then observe how that felt experience changes, moves, cools down, dissipates. So I give it a little bit of your attention, and then observe how that felt experience changes, and then observe how that felt experience changes, and then observe how that felt experience changes. So I give it a little bit of your attention, and then observe how that felt experience You You Just a patient, loving awareness, observing the fluctuation of thought, observing the sensations in the body and returning over and over again to the breath. And if the eyes are closed, let them open. Letting that transition back into the space around you.

Thank you so much. If you have any questions, insights, feedback, I would truly love to know more about your experience. Please reach out and share. I look forward to seeing you for day five. Namaste.

Namaste.