4 Meditation: Bare attention on all sensory domains

2020-04-meditation-bareattentiononallsensory_domains.mp3 [00:00:01] Put your eyes closed or slightly open… and allow your body to release all effort, al tension… Check that your posture is in balance, stable… That your column is straight.... And all the muscles surround it are completely loose and relaxed.

[00:00:50] Take a deep in-breath… and with the out-breath release al tightness… starting with the muscles of your face, your shoulders, your arms, your legs and your feet…

[00:01:25] Make them aware of the energy moving in your body… How do you feel it? It feels. They will center. Do you have a feeling of unsightly restlessness?

[00:01:54] Or Do you feel lack of clarity, dullness, sleepiness? Become aware of the state of your body and your mind.

[00:02:26] Be present… with everything that’s happening around you: sounds, tactile sensations, visual perceptions, smells, tastes, thoughts, emotions… All the perceptions that arise moment by moment, to your experience…

[00:03:18] With bare attention, allow everything to arise and pass, without accepting or rejecting… Just fully present… without choosing one perception over the other, just open to the whole experience, of being here and now…

[00:06:11] We are aware, moment by moment of our experience…

[00:06:46] All our senses are open to all perceptions…

[00:09:44] Open your eyes… an include the visual precipitant into your whole experience… without labelling or judging those perceptions… Just aware of them…

[00:10:58] So take a moment to stretch…