(no subject)
"1. Easily allow yourself to become aware of your sensory perceptions, beginning with your sense of hearing.
COULD YOU ALLOW YOURSELF JUST TO HEAR, LISTEN, OR WELCOME WHATEVER IS BEING HEARD IN THIS MOMENT?
Then, while allowing yourself to continue to focus on hearing:
COULD YOU ALSO ALLOW YOURSELF TO WELCOME THE SILENCE THAT SURROUNDS AND INTERPENETRATES WHATEVER IS BEING HEARD?
For a few moments, switch back and forth between listening to what is being heard and not heard, including your thoughts.
2. When you feel ready, allow yourself to focus on what is being seen.
COULD YOU ALLOW YOURSELF TO WELCOME WHATEVER IS BEING SEEN, AS BEST YOU CAN?
THEN COULD YOU ALLOW YOURSELF ALSO TO WELCOME OR NOTICE THE SPACE, OR EMPTINESS, THAT SURROUNDS EVERY PICTURE OR OBJECT, INCLUDING THE WHITE SPACE BETWEEN THE WRITING ON THIS PAGE?
Again, alternate between the two perceptions for a few moments.
3. Next, focus on whatever sensations are arising in the moment.
COULD YOU ALLOW YOURSELF TO WELCOME WHATEVER SENSATION IS BEING PERCEIVED IN THIS MOMENT? THEN, COULD YOU ALLOW YOURSELF TO WELCOME THE SPACE, OR THE ABSENCE OF SENSATION, THAT SURROUNDS EVERY SENSATION?
Easily switch back and forth between the two ways of perceiving.
4. THEN COULD YOU ALLOW YOURSELF TO FOCUS ON A PARTICULAR PROBLEM, AND WELCOME THAT MEMORY WITH ALL THE PICTURES, SOUNDS, SENSATIONS, THOUGHTS AND FEELINGS THAT ARE ASSOCIATED WITH IT?
COULD YOU THEN ALLOW YOURSELF TO NOTICE HOW MOST OF YOUR EXPERIENCE HAPPENS APART FROM THIS PARTICULAR PROBLEM? AND COULD YOU ALLOW YOURSELF TO WELCOME AT LEAST THE POSSIBILITY THAT THIS PROBLEM IS NOT AS ALL CONSUMING AS IT HAD SEEMED?
Switch back and forth between welcoming the problem and all its associated perceptions, and then noticing and welcoming what is actually here now."
be back with notes from thoughts:
HEAR: winds, leaves rusting, bumble bees, birds chirping - many birds & many sounds, ATV in the distance, wind chimes, animals scurrying in woods/flowers, the occasional car passing
FEEL: sun on my face, sweatshirt on me, cool breeze, comfy deck chair, itchy skin, chest pain, rough deck wood, rocking of chair
SEE: sun, green leaves, trees, wildflowers, cut grass, firewood, cabin by property edge, hills, flat terrain of back field, bundle of sticks & other nature debris, fire pit, deck furniture, grill, blue sky, clouds, logs, bumble bee, white paper, black ink
SMELL: hint of flora in freeze, moist woodland soil, freshly cut grass
COULD YOU ALLOW YOURSELF JUST TO HEAR, LISTEN, OR WELCOME WHATEVER IS BEING HEARD IN THIS MOMENT?
Then, while allowing yourself to continue to focus on hearing:
COULD YOU ALSO ALLOW YOURSELF TO WELCOME THE SILENCE THAT SURROUNDS AND INTERPENETRATES WHATEVER IS BEING HEARD?
For a few moments, switch back and forth between listening to what is being heard and not heard, including your thoughts.
2. When you feel ready, allow yourself to focus on what is being seen.
COULD YOU ALLOW YOURSELF TO WELCOME WHATEVER IS BEING SEEN, AS BEST YOU CAN?
THEN COULD YOU ALLOW YOURSELF ALSO TO WELCOME OR NOTICE THE SPACE, OR EMPTINESS, THAT SURROUNDS EVERY PICTURE OR OBJECT, INCLUDING THE WHITE SPACE BETWEEN THE WRITING ON THIS PAGE?
Again, alternate between the two perceptions for a few moments.
3. Next, focus on whatever sensations are arising in the moment.
COULD YOU ALLOW YOURSELF TO WELCOME WHATEVER SENSATION IS BEING PERCEIVED IN THIS MOMENT? THEN, COULD YOU ALLOW YOURSELF TO WELCOME THE SPACE, OR THE ABSENCE OF SENSATION, THAT SURROUNDS EVERY SENSATION?
Easily switch back and forth between the two ways of perceiving.
4. THEN COULD YOU ALLOW YOURSELF TO FOCUS ON A PARTICULAR PROBLEM, AND WELCOME THAT MEMORY WITH ALL THE PICTURES, SOUNDS, SENSATIONS, THOUGHTS AND FEELINGS THAT ARE ASSOCIATED WITH IT?
COULD YOU THEN ALLOW YOURSELF TO NOTICE HOW MOST OF YOUR EXPERIENCE HAPPENS APART FROM THIS PARTICULAR PROBLEM? AND COULD YOU ALLOW YOURSELF TO WELCOME AT LEAST THE POSSIBILITY THAT THIS PROBLEM IS NOT AS ALL CONSUMING AS IT HAD SEEMED?
Switch back and forth between welcoming the problem and all its associated perceptions, and then noticing and welcoming what is actually here now."
be back with notes from thoughts:
HEAR: winds, leaves rusting, bumble bees, birds chirping - many birds & many sounds, ATV in the distance, wind chimes, animals scurrying in woods/flowers, the occasional car passing
FEEL: sun on my face, sweatshirt on me, cool breeze, comfy deck chair, itchy skin, chest pain, rough deck wood, rocking of chair
SEE: sun, green leaves, trees, wildflowers, cut grass, firewood, cabin by property edge, hills, flat terrain of back field, bundle of sticks & other nature debris, fire pit, deck furniture, grill, blue sky, clouds, logs, bumble bee, white paper, black ink
SMELL: hint of flora in freeze, moist woodland soil, freshly cut grass