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Awareness Meditation 

Bring your awareness into the whole field of your body. Just bring your awareness back from the future or your imagination or wherever it might go. Just let yourself be aware of what you might find in the body. Try to touch it with that attention without changing it yet.

Let your awareness be more like a butterfly. You may find sensations of holding of tensions in the jaw or the face or shoulders. Just be with it, don’t even try to release it. Just be with it. Simply to make contact and come into the body. Let your awareness be soft but quiet, careful as if you are coming into unknown territory. Bodies are a little bit like that for us. 

What are the sensations in the shoulders, or the neck or the back. What are the sensations in the shoulders, or the neck or the back. What are the sensations in the heart, or the back or the chest? Just to receive it. You may also be aware of moods or feelings that are accompanying these sensations or thoughts and images that move through. Let yourself stay grounded in the sensations of the body without getting lost in these other things. Let these things come and go.

You will notice that the attention wanders away to the past and future. When you are aware of that let that go and come back to whatever you find here. Very simple.

Coming back into the present sensations of the body.

As you have settled down a bit, some people may also be aware of the breathing.  You may feel in that field of sensations of the body natural movement of the breath. If that makes itself apparent to you let yourself be mindful of that as well as the other sensations. Resting here and opening to what’s in the present.

Now as you sit quietly also let yourself become aware of whatever place in your body you carry your wounds.

Let it show itself to you. Not to change it. Just to receive it, just to touch it with awareness. Where are the places?  Take your attention there. Notice that there are sensations there and what’s called your attention is the sensations there that are passing, coming and going. There maybe pressure, maybe vibration, there maybe cold, might be pain. Pain is frequently hot.

Whatever they are see if you can get interested in them, in the sensations themselves. Not to have pictures of them but look at them as they are. Be with them as they are without any judgment.

Not wanting to pull away from them, just be interested in them. Feel them yourself. Feeling the body. When your thoughts distract you, get carried away, come back to the sensations.

Look at the texture of them. Is there a texture? What is the quality? 

Are there colours? It’s like sidling up real close to yourself. Being right here.

Being right here with the body.

Keep coming back to that place that calls your attention.

 See if you have the patience to hang out there a bit. Stay a while.

Notice that probably your attention wants to keep wandering away.

And that’s what it does naturally.

But the healing work is the work of gently urging it back to the feeling in the body.

Just a gentle bringing the attention back to the feeling.

Lets give yourself just one more minute with this and then when you are ready gently let your eyes open and bring your attention back out here in the room.