Opening up and settling into the entire field of experience.
Simple
- Zoom the sense of touch out, noticing all touches that can be noticed, all at once. Do the same with the other senses and the mind. Let everything arise within the vast field while noticing it all lightly.
Detailed
- Set the body in a stable, alert and relaxed position, aligned with gravity, then relax the body from the top down. Leave the eyes open, natural and relaxed.
- Begin to open up the sense of touch, experiencing the touch sensations of all of the body that can be felt, in a relaxed way, all at once.
- Simply experience what a relaxed and stable body feels like, with great interest.
- While experiencing the relaxed body, open up and relax the experience of seeing and the visual field, experiencing it all at once.
- Instead of focusing the vision on a focal point, notice all of the periphery all at once, and then relax everything in-between. Over time the experience of seeing will settle naturally.
- While experiencing the relaxed body and visual field, begin to relax and open up hearing and the audible field in the same way, experiencing it all at once as well.
- The mind does not need to flow “out” to sounds, nor does effort have to be made to “try” to hear. Notice all of hearing all at once, relaxing into it, until hearing also settles naturally.
- While experiencing the sense of touch, seeing and hearing, begin to relax and open the mind and other senses across all experience, all at once.
- Relax thinking, labels, concepts, language, and any mental movement in relation to any aspect of experience. Over time the whole experience will settle naturally.
- Let all of experience continually open, relax and settle.