using the eyes and

eyes and replace the rich visual field with the field of sensations that

comprons the body, starting with the uppermost sensation that you can feel.

It's often hard to feel the top of the head unless you're wearing a hat.

So just try to feel.

And for the purposes of this meditation I'd like you to try to begin through this process to let go of the habit of visualizing how you look.

The reason for that will become clear.

So to see if you can feel into the lowest most sensation that you can feel. The contact that you're making with the ground, a cushion or a chair,

the feeling of the of the entire world. The So between the topmost sensation and the lowest is a field of pulses and heat and cold vibrations. old vibrations, feelings of muscle clenching, the feeling of the breath. Try to keep this field in the foreground of your awareness.

And if you can know now when you're breathing in to sweep up through this field of sensations and the out breath sweep down as if a warm flood of awareness is needing its way through the body like water and the dough just seeping into filling the body

with the arms. with bones. Oh, Oh, Oh, Oh, keeping the same rhythm of breath.

What would feel like if you could breathe in through the eyes

and then that energy or that awareness could then slowly the out breath flow down through the body.

Relaxing and bringing ease.

They feel a sense of life going in through the eyes.

And then a soothing awareness moving down through the body like a warm shower. Oh, Oh, Oh, I was there. And within this field of sensation, would have noted that feelings of comfort and discomfort

and mutual feelings will arise in pass. Perhaps the following will rise and pass. Perhaps the thought will rise, the sound in the background, the body sensation,

something will happen. the body sensation,

sensation, something will happen.

And you notice a felt sense of the reaction.

The sudden loud sound arises with my notice a slight tension, shoulders, or belly.

But if we let go over the stressful thought, it shifts away, you might notice a kind of ease and relaxing

...