First, identify the sensation (in this case, it is the sound of a ticking clock). Really focus on it, as if you were going to describe it later on to someone. Be interested in its qualities. As you rest your awareness on the sensation, notice if there is any change in its qualities. Next, notice that while there is a space for this sensation, there is also a space where this sensation doesn't exist. In the case of the ticking clock, there is a space in the room where there is an absence of the sound. Allow your awareness to rest there fully. Notice any judgements or opinions about the sensation or non-sensation and let those pass. Rest in this awareness of sensation for as long as you are able to stay with it without attaching to the sensation. You may begin to notice other sensations, but do so with this balance in mind, taking in the sensation and non-sensation and meeting both with equanimity. I work this way with sound, bodily sensation (breath, physical discomfort), thought and emotion. Try it - even for just 5 minutes a day - and see how it makes you feel.
- Please see Lorien's schedule page for ongoing classes appropriate for all levels of health and abilities.
- Coming soon: therapeutic and cancer support classes in Los Gatos beginning Jan, 2011.
- Retreat with Barbra Brady coming next spring in Sonoma; more details coming!