[Thomas McConkie, Mindfulness Teacher] This next exercise brings us into a deeper experience of what Ruach Ha Kodesh, Holy Spirit might feel like when we bring a meditator's or contemplative's mind to it. So I want to just pay attention to the movement of impermanence and lightly hold both of these possibilities. We could call it anicca. We could call it Holy Spirit. And which one feels most present to you, most useful, guiding you in your own process. You can start by taking a posture that allows you to be really comfortable, relaxed, but also soft. Supple. Let your awareness be bright and alert, even as the body softens and lets go. And bring your focus to the entire field of physical sensation. Allow your awareness to expand in a way that you are sensitive to, alive to the flux of sensation, changing moment to moment. You can notice which aspects of sensation are especially bright and clear, salient, meaning prominent in awareness, and notice where in the field of sensation things feel more dim, more ill-defined. Without trying to change anything, just continue to bring an open awareness to this entire field. Notice the changing, changing. You may notice some areas of intense pleasure, other sensations that feel more difficult to work with. And as you do this, just do your best to allow it to be as it is, whatever you're feeling, whatever you're aware of, whatever's flowing in sensation. Just allow it to flow. If it wants to change, let it change. If it wants to remain stable, let it be stable. Like a curious scientist, see how much you can observe and detect about what's going on in this field of sensation. See how much you can learn. Next, I want you to contract your scope of focus to just the sensations of the heart, physical heart. So letting go of the rest of the field of sensation and the rest of body sensation, and finding awareness on the inside of sensation of the heart. When you get distracted, called up into a thought, pulled out into a sound in the environment, or another sensation in the body, just notice that. Remember what you're up to. Bring sensation, bring awareness right back to the heart of sensation from the center of the heart. Notice how much detail you can become aware of. Maybe you detect a quality of stillness, quality of warmth, a warm resonance. These are just my words. What are your words? What do you feel when you put awareness on the inside of the sensation of the heart? Appreciate that while the mind often repeats itself with the same thoughts over and over and over, sensation never repeats itself. It's always new, every moment. You can never step into the same river twice. You can never experience the same sensation twice. Let it be new every moment. No sooner does a new sensation arise than it's already passing. Totally empty, totally insubstantial, always changing, always changing. And perhaps you start to become aware of the stability, the constancy of this change. Something in you can relax. Always changing flow of reality. Sensations in the heart. Rising, passing. See if you can allow yourself to drop even deeper as awareness beneath the surface of change itself into the changeless. Allowing yourself to taste peace that passeth all understanding.
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