One Field
Un Solo Campo
A gentle invitation to notice sensations, thoughts, and emotions as they arise and let them all belong to one seamless, living field.
One Field
All that is needed is
to keep seeing just
what is happening now.
Settling into sensation
To simplify, just notice sensations,
like the breath and hands,
feet,
skin.
No need to focus,
it's not a solitary thing.
If there's a focusing on thought,
you just notice that focusing on thought.
Notice sounds,
images,
even if your eyes are closed you see shapes and colors.
You can sense yourself ground, or let the settling happen of the noticing,
this uninvolvement with it.
Desire and resistance
You'll notice some kind of movement
of desires or resistances.
So for example, there's a discomfort in the body, or tensions,
emotions.
You might focus on the discomfort and
start imagining what needs to happen for that to go away,
or change what you need to be doing for this to work.
So you just notice that.
Notice the rejection of some sensations,
the desiring of something to change.
Instead of getting involved in the desiring,
just notice that nothing needs to change.
Desiring doesn't need to stop.
Resistance doesn't need to stop.
No sensation or emotion needs to stop.
That's the temptation trap,
the illusion that pulls us in.
The sense that we need to do something,
that something needs to change, that it's up to us.
The nature of appearances
Notice the nature of what is appearing.
Sensations,
images of thought,
images of sight.
What is the nature of memories?
Imagined sounds, sensations.
That's all it is.
What is the nature of the future?
Imagined images, sounds, and sensations.
What's the nature of the appearances of this moment?
Images, sounds, sensations,
and imagined images, sounds, and sensations.
The nature of what we call "I":
the knowing of all this,
the knowing of images, sounds, and sensations,
thoughts,
the knowing of thoughts.
One field
It's all one field,
one appearance,
shifting,
moving,
changing,
some bits slowly,
some bits quickly.
As you notice everything,
as you recognize the one field nature of it,
pushing,
pulling,
resisting,
desiring
might start to blend into it all,
part of this appearance.
Something that might have seemed very solid
and absolutely independently real
starts to be seen as subtly transparent and empty.
Sensations of solid hands and feet start
to be experienced as tingling energies
in this moving field.
Nothing's fundamentally changing,
just starting to relate to appearances for what they are, as they are.
You feel a sense of intimacy and presence and aliveness.
Letting it all be
Mind does what it does:
images,
narratives,
thoughts.
That's all part of the appearance.
Let it all be part of that field,
uninvolved, sitting with it.
It could be a restless night, or anxiety,
fear,
pain.
Just notice that and let it be part of the field.
It's just what's up here.
The mind wants to know.
Let that be part of the mystery of this.
Touching the uncomfortable
Notice if something is persistently appearing as uncomfortable.
Thoughts or sensations,
tensions.
Find a new way to touch this, to relate to it,
as if you were a child discovering
the experience of something being hot.
Not too hot. It's not burning.
It is just intense and near.
There's a curiosity,
and almost a sense of beauty in the experience of discovering this sensation.
Bring all your curiosity and attention,
not to change it, but to taste it.
Notice breath,
sensations,
sounds.
Nothing to focus on.
Nothing to do.