Usually our mind is busy with exciting things. We hardly notice something neutral. So in order to feel neutral feelings we need a willingness to let go of the exciting stuff. And focus our attention on something that is not so easy to feel. Let's try.

Sit in a comfortable position and close your eyes. I'll ask some questions, and you can silently explore, what is true for you.

How do you know you have a body when your eyes are closed? Of course you remember that you have a body. But can you sense that the body is with you right now? Can you feel what is sitting there?...

Can you feel where the body is touching the ground? Where? Can you feel the crown of your head? How does that feel? Where is the feeling stronger - where you touch the ground or at the top of your head?

Can you feel your left ear? Your right ear? Can you feel that part of your nose, where the breath goes in and out? What is easier to be aware of - ear or nose?

Can you feel the belly moving in and out with the breath? Can you feel the opposite side where the back is? Which one is easier for you to be aware of?

Is it easier to stay with the attention where something is moving inside or when nothing is happening? Try it out.

Is it easier to stay with the attention where you feel pressure or pain, or where you hardly feel anything? Experiment.

Is it right that the attention goes where the action is?

So how come you usually rather see outwards with your eyes but hardly feel your eyes from within?

Why do you feel your stomach only usually when it hurts or when you have eaten too much, but hardly when it is well and relaxed?

What brings more peace ----- something that is painful?
----- something exciting?
----- something neutral?

Can you feel where your head is? Now shake your head - Can you still feel it? Then you can open your eyes.

(If the group is very quiet and attentive)
Direct your attention to the breathing - can you feel your belly expanding and contracting? Can you stay with the attention around the breathing, noticing the beginning of the breathing in?
Notice when the in breath is at its peak and stops

Notice the beginning and ending of the inbreath, and beginning and ending of the outbreath
Do that for a while, while breathing naturally

Can you sense into the turning point between the in and out breath, and between out and in breath...

Congratulations! You have managed to focus on something neutral, something rather subtle.

Take now to open your eyes - while still keeping the attention on your breathing - can you look around and feel your body breathing?

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