Take a moment to settle in.
Let the body find a comfortable position.
Notice the breath arriving,
No need to change it,
Just feel how it moves on its own.
Let the breath be the anchor.
Now gently notice,
There is a sense of me here,
A story.
A collection of traits,
Memories,
Roles,
Preferences,
Breathing,
Softening your jaw,
Letting your shoulders drop.
You don't need to list all the things of you,
Just feel the sense of identity and notice something subtle.
This identity is being noticed,
Thoughts about who you are may appear,
Images,
Past moments,
Ideas of who you've been or who you should be,
Breathing,
Slower,
But those ideas float through awareness like clouds,
You don't have to push them away,
You don't have to believe them either.
Now ask quietly,
Without trying to answer,
What is aware of this identity?
Let the question hang in the air and notice the breath again,
Especially the exhale,
How it releases without effort,
With each exhale allow a softening,
Not of the identity,
But of the grip on it.
See if you can feel this clearly,
The identity is made of thoughts.
Thoughts are appearing in awareness,
They are not awareness itself,
Nothing is wrong with the identity,
It was built to help you navigate the world,
But right now you're simply seeing it.
Rest here for a few breaths,
Notice how awareness doesn't need a story to be present,
Doesn't need to improve,
Doesn't need to become someone else,
It's already here,
Quiet,
Open,
Unbothered.
Let the next inhale come naturally,
And let the next exhale carry a sense of ease,
And when you're ready,
Gently return,
Bringing this noticing with you,
Nothing changed,
Something is seen.
