Welcome.
Find a comfortable posture.
Whether sitting in a chair,
Sitting on the floor.
Or lying down.
Allow your body to settle into a position that feels both relaxed and alert.
You may close your eyes.
Or keep them slightly open.
With a soft,
Unfocused gaze.
Take a few deep cleansing breaths.
And allow yourself to arrive fully.
In this present moment.
Bring your awareness to your body.
Notice any sensations that are present.
Perhaps there is tension somewhere.
Or perhaps there is a feeling of ease,
Warmth.
Or softness.
Whatever you find,
Simply observe it.
There is no need to change anything.
There is no need to label your experience as good or bad.
Right or wrong.
Simply notice what is true in this moment.
Now,
Take a moment to observe the state of your mind.
Notice any thoughts that may be present.
Planning.
Remembering.
Worrying?
Allow them to be exactly as they are.
Notice too,
Any emotions that may be present in this moment.
Again,
There is nothing to fix.
Nothing to push away.
And nothing to hold on to.
Just observe.
Now,
Allow your awareness to widen.
Open your attention to include all sensations.
Both internal and external.
Imagine your awareness as a lantern.
Casting light equally in every direction.
Moment by moment,
Rest in a state of open presence,
Receiving whatever arises.
There is nothing you need to do except observe.
Allow experience to unfold naturally.
When a thought appears,
Simply notice it.
Watch it arise and then dissolve.
Like a cloud drifting across an open sky.
Notice sounds coming from nearby or far away.
Notice sense.
That appear and fade.
Notice physical sensations moving through the body.
Witness it all with a gentle,
Spacious awareness.
Without becoming entangled in any particular experience.
Imagine yourself as a great satellite dish.
Open and receptive to everything that arrives.
Nothing is rejected.
Nothing is grasped.
Everything is welcomed.
And everything is allowed to pass on.
Rest in the river of awareness.
Thoughts arise.
Sounds arise.
Sensations arise.
And then they pass away.
This is the nature of all experience.
If you find yourself caught in a stream of thinking and suddenly realize you have been carried away Simply notice that it has happened.
There is no need for criticism or frustration.
Gently release the thought and return to open awareness.
A sound appears.
A sensation arises.
A thought drifts through.
And still,
Awareness remains.
Open.
Study.
Present.
Simply rest in this natural awareness.
Allowing everything to come and go.
In its own time.
Nothing to do.
Nothing to achieve.
Just this moment,
Exactly as it is.
And now,
As we come to the end of our practice,
Begin to gently reconnect with your surroundings.
Notice the sensations of the body once again.
Notice the quality of your mind.
Notice how you are feeling physically.
Mentally.
And emotionally.
When you are ready,
Allow your eyes to open.
Move your fingers and toes.
Stretch or shift your body in whatever way feels natural.
Take your time returning.
Thank you for your practice today.
May it serve you well.
