Welcome to a mindful choiceless awareness meditation.
Starting by finding a posture that's right for your body now that may be lying or in a seated position.
Settling now into a position that provides wakeful ease allowing the eyes to gently close or in focusing your gaze coming into stillness releasing doing and coming into being sensing the breath coming in and out of the body seeing where in your body you feel the breath the most maybe this is in the gentle rise and fall of the chest maybe the expansion and contraction of the belly or a coolness or warmth at the nostrils or throat or somewhere else wherever you feel the breath the most in the body placing your attention there and being witness to the breath with a sense of curiosity what does your breath feel like now and now and if the mind has wandered as minds often do just noticing that the mind has wandered and gently bringing it back to your breath in this moment now opening up the awareness to include the entire body feeling into the body and maybe scanning the body the feet,
Legs,
Torso,
Hands arms,
Shoulders,
Neck and head or perhaps there's an area of the body that's most calling you now sensing into the body and receiving whatever is here noticing if any judgment or narrative arises being present and gently bringing the attention back to the sensations in the body and if it's difficult to find sensation in your body now seeing if you're able to be with that as well just like listening as if to silence this is true for you maybe feeling into the areas of contact with the surface that you're resting upon maybe there's a sense of pressure or heat a sensation here of being held now moving from this felt sense of the body shifting attention to thoughts and as you move into watching your thoughts now maybe noticing they scatter or are difficult to find if that's true for you that's okay resting here watching your thoughts just waiting and if your thoughts are not what you think they are or heavy or abundant being with that as well maybe imagining each thought as if a leaf on a stream becoming visible floating by and eventually receding if at any time this focus on thoughts is too much feel free to gently return to the breath rejoining whenever you feel ready as your thoughts present here maybe an image of a train is fitting imagining these thoughts passing by as if a train on tracks maybe rapid maybe slow recognizing you are not of it no need to jump on the thought train just noticing these thoughts going by and shifting awareness now from focus on the thoughts to focus on emotions maybe the emotions have a physical sensation in the body sometimes located at heart center in the chest maybe some other location for you just tuning in the attention to what emotions are here and if these emotions are heavy or something in between no need to seek to understand where they come from or push or pull to change them just being present with what is and if the attention wanders here maybe using a very light thank you not now and coming back to focus on emotion allowing the emotions that are present to unfold and if here experiencing an emotion is challenging or nothing is showing up that too is okay seeing if you're able to stay right here right now with your emotion i invite you now into choiceless awareness allowing your awareness to be present wherever it needs to be maybe your awareness is focused on breath body thoughts or emotion allowing the awareness to move where it needs to be and if at any time this choiceless awareness is overwhelming see if it's right for you to return to focus on the breath then allow for choiceless awareness as you feel ready i'll go silent here sensing in where is the mind now noticing allowing this choiceless awareness to be your guide in this present moment as you explore choiceless awareness i will go silent sensing in to where your awareness is now and gently placing the awareness on the breath if it isn't there already the rise and fall of the breath and in these last few breaths of meditation i invite you at the sound of the bell to open your eyes before moving your body in this way taking this meditation into your own awareness into your daily life and now the sound of the bell
