Settle in to the posture you have chosen and bring your attention to your breath.
Just notice how your body breathes.
Just notice the expansion and contraction as you inhale and exhale.
Notice the parts of you that are touching whatever is beneath you.
Notice any areas of tension or constriction.
And also notice where there is space.
Begin to expand your attention to your entire mind and body and know your experience as it is.
Right now,
It's just like this.
And when you become aware of any of the sensations,
Restlessness,
Sleepiness,
Craving,
Aversion or doubt,
Simply pay direct attention to the truth of these experiences.
When they arise,
Simply ask yourself,
What does it feel like in my body?
Where do I physically experience restlessness,
Sleepiness,
Aversion or craving?
Is that experience constant or is it constantly changing?
When doubt arises,
Name it.
Investigate what doubt feels like in your body.
You may ask yourself if mindfulness is present.
Is your mind concentrated?
Is the possibility of investigation present?
How does your energy feel in this moment?
Are you awake and present?
Do you feel energized or lethargic?
Is there any joy present?
How do you experience the joy?
What kind of sensations are associated with joy?
What kind of thoughts arise in the mind when joy is present?
Are you attached to these thoughts and feelings or do you allow them to rise and pass?
Do you feel a sense of harmony with your mind and your body?
Are you at ease?
Do you feel balanced?
See if you can feel into this sense of harmony,
Relaxing around it,
Into it.
Let it be present and observe.
Investigate and contemplate the truth of each moment as it manifests in your body and your mind.
Remember to keep a sense of friendliness with your investigation,
Meeting each experience with acceptance and curiosity.
Right now,
It's just like this.
Whatever emotion is present,
Simply name it and note where in your body it feels the strongest.
With mindful awareness,
We can welcome all the emotions,
Sensations,
And truth of our experience.
With mindful awareness,
We can create space between the stimulus and the response.
With a mindful awareness,
We can wait for a sense of peace and clarity.
All that arises,
Passes.
There is nothing worth clinging to.
Let it all come.
Let it all go.
And now bringing your attention back to your breath,
Noticing how your body breathes.
Notice the expansion and contraction as you inhale and exhale.
Notice the parts of you that are touching whatever is beneath you and notice where there is space.
