Find a comfortable way of sitting with your eyes open or closed.
Just let yourself arrive here with whatever you're bringing with you from your day so far.
Really noticing and honoring that.
Nothing to change or push away.
And we'll start by seeing what it's like to shift your attention like a flashlight of the mind.
Start to pay attention to how your body is making contact with the surface you're sitting on,
Maybe the chair or the feeling of your feet on the floor.
Just noticing the effects of gravity.
Now shift that flashlight of attention to the breath.
Just noticing your breath happening by itself,
Like you're being breathed.
And now shifting to check in with any subtle movements or sensations within the body.
Maybe feelings of constriction or tightness or spaciousness,
Pressure,
Whatever's here.
Just noticing.
And now shifting your attention to your surroundings.
Just noticing what you see in the room around you or if your eyes are closed.
Noticing how light is received from behind the eyelids.
And noticing any sounds.
Now shift to notice where you're paying attention from.
Does that flashlight of attention have a location?
Maybe somewhere in the center of the head or behind the eyes.
And now make another shift to notice that focusing location,
That thinking part of you.
So there's an observer here that can notice the thinking part.
And then ask yourself who or what is aware of both the thinking part and the observer.
And without going back to the thinking part or the observer,
Just stay home in this awareness that is naturally alert and peaceful.
Just getting curious,
What's this like?
Feeling into the qualities that are here naturally,
Maybe sense of peace,
Stillness,
Aliveness.
And see if you can let this awareness sense itself through your perceptions.
There's no need for a thinker or any effort.
Being with this stillness and aliveness in your body,
Allowing any sounds to simply be received.
And anything you can see can be received softly without effort.
And if emotional sensations or energetic patterns arise,
See if you can feel them almost like waves within this ocean of awareness,
Coming up to say hello,
Wanting to be seen and felt.
So just receiving these,
Welcoming them without effort,
Allowing them to recede back naturally,
Quietly falling back into the ocean.
And just allowing mental sensations,
Inner audio or images,
To be experienced like any other sensation.
From this spacious field of awareness,
Just part of nature,
Like birds chirping or rain softly falling.
No need for a thinker or observer to understand or analyze.
Letting awareness now open beyond all these sensations,
Hearing,
Seeing,
Sensing,
Feeling,
Thinking.
So that awareness mixes with the space in the room.
Just resting as this spacious awareness within and all around you,
Pervasive,
Timeless,
Alert,
Clear.
Allowing awareness to simply receive all that arises.
Just staying home here,
As this self-knowing awareness that is open,
Welcoming,
And effortless.
Resting in the simplicity and naturalness of being here,
Clear and at ease,
Like arriving home at the end of a long day.
