Welcome to this time of being present to what is,
What is here and now.
You present to what is comfortable seated or lying down,
Spine straight.
Just notice your breath in your body.
Notice breath,
Breathing,
A form and then awareness that there's a space in which you can watch this form and this breath happening.
Soften the palms of your hands and the soles of your feet.
Notice any sensations in the body that are calling you and notice thought as it comes in and out and notice that there is something that is aware that there is thought and that there is sensation.
And then there is an awareness watching.
And if it's helpful,
Sense this awareness behind you just slightly.
So you might touch in deeply to this watching this awareness,
Watching what's arising in this body mind system.
Keep following breath and sensation and thought.
And the music is training the brain to be more in rest.
And even though that is happening and there is an awareness that is watching all of this happening,
Still the mind is busy and sensations in the body are arising,
All of it seeming to demand our attention and to call for more thinking,
More feeling and more sensing.
And so it is that this awareness just sits and watches and you noticing all of that,
You noticing that there is a way to just sit and watch it all unfold.
And as you watch it all unfold,
Begin to open up,
Begin to open up to the reality that you are not the thoughts,
The sensations,
The feelings.
There is something else available,
Something that is watching it all.
That is the truth of who you really are.
This self identified as thoughts coming and going and sensations coming and going is not the truth.
Rest for a moment in the awareness that's watching everything.
Come into truth,
Sanity,
Energy coming and going,
And the awareness of it all coming and going.
Open your eyes and add that sense to all of this.
Gently look around and notice there's still something aware of all the comings and goings.
