So drawing the attention within,
Bringing awareness to the internal stimulus on the body,
Points of contact,
Breath,
Choosing a place where you can return again and again as awareness drifts into fantasy or memory,
Planning,
Ideas,
Maybe the soles of the feet,
Maybe the belly,
Or the breath moving in the nostrils,
The throat,
Wherever you can comfortably sense the present moment in the body,
Staying with these sensations for a whole breath as best we can,
Inviting a bright,
Curious and gentle mind to this moment,
Noticing when thoughts or sounds seem to draw the attention away from this moment,
Gently returning just to this,
Whatever anchor you've chosen to return to in this moment,
Inviting some curiosity,
Some brightness to the mind,
What is the nature of this sensation in this moment?
I'm curious,
Is it fixed,
Is it changing?
If you find changing sensations moment by moment,
Seeing if we can stay present,
Tracking the intimate,
Minute detail of each moment,
Seeing if we can give up any images or imaginings of this moment or this sensation,
Just experience the tactile sensations of the moment as they change,
Letting go of ideas and imagination of us and the present,
Tuning in to the actual present.
We become ever more the present.
Right now,
The present is observing the present,
Supported by the present.
Please feel free to ignore what I'm saying and attend to this moment.
If you begin to feel disassociated or distressed,
You're welcome to cease and stand,
Walk around or return to this practice of the present moment.
If we're aware of striving or tension,
Maybe inviting or letting go,
There's no effort needed to be present,
We're already here,
Simply noticing moment by moment.
If any dullness comes into the practice,
Maybe inviting some curiosity,
What is this right now?
Maybe inviting the curiosity of who is it,
What is it that observes the present moment?
Returning to this moment,
This inquiry.
As we come to the close of this practice,
Maybe inviting the natural wellspring of the heart to open and embrace this moment,
All the beings it's shared with.
Sensing into our gratitude for this practice,
Our friends and teachers,
Our community in the widest possible sense.
Everything that supports this practice of liberation,
All beings near or far,
Those we see and those we don't.
Those who are well and those who are unwell.
May they all find freedom.
