Our practice today is open-awareness,
We're gonna just observe the openness of our mind,
Not clinging to any thought that comes from the past,
From the future,
Not clinging to any sensation,
Just letting it be.
So we're gonna start by closing our eyes,
And next take three deep breaths,
Inhale deep and exhale,
Inhale deep and exhale,
Inhale deep one more time and exhale any tension in your body,
In your muscles.
And let's start now breathing naturally,
Letting your body regulate itself,
Letting your body breathe at its own rhythm,
Expand your attention and notice the sounds far away,
Then nearby,
Observe the body sensations,
It is warm,
Is there pressure,
Coolness,
Observe any body sensation,
Start by feeling the stillness of your body,
What does it feel to be calmed down,
To be seated,
Not trying to find any movement,
What does it feel to be in silence,
To observe the inner speech without the need to talk,
How does it feel to open our heart-mind to anything that comes and let it go away without trying to cling on it,
Observe the stillness,
The silence in your body,
In your speech,
Focus on your breath,
Your inhalation and exhalation without trying to manipulate,
Just observe your breath starting by noticing your belly button movement when you breathe in and your when you breathe out,
Notice the expansion in the inhalation and the contraction in your exhalation in the body,
Little by little observe the movement in your chest,
The expansion when you breathe in,
The contraction of your lungs in the exhalation,
Little by little,
Put your attention in your throat and just observe your inhalation and exhalation without trying to manipulate,
Just observe and slowly put your attention above your head and stay there and rest in openness,
Imagine above your head a vast sky,
Connect with that vast space,
There's no need to control anything,
Just witness and rest in that vast space.
In openness,
If any thought comes just let it pass like clouds in the sky,
Like waves in the sea,
If you get distracted just gently return to your breath and again feeling your belly,
Your chest and lastly the vast sky above your head stay there for a couple of minutes and just rest in that openness,
There's no thing to do,
Just rest in the present moment feel that space with openness,
Feel the vastness and the emptiness of the space and just rest if any thought comes just let it pass like clouds in the sky,
Like waves in the sea,
Just rest take a deep breath,
Inhale and exhale and gently return to your body wiggle your toes,
Stretch your body and when you feel ready,
Little by little,
Very very gentle,
Start to open your eyes bring that awareness to the rest of your day namaste
