Bringing the attention inside,
Inside the body,
Becoming aware of the touch of the body to the seat you're on,
Legs,
Feet,
Feeling all sensations of pressure,
Warmth,
Tingling,
Movements,
So leaving the realm of thoughts and imagination into the physical experience,
For the physical experience,
You're not judging or expecting,
Only feeling,
Observing whatever is here,
So also accepting that sometimes it may be unpleasant,
Body can be tight,
Tired,
Painful even,
Let it be so,
Whatever is here,
Just observing it,
Welcoming it,
Quietly perceiving whatever is here,
Embracing the experience of the moment,
Maybe allowing a certain kindness like you're softly smiling at the body,
Accepting it as it is,
Knowing yourself to be beyond it,
Make yourself very spacious,
The body is just an experience appearing in this spaciousness,
Also notice that whatever you feel in the body,
It's always changing,
The breath is moving,
Sensations are coming and going,
But you are here,
Watching them all,
Now open yourself also to whatever feelings are there,
Whatever mood,
So maybe some weariness,
Maybe there's peace,
Maybe there's restlessness,
Maybe you don't feel anything or you feel dull,
Just noticing it,
However subtle and pleasant or unpleasant,
Allowing these feelings and moods to be,
And sometimes when there is anything unpleasant like a restlessness or a fear or anything,
Then we try to live past it or to fight it or anything,
So now just let them be,
Any feelings,
Become aware first and then relax with it,
Aha,
I see it,
It can be here,
There's no need to be afraid of any feelings,
Now imagine it would be overwhelming,
Then of course you can always back off,
But see if you can just be with whatever feelings are here and again make yourself very spacious,
Welcoming whatever is here and also noticing how it may change as you observe them with an inner smile,
It can be happy,
Excitement,
Sadness,
Quietude,
But especially those that are unpleasant,
Take time to see it and be with it,
Just keep looking,
Observing,
Not fighting,
Allow it to be there,
But don't identify,
It is just a visitor and you are the silent witness of it,
Open yourself to whatever is passing,
When we're sitting quietly and sooner or later thoughts will come up,
Memories,
Worries,
Desires,
So we could investigate them,
Like if a longing comes up for something nice you want to do,
Observe it and understand it,
This desire is trying to help you,
To bring you some happiness,
So its intention is not bad,
But just keep looking at it,
Also the restlessness of it,
Sense of yearning,
Make yourself very spacious,
Don't get involved,
Just keep looking with a soft,
Softness,
Or it might be a fear or a worry or a sense of duty,
And also here we can see this fear is trying to protect me,
But it's creating tension,
So just keep looking at it,
Smiling at it,
And that's enough,
You don't have to remove it,
Just be here,
Resting in your own silence,
You might even purposely invite one of those,
You would call them demons,
The thing that makes you wary and trustless,
You could invite it to come now,
Your favorite worry,
Your favorite anxiety,
Your favorite desire,
Call it forth and then have a look at it,
Ah,
That's why worry is trying to help me,
To protect me,
But noticing also how it feels,
The tension,
The physical tension,
The tension in the mind,
And looking at it,
Shaking hands with it,
Hello,
I see you,
You can be here,
Make yourself wider,
More spacious than this,
You are just the observer,
It's okay,
Everything can be here,
Notice that whatever comes and whatever goes,
You are still here,
Simply observing,
So instead of being overwhelmed,
Fighting,
Or trying to suppress or ignore,
We can just allow and see,
Still resting in our own natural here-ness,
You are here,
Effortlessly,
If you carefully look,
You see that everything is coming and going,
But your here-ness will not be disturbed,
Rest in yourself and allow all the visitors to come and go.
