Starting with a deep breath,
Become aware of your position,
Your posture,
Make sure you're sitting relaxed but upright,
Not slumped.
And as you are,
Become aware of the breathing.
Notice how the body is breathing at its own rhythm,
Expanding,
Contracting,
Expanding and sinking back.
So now,
While you're watching this,
Notice that a subtle image arises in the mind,
An image of the body breathing.
This is what the mind adds or creates.
In fact,
The real experience is just this movement in the body.
But it's a function of the mind to know what body part is felt and to picture it.
Now maybe also notice the sense of my body,
Me.
Is there a feeling like that?
I am here,
I am sitting,
I am breathing.
Just notice that,
If so.
And see if you can come closer to the direct feeling of breathing.
Whatever your experience,
Notice that it is changing.
Every moment a little different.
Same is true for the thoughts.
The thoughts are ever-changing.
They can be quiet for a while,
When you're just breathing.
And then maybe some memory will come up,
Some idea.
When this happens,
Notice if there's a sense of me,
I am thinking,
I find,
I want,
I hope,
My daily life.
And maybe you can see that this is not needed.
It's an add-on,
Something that the mind creates.
A story of a persona with their ups and downs,
A subtle image of me.
Just watch how this happens,
When it happens,
And then return with your awareness to the breathing.
And let there be moments that there's only that.
Only in and out.
No me,
No I.
No problems.
No desires.
Even if a feeling,
An emotion arises,
You can approach it like that.
Just notice a sense of restlessness,
Sadness,
Joy.
If you watch closely,
It's just a sensation arising.
But the mind will have a tendency to say,
I,
I'm sad,
Immediately.
I'm happy.
Maybe you can notice that.
But it's not needed.
This sense of I and my feelings again creates an image,
An idea of my story.
How I am doing.
What's wrong with me,
And so on.
Just return in this very moment.
Know that you are here all the time as a presence.
Rather than as a person.
You are here,
And there's no need for definitions.
Lifelines.
You are here now.
And within that,
There are different thoughts and feelings.
Maybe sounds,
Smells.
But they don't belong to anyone.
They just arise and go.
Arise and go.
Notice that you are always here.
Rest in your own silence.
And whenever this feeling of I and my story,
The persona,
Comes up,
You may also notice that it's a burden.
A burden.
This I wants to be entertained,
Helped,
Judged.
It wants to judge and be judged.
So can you come back to the simplicity of the moment?
Without an idea about yourself.
Only this in-breath,
This out-breath.
That belongs to no one.
Feel at peace when there is just this moment.
Just this experience.
Without anything added on.
But even if this happens and the mind starts to run and talk about me and my longings and belongings,
And you can just notice it.
See how it's mind created.
Drop it.
Come back to silence,
To just being.
There's nothing you need to solve,
To work out,
To understand.
Just rest in yourself.
Even if the face is contracted.
Even if you feel a little uptight or strange.
Let it be so.
Don't worry about it.
Don't take it personally.
It doesn't say anything about you,
Really.
You really is just this presence.
Now here.
Undisturbed.
And all is well.
Thank you.
