Become aware of the body in its seated position experience the space of the body the sensations of warmth,
Pressure,
Cool all the various sensations without judging or expecting,
Only observing also noticing that they're constantly changing you may feel the hands and then that sensation changes or the attention drifts and something else is felt it's like you're standing at the side of a river and so many things are passing,
Drifting in the water floating by but you are just here all the time sounds passing thoughts passing,
Images feelings feelings meanwhile you're always here which means your awareness is always here even noticing silence,
Confusion,
Distractedness but still you are here,
Whatever the experience everything occurs in the awareness in you,
As awareness so there's nothing that can knock you off as awareness you are beyond threat and time and place you're just here check this if a sound is heard,
It means the sound waves are entering the ear but what is it that receives the sound?
It is you,
As the consciousness if a smell is smelled,
The particles are in the air and received by the nose but what is it that perceives smell or scent?
Same with all the senses,
If a sensation occurs in the body,
A movement or a touch then what is it that perceives that?
Know yourself to be just the awareness,
Whatever passes just be very quiet,
Don't think anything at all for a moment no plans,
No memories,
No self-image and notice what is here what will always remain is your presence,
Conscious presence,
I am here,
I am there's no real word for it,
It's just being acknowledge this this awareness is free,
Is there a problem here?
Is there anything in the way?
Anything missing?
And just are,
Perfectly in harmony and at ease know yourself to be always at peace and forever free there's an automatic learned response when we feel feelings or have thoughts and we think that's me,
I think,
I feel but even that is just a thought and in any way you are here,
Untouched relax into this pure being words may come,
Feelings may come but don't pay much attention or any attention just be and be is not a verb,
It's not a doing,
It is so natural here you are the breath is moving in and out but before in and before out you are here you are there's nothing to do,
Nothing to achieve just don't identify with whatever is passing through your mind and body don't identify with the mind or the body let them be but know yourself to be the pure presence and rest in that as that
