Simply landing in the body,
Maybe with a deep breath.
Noticing the pose of the body,
How it's resting on the seat.
Noticing the space of the body in which sensations appear.
Warmth.
Cool.
A little tension.
Another touch of clothing to your skin.
Just noticing these.
Whatever occurs.
The movement of breathing.
But whatever you notice in the body,
Also notice this space.
Actually the space of awareness in which the body is perceived.
The awareness is in the body and simultaneously we could say the body appears in awareness.
Notice this.
When you close your eyes and start to feel,
It's like there is a space in which the bodily experience appears.
Start to notice this space.
Even when there's thoughts,
Thoughts will appear.
A memory,
An idea,
An image.
Any thought appears in this space.
So be aware of this space that is unchanging.
Notice also the silence of this space.
So rather than being sucked into a thought or into a sensation,
Open up to the space that surrounds it.
It's not a literal space of course,
So many square meters,
But rather a space of awareness.
A space of yourself in which it all appears naturally,
Effortlessly.
When you notice the movement of the breathing in the body,
Any movement or the movement of thought,
Notice that this movement appears in a stillness.
Open yourself to this sense of stillness or background of stillness.
Things are moving and changing,
Our experience is always changing,
Yet there's something that is not moving.
It just is.
Maybe you have an intuition of that.
It is not so literal,
But this sense of stillness,
Just being here.
Often we're not so aware of it,
We're more involved with the things that are moving,
Like our thoughts and the sounds.
But now we pay attention to this which is still,
Which just is.
Resting in that.
We might also call it silence.
Listen to the silence.
Even if there are many thoughts,
Like birds chirping,
Singing,
Like traffic maybe,
Or any other thoughts and sounds,
The background is silence.
Thoughts you could also see as a kind of sound,
Inner sound,
But the background to thoughts is the silence.
Notice this.
The silence in and behind all thoughts and sounds.
Don't start to think about these things.
Just watch.
Notice.
To notice the silence,
We have to become silent ourselves.
These three,
Space,
Stillness,
And silence,
They're not different.
They're different aspects of the same.
They're aspects of being.
Pure awareness.
We're used to look for problems and good ideas and solutions and plans and so on.
But now rather open to that space that surrounds all ideas,
That is already here.
The peaceful silence that is already here,
Underneath all experience.
It only takes a little shift of attention to notice these.
The space.
The silence.
The stillness.
Here there is no problem.
It just is.
Quiet.
Spacious.
And calm.
Return your attention here whenever things feel dense and overwhelming or stuck.
Because notice the silence,
The peace that is already here.
It is actually yourself.
Your being.
Notice and be that.
