Becoming aware of the body feeling your seat under you surrendering to gravity sitting firmly feeling the touching points of the body and the earth meanwhile the spine rising when you push up the crown of the head feel the lengthening of the spine widening the shoulders,
Bringing the shoulder blades together getting a sense of lightness and space in the upper body and then for a moment just experience this posture and the different sensations in the body that are there without any judgement of them,
Just noticing tensions,
Movements,
Warmth and coolness for example maybe you can also notice this sense of quiet and stillness the moment we sit in meditation and direct our attention inward there's a sense of quiet and space even when the body is moving,
When we're breathing there's a sense of stillness something's not moving,
Something is only watching,
Only present notice this as you are aware of the posture and the body only breathing,
Feeling the breath and feeling the body sensations arise they last a while and then they fade and the attention is moving for a while we feel the breath and we may feel attention somewhere or a thought may come up,
So also attention is moving in this space notice this even if attention is directed towards one point,
Try this and you will see that it is not completely constant,
It is stronger and less or it will move very small bits like a millimeter some notice this when we direct the attention to one point even that is not completely unchanging there are small changes there the experience changes and all this seems to happen in a greater space,
Space of awareness this space is wide and endless there's no clear boundaries of it and any experience will fit into it so when you sit now experiencing the body and the breathing also inherently be aware of the space and the stillness of the awareness and also notice the space is not changing the stillness is just the stillness these do not expand and shrink maybe your experience of it is not the same all the time but the space is always there,
We can anytime feel it and the sense of it even when the chest or the belly is moving as we breathe maybe you can get a sense of the stillness within this movement see if you can get a sense of stillness within any movement if there's a trembling or tingling and you feel the stillness within it don't think about it too much and don't worry about it just be with the body and notice what it's like if we don't react,
We don't judge,
We don't resist we become aware of awareness itself this space in which experience comes up and fades away so now if you notice reactions coming up or thoughts coming up distracting thoughts or thoughts about the meditation and notice that and notice the space and the silence behind the thoughts a thought may come up and take up all our attention for a moment but also the thought will fade,
Even a train of thoughts,
It will fade so can you be aware of the space in which the thought has arisen?
Can you be aware of the silence behind the thought?
And notice the space in which the thought has arisen?
However restless thoughts may be or however loud or however many there's something that is experiencing them something receiving them,
Watching them it's awareness,
So be aware of this quiet in which the thoughts arise,
To which they arise you don't have to fight with your thoughts try to suppress them or stop them simply become aware of the silence and the space in which they have arisen be more interested in the silence behind the thoughts,
Under the thoughts,
In the thoughts you don't have to fight with your thoughts,
Under the thoughts,
In the thoughts This silence in this space is who you truly are,
Is your essence.
It is always there,
The quiet presence that receives everything without any comment,
Just presence.
A quiet witness without any form,
Any opinions,
Any analysis,
Just present receiving.
Deep silence and space.
Deep silence.
Even when we are not consciously aware of it,
More obsessed for a moment with a thought or a feeling,
Even then it is just there.
It's only a matter of connecting with it again to find that peace that is always in us,
That is who we truly are.
Deep silence.
Deep silence.
Deep silence.
Deep silence.
