So,
Become aware of your body.
Take a deep breath first.
Notice how the body is touching the seat,
Resting there.
And lingering with your attention through the body.
And noticing the various sensations.
There may be some tension,
Some warmth.
Or anything.
Just observe it.
Without judging or expecting.
So notice also the changefulness.
You might focus in on one or.
.
.
Of those sensations.
Just focus closely.
And notice it has no substance.
It is ever-changing,
Inconstant.
And same with the attention itself.
It is always moving.
So you take some time to observe the experience of the body,
Moment by moment.
Now it may become clear that the body is in fact an experience that can be observed.
And that is changing.
Now meanwhile,
The mind does is also create an image of the body.
Notice this.
Maybe some image of the back,
Of your knee,
Your shoulder.
But if you look at that,
The image is not very precise,
Not very clear.
And also changeful.
Notice this.
So this image of the body is not the body itself.
It is just a created image in the mind.
And that can also be observed.
This is the experience.
Images of the body,
Sensations in the body,
But ever-changing and graspable.
And you are observing all of it.
Receiving it.
But it is not you.
Because you are here.
Is there any moment that you are not here?
All the time you are here while the body is experienced.
So you are not the body.
You are beyond it.
What the body is,
Is not clear.
It is just a collection of experiences,
Ideas,
Images,
Feelings.
But what is certain is that you are here.
Your presence is very clear.
The sense of presence,
Knowing that you are.
Whether the experience is clear,
The experiences of the body are clear or unclear,
Whether the thoughts are clear or unclear.
Still you are certain,
I am here.
I am.
Everything that comes and goes,
Everything that you experience,
It is just a visitor.
It cannot stay.
Can you see that the body is like a visitor to the limitless space of your awareness?
But even space may create an image.
Even space can be perceived.
You are beyond that.
So same with the thoughts then.
Notice any thoughts.
Are there any thoughts happening?
Quite often when we look directly to the thoughts they become very quiet.
But even to see thought and no thought.
Quiet in the thoughts.
This is what we perceive.
So it cannot be who you are because you are here with or without thoughts.
Notice this.
Notice your presence that is unconditional.
And you don't notice it as an object because you can't see it,
Your own presence,
But it is only natural to just know that you are.
Be with this.
Be this.
So thought may come and take up all your attention and you may forget about your being,
Your presence,
Because totally involved in the thought.
But this is also temporary.
It will pass.
And you are still here.
You are not your thoughts.
You are not even the identification with the thoughts when that happens.
So let the thoughts come and go.
Let the body be here.
Let the feelings come and go.
Even the emotions that are felt in the body,
Let them come and go.
Know that you are beyond it.
You are not it.
You are not depending on any of it.
The mind may tell you,
But I want to feel good and I want this to happen and not that to happen.
And I want to be happy.
But you're not depending on any specific state.
Your happiness is beyond it.
You are naturally happy because you are free.
Just be one with your being.
That is of itself peaceful,
Joyous.
But don't get obsessed with wanting to feel joy or peace because then you'll disturb the mind again.
So don't,
No need for that.
Know it is here.
So you might remind yourself when feelings arise.
I am not the body.
I am beyond the body.
I am not these feelings.
They come and go.
Same with the thoughts.
Thoughts come,
Maybe even strong thoughts.
Remind yourself.
I am not these thoughts.
I am not these feelings.
Notice the sense of peace,
A sense of space,
Spaciousness.
A freedom.
Knowing that you are not the body,
Not the mind.
You are timelessly here.
And free.
Beyond shape.
Beyond time.
Quiet.
And at peace.
And at peace.
And at peace.
