So let's start with a deep breath,
And slow,
And maybe one or two more,
Just to bring you into the body,
And resting on your seat,
Opening up to what's to be sensed in the body,
And feel that space and sensations of touch,
Temperature,
Movement,
Pressure,
And so on,
Just sensations that are showing themselves,
And coming and going,
So it could be like you're sitting along the roadside,
Just watching whatever experiences are passing,
Just be aware of that changefulness,
Also feeling the breath as a movement,
Ever-changing movement in the body,
There's nothing you need to do or to know,
You're just here,
You're effortlessly here,
And the experiences are effortlessly passing,
Do not be overly interested in what it is exactly that you feel,
Do not react to it,
Liking or disliking,
You're only sitting,
Quietly sitting alongside the road of experience,
And it's not just the body of course,
The sounds are passing,
Just entering your field of experience,
Changing,
Disappearing,
Same with thoughts,
A thought arises,
Plays for a while,
Changes,
Becomes another thought,
Or becomes the silence,
Notice this,
Do not react,
Do not resist,
Or hold on to,
Any experience,
Any thought,
You are just here,
The only thing,
The only factor that doesn't change,
Are you,
Yourself,
As that which is experiencing,
Which is here,
All the time,
To which all those sounds,
And feelings,
And thoughts,
Are appearing,
Know this,
Know you are here,
And changing,
This takes no effort,
And trying not to be here,
It's impossible,
A rest in this being,
You are here to see thoughts come and go,
See the silence come and go,
You're not the thoughts,
Because you are watching them,
They pass through you,
Same with the sounds,
You're not the hearing,
The hearing happens,
Or doesn't happen,
Sounds pass,
But you're here,
They move through you,
And so are the physical sensations,
The body is an ever-changing experience,
It manifests as warmth,
Pressure,
Also an image in the mind of the body,
That is changing,
And this image,
These feelings,
They move through you,
So you're not the body,
You're that to which,
Or in which the body appears,
Temporarily,
Like this,
Or like that,
But you're here,
You need no effort,
You need not think to be here,
This is a timeless given,
Rest in this,
Just be here,
Don't give so much importance to what the thoughts are saying,
Or how the body is feeling,
You don't depend on it at all,
You are here already,
Of course we will temporarily be drawn into a thought,
Or a stream of thought,
But also we will wake up from it,
And still you're here,
You have always been,
The thought cannot maintain itself,
It will change into something else,
Just like the thoughts are changing,
And the sounds are changing,
And all feelings are changing,
Any experience has to pass,
So this is peace,
To know your timeless nature,
To be your timeless nature,
Just be quiet,
Just be.
