Welcome to this practice,
Choiceless or open awareness meditation.
We'll be sitting and simply being here with everything that arises in this moment.
We will use our sense doors such as sound,
Body,
Smell,
Sight,
Taste and mind to cultivate a sense of presence,
Relaxation and spacious awareness.
Finding a comfortable posture,
Sitting with a straight spine,
Shoulders relaxed,
Body at ease.
You can also lie down or stand if you prefer.
You can close your eyes or lower your gaze to minimize distractions as we begin.
And slowly dropping into the sensations of the breath in the body.
Becoming aware of each incoming breath and each outgoing breath as well as the pauses in between.
Treating each incoming breath as a new beginning and each outgoing breath as a complete surrender.
Letting go.
Taking a few moments simply being with our breath.
And slowly dropping into a state of spacious awareness.
A helpful way to begin this practice is to start with one sensation and expanding gradually to other sensations.
A good starting point is the sensations of the breath in the body.
Simply noticing the rise and the fall of your abdomen,
Expansion and contraction of your chest.
Embracing each moment fresh and new.
Not trying to get anywhere or do anything.
Simply resting in this moment and letting the awareness carry you.
No effort is required from your end.
Now opening our awareness to the sounds you can hear while still noticing the cycle of the breath.
What sounds can you hear right now?
Simply being present with whatever is arising in this moment without judgment,
Preference,
Aversion or clinging to the experience.
Noticing if your mind prefers certain types of sounds and wants to eliminate others.
Simply hearing.
If your mind wanders off during this meditation,
Simply noticing the thoughts as they come and go and bringing your awareness back to the senses as you rest in this space of consciousness.
Gradually expanding the field of awareness to the body.
Noticing how your body feels.
Becoming aware of the physical sensations in your body.
At the same time still aware of the sounds and breath.
Noticing any physical sensations in your body.
And see if you can find a place of well-being and rest there for a moment.
As we sit here with the full awareness of sounds,
Breath,
Body,
Gently bringing the senses of smell,
Taste and the sight even if your eyes may be closed.
Can you notice the light coming through your eyelids?
Are there any distinct smells or any tastes in your mouth?
Simply resting in the fullness of this human experience of being alive in this moment.
Resting in open spacious awareness.
Simply being here.
Now taking a deep breath and gently bringing our attention into our body's sitting here.
Moving the hands,
Moving your feet,
Bringing some gentle movement into the body.
Noticing how you're feeling right now.
Bringing a sense of gratitude for this rich experience of being a human and also thanking yourself for taking the time to self-care and being present.
Bringing the qualities of spacious awareness,
Presence and relaxation into your daily life.
