Welcome to this evening meditation.
Find a space where you feel you most likely won't be disturbed and take a sitting position that is comfortable and natural for you.
There's no need to take any special stance or special sitting position.
Simply sitting in a manner that supports your intention to remain alert and awake.
Begin by drawing the breath in and allowing the breath to fall away.
There is no need to force the breath in or push the breath out.
Simply allow the body to breathe naturally and simply observe.
Regardless of the situations of the day,
Any events that may have happened,
Things that you perceive as either good or bad,
Just for this time now we are simply going to sit and observe.
Focusing your conscious awareness on the breath and the breath alone.
If you notice your mind activity is a little frantic,
Is a little disturbed by the events of the day,
By rushing around,
By things that people may have said or done.
This is okay.
All of this activity will soon cease.
All we have to do is focus attention on the sensations of the breath as they come in and fall away.
Thoughts may arise,
Memories about the day's events.
We can simply note with some curiosity which thoughts the mind is trying to bring to your attention and simply observe these thoughts.
There's no need to get involved.
Your mind can process all of these events in its own time.
Just for this time now,
Don't get involved.
Nothing to fix,
Nothing to change,
Nothing to be done.
No action required.
Simply sitting and enjoying the present moment,
Enjoying your being.
Noticing the mind's tendency to judge and label the events of the day.
We are simply going to observe all memories and all thoughts like clouds passing in the sky.
These clouds come into the field of view and then float on by naturally.
Without our involvement,
Without our attachment,
Simply allow these thoughts to flow through.
Recognizing here that you are not the cloud,
You are the sky.
Remaining open,
Empty,
Spacious,
Untouched and clear.
If you find that your mind has wondered,
That you are struggling to remain present,
This is okay too.
This is what the mind does naturally.
Patiently,
With courage and confidence,
Return your attention back to the breath,
To the present moment.
There is no previous moment.
It has been and gone.
No returning to it now.
So too,
There is no next moment.
There is only now.
Using your breath as an anchor point to remain here,
To remain alert,
To remain awake in a place of peace,
A place of spaciousness and a place of clarity.
Simply observing.
Be like a mirror.
The mirror can hold the image of fire and not be burned.
The mirror can hold the image of knives and not be cut.
This too is like the events of the day,
The situations that have been and gone.
You have held these in your conscious awareness and now they are gone.
You remain untouched,
Unstained,
Remaining here,
Present in the now.
Nothing to be done.
Nothing to be said.
Nothing to be judged.
Nothing to be labeled.
Removing all attachments to the thoughts and the emotions of the day.
Allowing your mind to process these naturally without getting involved.
Returning attention always back to the breath,
Back to the present moment.
Noticing here that this present place is a very natural place.
Noticing what is already here,
Without opinion,
Without belief,
Without conditioning.
Simply observing what is truly here now.
Taking five final deeper breaths now and there's no need to rush or force the breaths in or out.
Simply allow the body to breathe.
Staying open,
Spacious and clear.
We can reopen our eyes and begin to bring ourselves out of this meditation.
Notice the mind may attempt to jump straight back in and get lost in its planning and worrying and rumination.
There is no need to get involved with any of this.
You can simply remain peaceful,
Serene,
Relaxed,
Able to sleep now without stress,
Worry or regret.
Namaste.
