Begin settling into the present moment by simply slowing everything down.
See if it's possible to notice the sensations of breathing and just gently deepen the breath and gently see if the breath is willing to just slow.
Notice the sensations of the body and see if the body is willing to relax,
Release some tension.
Become fully aware of everything in the present moment,
But only the present moment.
Do not allow yourself any thoughts of future or past.
These things are imaginary,
So do not create any imagination about the future or the past.
Just remain with what is already here.
Have a sense of inclusion.
Everything that you are aware of in the present moment is the present moment,
So allow it to be here.
Bring it close.
Say yes to everything that you are aware of.
Nothing needs to be pushed away or resisted in the external world or internal world,
All is well.
Allow yourself to become very neutral about everything that you are perceiving.
As though you have no real preferences at this time.
Be fully impartial.
The only task is to simply be the observer of experience without taking any notes,
Without trying to analyze anything.
Just be the awareness,
As though you were in the audience watching everything take place.
Allow yourself to even witness your current state of mind with complete neutrality.
Be curious and interested,
But do not analyze your state of mind.
Just see,
Observe what is already there without trying to change anything in the mind.
Open your awareness to your current emotional state.
Is it possible to simply be aware of the emotions that are present without any judgment,
Without trying to decide if they're right or wrong,
Whether they should be here or shouldn't be here.
And just for this time,
What if there was no such thing as good or bad emotions?
Just notice the color of the current emotional state and just be the witness.
The impartial,
Neutral audience.
Bring this same neutral,
Accepting,
Open and non-analytical awareness to the body.
Just a sense of observing the sensations.
What is the experience of bodily sensation?
If we were to place no labels or opinions on it,
As though this were the very first time you've experienced being a body,
Be fully allowing,
Be fully accepting.
Everything that is here is already here.
It doesn't need to change.
It doesn't need to be fixed or altered.
Just allow everything to be as it already is.
And take no notes.
Form no new memories.
Do not create any analysis.
Just observe the reality,
The body,
The emotions,
The mind.
It's all here and all is well.
And extend your awareness to the external world also.
And realize that your sense perceptions are all fully neutral.
It is the mind that adds words,
Opinions,
Judgments,
Mental images,
And labels to everything that is received by the senses.
But the senses themselves don't actually do any of this.
They just are.
Just be the pure consciousness that is aware of the senses,
But add no mind activity to anything the senses receive.
Just let them be as though this were the very first time you heard anything,
Saw anything,
Smelled anything,
Tasted anything.
The very first time you sensed the temperature in the room.
What if there were no descriptive words?
This was simply the very first time you encountered the senses and chose to remain fully neutral.
Let the mind fall silent.
There is simply no need to form a judgment about the external world.
Just let it be as it already is.
Allow all of the elements of your current experience the external world and the internal world,
And just let these merge.
Draw no distinction.
Create no separation.
Just let everything come together and be a shifting,
Ever-changing,
Ever-transforming collage.
And leave it all well alone.
Do not change anything.
Just be the awareness.
Let all experience unfold in its natural,
Automatic way,
According to its own rhythm,
Its own natural law.
And just notice that it's possible to remain fully uninvolved.
And realize this consciousness is the space in which all experience arises.
And the consciousness itself does not suffer from any experience.
It is simply aware of experience and doesn't mind anything.
Consciousness does not resist any element of experience,
Even the experiences we ordinarily consider painful or uncomfortable.
Consciousness simply silently observes and just be this silent audience.
Consciousness does not avoid or try to run away from anything.
It is simply the open,
Welcoming space in which all experience is free.
So simply remain as this consciousness,
This pure,
Accepting awareness,
And you will know freedom.
Thank you for doing this meditation with me today.
Take care,
Be well,
And stay present.
