Begin by simply settling the body and mind.
Into the present moment.
Simply notice.
Everything that is present.
And allow yourself to simply be.
The gentle awareness.
Of the entirety of experience within the present.
Simply observe.
If the body is tense.
Uncomfortable.
Restless.
Just notice this.
There's no need to be frustrated we don't feel comfortable or at peace in the present just be very aware of this unrest And just gently.
Breathe into the body.
We're not trying to force the body to relax Instead it's a letting go.
A release of tension.
If the mind is busy.
Chaotic,
Noisy.
Don't be frustrated by this either.
Simply notice that energy,
The turmoil of the mind.
If we're frustrated.
That's a form of getting involved.
In the mind and it makes things worse.
So instead,
Just let go.
Just let go.
You can regard the mind.
To be like.
External sound.
As though the chatter of the mind is like a distant radio playing.
It's there,
But we can choose to ignore it.
So choose to ignore it.
Allow yourself to be aware.
Of all elements of your experience.
Everything you perceive through the senses in the external world.
And everything you are aware of in the body and mind,
In the internal world.
Allow yourself to be aware of these things.
But don't be so involved.
In these things just for this time.
Give yourself a little distance,
A little breathing space.
From the noise of the world.
And be patient with this.
Be gracious with this.
So gradual disengage.
From the mind from the body from the world.
Let go let go let go And as you become less and less interested in the experience of the body,
The mind and the world.
Become more interested.
In the consciousness the awareness that is observing.
All of this experience What is this awareness?
All experience is taking place within consciousness.
And ordinarily we're very interested in the experience.
But how curious it is to simply inquire,
What is this consciousness?
Now,
Don't go searching for consciousness with the mind.
We're letting the mind go.
This is not something we'll.
.
.
Figure out.
Cognitively.
There's no need to think about anything.
Instead,
No.
This consciousness with your experience.
You can rest.
As this.
Open,
Empty.
Space.
Still aware.
Of the body,
The mind and the world,
But now.
.
.
From a very zoomed out position.
Step away from everything.
Just for this time.
Observe from a very neutral place.
Be like.
An audience member.
Witnessing a play on stage.
Just gradually becoming less and less interested in the play that's on the stage.
The stories.
Characters.
The narrative.
The noise.
Color.
And this audience member just gently.
.
.
Disengages,
Pays less and less attention.
Just comes to rest.
It's very neutral,
Peaceful.
Awareness of being.
And notice.
The properties of this consciousness.
Consciousness is aware of the chaos,
The turmoil,
The confusion of the body,
The mind and the world.
But consciousness itself is not disturbed.
Not subject to the same conditions.
And you can simply be this consciousness.
Just rest as this consciousness.
And all is well.
Once discovered.
This piece.
Is undisturbable.
The play on the stage never comes into the audience.
It stays on the stage.
So just witness.
Detached,
Peaceful.
Just knowing.
That you always have the option to pull attention away.
From any experience.
And abide.
Rest.
As this pure conscious awareness.
In a moment we will be leaving the formal aspect of this meditation.
But you may wish to remain a while longer just in silence.
And just really Amazing.
Yourself.
In this curious.
Profound and powerful discovery.
No matter what arises within experience.
Don't get involved.
Just stay as the detached awareness.
And you notice.
How the energy of life shifts.
Thank you for doing this meditation with me today.
Thank you for following.
Take care.
Be well.
And stay.
