Come to a comfortable seat.
Allow your hips to sink into the earth.
Allow your feet to sink into the earth.
Start tuning in with the breath.
The breath that is always with you.
Notice how it flows in and out of your body.
Take a couple more deep breaths.
Allowing yourself the time and the space to intentionally become present.
This is your time.
This is your space.
Notice whether the body wants to fidget.
Notice if itches come up.
And see if instead of reacting to them by fidgeting or itching,
You can simply notice them as if they were your breath.
Notice what it feels like to just notice.
To just observe the goings-on of this body that you inhabit.
Like someone sitting on their porch contentedly watching the passing parade.
You are sitting in this seat,
In this body,
Watching,
Experiencing,
Witnessing the passing parade.
Just like there's no need to get caught up with a neighbor walking down the street,
There's no need for you to get caught up in a thought or in an itch or a fidget.
And inevitably,
When you feel yourself getting caught up in a thought,
Notice that.
Notice it without any need to judge or label.
And gently bring yourself back into this seat,
Back into this body,
Back into the role of the observer.
Notice also your body posture when you get caught up in a thought.
So tense up,
Ready for action.
And can you consciously relax back into your seat,
Back into your knowingness,
That it is only a thought.
It's fleeting because the waves and the ocean are a cloud in the sky.
And as you cultivate this sense,
This presence of being the observer,
As you notice the world and the mind,
The body,
The mind,
Can you also experience the emotions of everything passing by without becoming them?
Can you experience the joy that is on the face of your neighbor as they walk by?
Can you experience the sadness of the thought that passes in and out of your mind without getting sucked up into their stories,
Without leaving the seat of the observer?
Coming back to the breath.
Deep inhale.
And exhale.
Moving on,
Observing the breath,
Observing the body.
As long as it feels comfortable,
As long as it feels right.
You are the observer.
You are calm.
You are peaceful.
You are present.
