The basic focus of this technique is to stay present and aware of the body,
Your breath,
And your surroundings.
When thoughts arise,
Which they will,
We will just notice them and let them go.
Coming back to your awareness of your body,
Breath,
And surroundings.
Begin by finding a comfortable place to sit with your legs crossed.
You may want to place a few cushions on the floor or fold up some blankets underneath you.
Or sit upright in a straight back chair.
Arrange yourself so your legs are slightly lower than your hips.
Get comfortable,
Quiet,
And close your eyes.
Allow your hands to rest in your lap and notice your breath.
Not manipulating it,
Just simply noticing it flowing in and out through your nose.
Notice the rise and fall of your chest,
The ebb and flow of your life force energy.
Bring your attention to your base.
Feel where you're making contact with the floor,
The chair,
Whatever you're sitting on.
Bring awareness to your spine,
Your awareness crawling upward through your head until it comes to your third eye center.
Noticing the center of your forehead with your eyes closed.
Watching this inner wall.
Noticing whatever you see.
You may see images,
Or colors,
Or nothing at all.
Now allow your attention to flow through your entire body.
Not forcing your attention anywhere in particular,
But just noticing the energy as it flows through your body.
Allow this energy to be your anchor,
Remaining in the present moment,
Connecting the energy with your breath.
And whenever your mind wanders,
Simply bring your attention back to your breath and this energy.
That is the practice.
Open your ears to the sounds around you,
Each one being a reference point to this present moment.
Remaining grounded,
Perfectly present,
And relaxed.
Simply let the sounds flow through your ears,
In and out,
Holding on to nothing.
And notice your thoughts.
Observe them.
Step outside of them.
Increasing the space between you and your thoughts.
You are not your thoughts.
They are separate from you.
Let them go.
Be present.
Observe your breath and root yourself into this present moment.
Every time you notice your thinking,
Release the thoughts and come back.
Let go of any sensations.
And if emotions arise,
Feel them.
Let them come up and release them.
Stay in this quiet,
Grounded,
And still space for as long as you would like.
And when you are ready,
Simply open your eyes.
