Let's take a moment to settle in,
To feel our body,
Get a sense of our posture,
Keeping our back straight.
Observe how it feels to tune in,
To tune into your own sensory experience.
For these next 10 minutes,
All we are concerned with is our present experience.
Even when thoughts arise,
Their content might be about the past or about the future,
But we're still viewing them as something that's happening now.
In this meditation session,
We're going to observe change.
As you observe what's happening in the body in this present moment,
Try to feel into an area in your body where there is change happening.
It can be a sense of movement,
Pulsation,
Feeling of lightness or heaviness.
Aim for something that is naturally moving.
This can happen anywhere in the body.
It can be in a small specific region or in a loose area of the body.
This area can even shift as you observe it.
You might observe that there are certain parts of the body where change is happening and it's obvious.
In other parts of the body,
There might seem to be not much happening,
Either a static feeling,
An unchanging feeling,
Or simply nothing at all,
Seemingly.
Tune into one of these regions where not much seems to be happening in terms of change.
Steady your attention there,
Just patiently waving,
Just calmly observe this region,
Seeing if maybe change occurs at some point.
All right.
Now go back to any place in the body where changing sensations are obvious.
Now incline the mind to tune into the changing nature itself.
This means noticing how from one moment to the next,
A new fresh experience appears.
What appears in one instant automatically disappears the next moment,
Makes place for something new,
Something fresh.
Keep surfing on these fresh sensations,
Not looking for the next sensation,
Not holding onto the previous one,
Just feeling the present one and letting it go.
As one of my teachers used to say,
Let it come,
Let it be,
Let it go.
Now as I ring the gong,
Hear not only the sound itself,
But more specifically,
Hear how sound is just change happening in the ear.
Not conceptually,
But really feel the vibrating nature of sound,
The ringing.
Notice how even though the mind might conceptualize this as just a sound,
There's actually a lot going on there.
Once more,
One last time,
Really feel into the changing nature of the sound.
And after this last bell,
We will end the sit.
