So in the coming 12 minutes we will practice how to cultivate awareness.
So make yourself as comfortable as possible.
Sit up straight.
Your head floating on the neck.
Chin a little bit tucked in.
And you become aware of your whole body sitting here.
So all the parts of your body at the same time.
From your feet to your crown,
The back of your body,
The front.
And you notice the breath dancing through your body.
The movement in your body.
You might also become aware of the subtle sensations of your energy flowing through your body.
Vibration,
Pulsation.
And there is nothing to change in your body.
It is perfect as it is.
So you rest in awareness.
Conscious of your body sitting here,
Breathing.
And you become aware of the space around your body.
This endless open field where all sensations,
Manifestations arise and dissolve.
Whatever it is.
Sometimes sounds come up and dissolve again.
Mushmeals.
Maybe thoughts arise.
Sometimes you notice that you get caught by thoughts,
Thoughts stream.
And then you forget about awareness.
So you don't mind so much,
You just bring yourself back and rest in this awareness.
As soon as you notice that you were distracted,
You are aware again.
It is very human to get caught by the content of awareness,
The thoughts,
The emotions.
So what we practice is to rest back into awareness.
This open,
Spacious field where there is no judgement on whatever arises or subsides.
Some people founded Findative.
Especially if you sit for a while there might be some discomfort,
Pain in the body,
Restlessness.
Feelings,
Resistance,
Boredom,
Sleepiness.
It might be quite difficult to just let these vibrations be.
If it distracts you a lot you can check in with your body again,
Your breath.
Gently watch the breath.
And then slowly broaden the awareness again,
The space around the body,
The endless open field.
And then slowly broaden the awareness again,
The space around the body,
The endless open field.
.
So awareness is like the clear blue sky,
Clouds are passing,
Sometimes it is quite cloudy,
Heavy thick clouds,
Sometimes it is clear.
.
And moment to moment you have the possibility to rest in this stillness of knowing.
.
And towards the closing of this session you can check in with yourself,
Whether you hold any judgements about your practice,
Whether you did right or wrong.
We will end this session with a gentle kind heart,
You came here,
You sat down,
You did your best.
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