So if you'd like to sit quietly and comfortably and get your mind focused in the present moment.
Bringing all your attention to now.
In the busyness of our lives,
We take time out,
Time to be here now.
With your eyes closed,
Usually the first thing you're aware of is your body sitting here.
You're aware of the physical feelings,
You're coming home.
And as you become sensitive to the feelings and sensations in your body,
If you need to adjust,
Please do so.
If you need to scratch,
Please scratch.
Sneeze,
Please sneeze.
Cough,
Please cough.
Shout,
No,
Be quiet.
Imagine yourself gathering all these threads and strings you throw out into the world.
Gathering them all in inside of yourself.
Like you're a tortoise with the head and the four legs,
You bring them all inside.
An octopus bring its tentacles inside itself.
So you can be with your body completely.
Stay aware of your body and be kind to her.
Look after your body.
Sometimes we treat our body like a slave,
Pushing it around.
Now regard your body like a good friend.
Care for your body.
Which means you do move sometimes,
You do scratch.
Because you want your body to be comfortable and healthy.
Don't force it.
And if you have some ache or pain inside of you,
Which no moving of your body will ameliorate,
Give that feeling of tightness,
Pain,
Irritation inside all your kindness.
As if you are putting your hand around the shoulders of a friend to comfort her.
A little bit of kindness soothes,
Relaxes,
Eases,
Allowing healing to occur.
Stay with the body a little bit longer.
No sensations in the body.
See if you can feel the body relaxing to the point where you can feel the body is delightful,
Rested,
Comfortable.
And that's a certain type of pleasure.
The pleasure of a relaxed,
Comfortable body.
When you look for that delight,
You may be able to find it.
And that will allow you to relax even deeper.
No sensations in the body.
No sensations in the body.
No sensations in the body.
No sensations in the body.
No sensations in the body.
No sensations in the body.
Once the body is really relaxed,
You can let it go.
And try to do the same with your mental world.
Relax it.
And it helps first of all to let go of all past and all future.
I don't know where you come from or what's happened.
But leave that outside the door of this hole.
Whatever's going to happen to you in the future,
Who knows?
Leave that outside too.
So you can focus on the place where you live.
The only place you can do anything about your future is now.
This moment will one day be your past.
So make this moment peaceful.
Make this moment kind and gentle.
You're doing the very,
Very best.
Just make peace with this moment.
Be kind to this moment.
Be gentle with whatever you're experiencing now.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Just being here,
A human being,
Not a human going.
But peace with whatever you're experiencing.
Opening the door of your heart to whatever you are sensing.
Being gentle with whatever you know right now.
See if you can perceive the peace,
The stillness start to grow.
If you make peace,
Be kind,
Be gentle.
You literally grow peace.
You make stillness.
You generate the joy of freedom.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
See if you can establish silence in your mind.
Where there's no inner talking.
There's no need to give things names or to have some argument about what it means.
See if you can halt thinking and instead just be,
Be a knower,
Not a thinker.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
