So finding a position that's workable,
That's sustainable,
We'll sit for about 30 minutes.
It's helpful to allow the eyes to close,
Although it's not necessary.
In this tradition,
We close the eyes to bring the attention inward to shift from that kind of outward taking in to a looking in.
Opening to the comings and goings of sound.
Sounds outside the room.
Sounds inside the room.
The sound of the bell.
As we settle in,
The invitation is to aim the attention towards this experience of breathing.
Tip of the nose,
Rise and fall of the belly.
Of course,
Thoughts and sounds and sensations still present,
Just not the aim of our attention.
So we have the foreground and the background.
The foreground is this breath,
Breathing itself.
The awareness,
Experiencing the breath.
The background is everything else,
And as often as you can,
Recognizing when the attention wanders off.
And with a sense of friendliness or kindness with the mind,
Aiming the attention back again and again.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
Relaxing into each new breath,
Observing what arises in the heart and the mind,
And allowing whatever arises to stay for a time and pass away as all things do.
Relax,
Observe,
And allow.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
Soften and widen.
Can we soften and widen into this present time experience?
The invitation is to keep the breath as the primary object,
But to soften and widen our awareness.
Taking in the room,
Allowing sound and thought and feeling tone to be part of this present time experience.
Whatever takes precedent.
Giving it some attention.
And if there's nothing taking precedent in the moment,
Then just come back to the breath.
Still with this theme of relax,
Observe,
And allow.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
