Noticing the content of the undercurrent.
So bringing to mind the motivation for practicing mindfulness and wanting to develop a sustainable form of happiness within myself and the intention perhaps being to have a better understanding of what it is that distracts our minds from moment to moment.
And adopting a posture that is supportive of this practice.
Just checking in with how we are sitting so that we are comfortable.
Just sitting in a way that shows how we value just sitting and cultivating a peaceful mind.
And checking in with the body.
How am I feeling?
Maybe making sure there are no excessive striving or pushing to make something happen.
Just sitting in a relaxed manner that allows us to repeat.
Sitting in a relaxed manner that allows us to be alert and curious so that we can notice everything.
Having attention to move toward the breath and body.
Just feeling how it is to breathe in this human body.
And then beginning to equalize the breath by gently counting.
No need to force.
Just allowing it to happen naturally.
Thoughts will arise and awareness of sound will arise.
Sensations,
Feelings.
But we can direct our attention right now just towards the breathing and counting.
Breath just coming and going.
It's really natural.
Very soft.
And you may even notice that the body knows how to breathe all by itself.
The body knows how to be there.
Unconditionally supported.
Allowing ourselves to be aware how it feels just to be here.
Sitting at this time.
Right now.
If we become aware of any particular sensations within the body we can breathe into them.
Feeling around them,
Not trying to get rid of them.
Just noticing that they are there.
And remembering that sensations are part of the experience of being in the moment.
The body just knows how to be here.
Resting in this seat.
We can invite our mind to drop into the body and allow the body to just rest.
And when thoughts arise anticipation of the future or the past.
We can just use the feeling of the breath in the body as a gentle support and just bringing ourselves back to this present moment.
We can be aware of thoughts coming and going,
Allowing space for sensation,
Feeling and sounds.
But most of your attention remaining on the breath.
No need to push thoughts away.
Allowing them to flow.
And just maintaining an awareness of breathing.
And you just sit and allowing the undercurrent of thought to flow by.
Noticing what's happening when it's happening.
Without any feeling of trying to prolong the story,
No need to fix anything.
Can you just sit,
Being aware of anything,
Allowing the thought to flow by and maintaining awareness.
Listening to the breath,
Which supports our mindfulness practice.
If you notice a sense of striving to make something better or a sense of making our practice perfect,
Again you can just allow that thought to be there.
And just maintaining that light resting support on the breathing.
And allowing the thought to just be there flowing.
So we're in this body on the seat.
Breathing.
Nothing to fix.
Nothing to do.
Aware of what is happening.
And as our thinking flows by we don't need to do anything.
We don't need to change anything or make anything better.
Simply noticing.
Simply sitting on our seat,
Gentle resting on the breath as a support.
No need to engage in every thought.
And as this session comes to an end you may reflect on any sense of freedom that you have.
The idea that we have nothing to control.
We can leave our minds alone.
And this enhances our practice.
And maybe we can appreciate any learning and make a wish that our inner freedom will develop.
And through that we will be able to help others.
