Hello and welcome to meditation.
And I invite you to close your eyes or find a soft gaze.
And just start by connecting with your own breath in this moment.
Wherever in your body that breath is apparent to you.
And just see if you can bring in a quality of curiosity to your breath of interest.
Maybe noticing how the breath is always present and always effortlessly.
And just see how the breath is always flowing.
There's nothing you need to do.
Nothing you need to think about for the breath to be just as it is.
And just see how the breath is always flowing.
And as you connect with your breath and you feel it fully in your body,
Maybe start noticing the parts of your body where the breath flows and how it's always in movement.
It's never stuck.
It's never just paused somewhere.
It's always flowing.
And just see how the breath is always flowing.
And just as a taste of curiosity in the breath,
In the body,
You can start to invite the breath to ride different roads inside the body.
Just to open up new pathways inside the body.
Maybe inviting the breath to come all the way to your back.
Just feeling how is it that it feels to breath in your back.
Maybe inviting the breath to come all the way to your right shoulder and your arm.
Just feel how it is,
However that plays out for you.
And if I invite it to come also to the left part,
The left shoulder,
The left arm.
And again return to the front body where we most naturally feel the breath.
Allowing it to rise the belly,
The chest.
And again,
Just feeling how it feels to breath in your back.
And in reality there's nothing different.
You're just noticing the breath in different areas of the body.
But there's nothing different happening.
Besides awareness.
Besides us simply moving the awareness,
This capacity that we have to be present and notice.
And we can invite awareness to the breath.
And we can invite awareness to notice whatever it is present at this moment.
So for example we can notice the sounds that are present in your room,
On the streets nearby.
And exactly as the breath,
The sounds are simply arising and passing away and arising again.
There's nothing to do but to be aware.
There's no effort that we need to make,
We just need to be open to this awareness of sounds that arrive in our ears.
And as much as the sounds can come and go in our ears,
And we can be aware of those,
We can also be aware of thoughts.
They're kind of like sounds.
They come and then go.
Some stay a little longer.
And some are quicker.
They just pop in and go away.
And you can be simply,
Effortlessly aware.
Just as the breath,
Just as the sound,
The thoughts also come and go.
They flow in awareness.
And sometimes we leave the sit of awareness and we go with the thought or we go with the sound.
And that's totally fine.
That is the practice.
And you can again return to simply being aware of noting,
Noting them all passing by.
And if a particular kind of thought catches your attention,
The invitation to you is to just investigate.
Maybe you can notice what kind of content is that thought or is this thought recurrent?
How is it that the thought is felt in the body?
And when you investigate,
Just allow your awareness to return to what's present right now.
What's present in your body that you can be aware of.
What's present in your environment,
Such as sounds that you can be aware of.
And you can even return to what's present in your mind that you can be aware of.
Noticing that in all of those moments,
Always is the present moment and always you are aware of whatever it is that comes into awareness.
You are this space of awareness where all things come and all things go.
And you can be aware of what's present in your body.
So,
You can be aware of what's present in your body.
Even if,
Again,
Attention goes with a thought and stories happen,
That's also happening in awareness.
So,
You can be aware of what's present in your body.
And the same way that you can invite the breath to come to the back and notice that breath to come somewhere else in the body.
You can also invite the thought or invite the sound.
But in reality,
Nothing is different.
You're just aware.
Aware of whatever it is.
And in awareness,
There's no effort.
There's nothing that needs to be done.
No specific action to make it happen.
It's simply happening.
With all that comes into awareness,
There's nothing that needs to be excluded from awareness.
In fact,
There's nothing that can be excluded.
And you can simply check that by trying to be unaware.
Try to be unaware of body sensations.
Try to be unaware of sounds and of thoughts.
