Now that you've found a comfortable position to sit easily,
For the next 30 seconds allow yourself to feel the effect of gravity in your body.
Feel the weight of your body on the earth.
Feel any part of the body that may be resisting this natural force.
Let go and allow every part of your body to completely surrender to it.
Let go of the shoulders,
The hands,
Face,
Tongue.
Allow yourself to fall into your least excited state.
As you are doing this,
You are now becoming aware of the body and the mind moving in the direction of gently settling down.
Now become aware of the sensations in your body.
Identify the most predominating sensation you feel.
Without judging it,
Analyzing it,
Or trying to change it,
Allow your awareness to be with the sensation.
You are not required to necessarily understand it,
Nor to try and dissolve it.
Simply be with the sensation.
In bringing your attention to the body,
We begin to observe the condition of the mind.
To what degree are you able to be with the body's sensations?
How often does the mind flitter off onto something else?
Without judgment of the mind,
Nor a desire to control it,
Or attempt to block other thoughts from naturally arising,
Simply allow yourself to observe the condition of the mind.
When the mind naturally wanders,
Don't resist it.
This is a very natural and normal thing to occur in meditation.
Remember,
Our approach is effortless,
Natural and spontaneous.
Now observe the activity of the mind.
Is the mind busy?
Is it agitated?
Or is it calm and quiet?
Whatever you are experiencing,
Simply allow it to be.
Don't try and change it in any way.
Effortlessly observe.
Now bring your attention back into your body.
What sensations can you feel?
Are you comfortable?
Are you slightly agitated?
Effortlessly observe.
Now bring your attention to your heart.
What sensations do you have in your chest?
Without trying to change it,
Effortlessly observe.
Now bring your awareness to your breath.
Observe how you're breathing.
Is your breath shallow or deep?
Effortlessly observe.
Now draw in a deep breath through the nose into the belly.
Holding the air in the belly,
Draw further breath into the chest,
Filling the lungs completely.
Hold for two seconds and then release through the nose.
Do this for three more breaths.
Now,
Keeping your attention on your breath,
Allow it to settle to a natural normal rhythm.
Whilst maintaining an awareness of your natural effortless breathing,
Once again bring your attention to the feeling in your heart.
What sensation are you feeling in your chest?
All that is needed is innocent witnessing of the sensations.
Observe how you are now simultaneously aware of the breath and the sensations in your heart.
If the mind wanders,
Effortlessly come back to your awareness of these sensations.
For the next few minutes,
Effortlessly witness simultaneously the sensation of your heart area and the soft natural flow of breath.
When you realize that the mind has wandered away from the breath and heart,
Effortlessly come back.
Remember that forgetting to be aware of this is a part of the technique.
So don't resist it.
At any time that you feel uncomfortable with your position,
Simply move to get comfortable.
Now take the whole experience as it comes.
No effort,
No resistance,
Just simple,
Innocent awareness.
Keeping your eyes closed,
Bring your awareness into your full body.
Become aware of how the meditation has affected you.
Are you experiencing something different than what you were at the start of the meditation?
Do you feel more rested,
More aware?
Remember,
Regularity is the key to maximizing the benefits of any meditation practice.
Slowly open your eyes.
