This will be an open awareness meditation.
Finding a comfortable posture,
Stable,
And alert.
Closing your eyes or lowering your gaze.
Taking a deeper than normal in-breath with an audible exhale to mark the transition into formal practice.
And allowing the breath to return to its natural rhythm.
Shifting attention to the body and getting curious about what it feels like to be sitting,
To be breathing.
Opening your awareness to include the direct experience of sound.
Opening your awareness to the body and getting curious about what it feels like to be sitting,
To be breathing.
Sensation.
You You and thoughts and emotions You You Now experiencing the moment as a whole feeling the qualities of openness and spaciousness Curious about what will happen next Knowing that you can always return to an anchor the breath feet on the floor and your hands in your lap if you're feeling overwhelmed and when you're ready Opening again to the moment as a whole You You You You Remaining open and curious to however the moment reveals itself You You You You You you Resting as the open spacious field of awareness Awareness Like a lake all thoughts emotions sensations and sounds Just leaves making gentle ripples on the surface leaving the depths undisturbed You You In this last moment of practice beginning again Asking what is experience like when there are no objects to note You You you You you you you you you you you you you you you you you you you Now taking one deeper than normal in breath and on the exhale,
Opening the eyes,
Raising the gaze,
And orienting to the space around you.
Nice work.
Thank you for your practice.
