Drop your mind into your body.
Feel your way around your body,
Getting to know how it feels right now.
Feel that you are located in your body.
Find yourself here.
Relax the belly so that the breath settles into a natural rhythm.
Use the sensations of breathing as an anchor for your mind,
Helping you to stay present here in the body.
Cultivate a quality of alertness and clarity of mind while remaining relaxed.
Let go of any goals for this meditation.
Put down any striving or trying to be a certain way.
Notice thoughts as thoughts,
Feelings as feelings,
Sounds as sounds.
Notice that experiences arise,
Remain,
And pass away on their own.
Tune into the flow of experience.
Let go of any thoughts as thoughts,
Feelings as sounds.
Let go of any thoughts as feelings as sounds.
Let go of any thoughts as feelings as sounds.
Let go of any thoughts as feelings as sounds.
Let go of any thoughts as feelings as sounds.
Let go of any thoughts as feelings as sounds.
Let go of any thoughts as feelings as sounds.
If anything arises that makes it challenging for you to remain centered and balanced,
Turn your attention to that.
Let go of any thought content.
Don't focus on the story behind the experience.
Instead,
Investigate your experience directly.
Feel the associated sensations in the body.
Get to know them in a relaxed way.
Be curious.
Notice how what's arising makes your mind feel.
Become familiar with this mental state in a relaxed and open-minded way.
At any time,
Feel free to return to collecting your mind around the sensations of breathing.
Cultivate the ability to be clear about your experience,
Whatever is arising.
Relax and give it permission to be there while staying present and awake.
Try not to judge what's arising in your experience.
Try not to make anything wrong.
Let go of any thoughts as feelings as sounds.
Let go of any thoughts as feelings as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Instead of identifying with or being the content of your awareness,
Practice knowing your experience in a friendly and caring way.
Practice finding a continuity in your experience by staying present and awake from moment to moment.
Be the awareness that knows.
Open,
Spacious,
Relaxed,
Alert,
Present,
Clear,
Connected.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
Let go of any thoughts as sounds.
