Drop your mind into your body.
Make any adjustments that you need to be completely comfortable.
Notice your breathing and allow it to settle into a natural rhythm.
Familiarize yourself with how you are right now.
Take your time knowing how your body feels,
Cultivating clarity about your body.
Take your time knowing how your mind feels in a relaxed way.
There's no need to fix anything.
Practice simply knowing your experience as it is.
Allow your awareness to be like a very large room with lots of space for what occurs.
Is there anything unpleasant in your current experience?
Make room for it.
Give it permission.
Hold it gently and kindly in spacious awareness.
Cultivate ease in your being around any uneasiness in your body or mind.
Is there anything making it hard for you to be present right now?
If so,
Acknowledge it.
Turn toward it.
Allow it to be there.
Hold it with care in your awareness,
Without judgment.
Don't take it personally.
Don't take it to be you.
Allow your awareness to be larger than the obstacle to easy presence.
Know it clearly in a relaxed way.
Do you find yourself caught in any hopes and fears about this moment?
See that you don't have to buy into these.
You don't have to feed them or reinforce them.
You don't have to make them true.
Allow them to float in the open spaciousness of the mind.
You don't have to be a person of the mind.
You don't have to be a person of the mind.
You don't have to be a person of the mind.
Ask yourself the question,
Can I be with this moment as it is right now?
Let it be an invitation.
Can I be with this moment as it is right now?
Let it be an invitation.
Let it be an invitation.
Let it be an invitation.
