Here are the instructions for choiceless awareness meditation.
This meditation will help you be choicelessly aware of all of your senses from moment to moment.
This practice teaches you to be open and accepting of experiences without strain or struggle,
Setting the stage for insight and wisdom to arise.
See if you can experience the truth that all things are constantly changing.
And with this knowledge,
See if you can experience the freshness of life,
Yours and that of the world around you.
Each moment is a new beginning and a new opportunity to be awake and live awake in the world.
Start by sitting for a few moments as you settle into an erect yet relaxed posture.
Let your eyes close or simply lower your gaze to the ground as you take your attention to your body and your breath.
Briefly scan the body from head to toe and see if you can soften and release any tension you might find.
Take a couple of deep breaths to help you relax and settle into this moment,
Into your body and into your breath.
Settle into the natural rhythm of your breath.
No need to control the breath in any way.
It might be deep or shallow.
Let the breath breathe itself.
When your mind wanders away from the breath,
Simply notice and then bring your attention back to rest gently on the breath again.
Once you feel like your mind has settled,
You can let go of the attention on breath and become open and aware of all sensations as they pass through the field of your awareness.
Let sensations of sound,
Touch,
Taste,
Smell,
Sight and thought naturally arise and fall away.
Notice the changing nature of all of the senses.
Sounds come and go,
Thoughts come and go,
Body sensations pulse and throb and change.
Let the breath changing with each new moment.
Be aware of your experience of being alive without judgment,
With kindness and open acceptance.
Not resisting anything,
Not opposing anything.
Notice the whole play of life flowing through you.
If you get caught in your thoughts,
A story that grabs your attention,
Simply notice with a slight smile as you recognize the busy mind and shepherd your attention to rest on the breath for a few moments to stabilize your practice.
When you're ready,
Open back up to all sensations.
Letting go of any agenda to make something happen.
Letting life be exactly as it is.
Resting in presence.
Enjoy the sensations of being alive.
Staying like this for as long as you'd like and when you are ready to end the meditation,
Take this presence into the rest of the day,
Into your relationships,
Your work,
Your play.
Be connected to your senses and be alive to your life.
