Let your awareness flow downward into contact with the ground.
Lean into the somatic sensations of firmness and stability and relax into the sense of solidity as you allow yourself to release any tension you might be feeling.
Now bring your attention to your breath and with each out-breath let your body relax more and more and as you release completely let all your air flow out without effort and holding nothing back.
Completely surrender to the trust that the next in-breath will arise fully on its own.
Release any control over the breath and just allow your body to breathe by itself without interference.
Now release any concerns and worries that you might have about the past or the future.
Release any memories or anticipations,
Any striving or effort.
Stop all labeling and commentary.
Simply rest in the awareness of yourself being aware in this very moment,
This effortless knowing and release all activities of the mind in this clear open awareness,
Our innate luminosity.
So with every out-breath release your body,
Release your breath and release your mind completely.
Allowing you to bring your attention to your hands,
Any feeling that is currently present in your hands,
The sensations your hands are made of,
Tune into their impermanence,
Can you feel how everything is constantly changing,
Feel the sensations flickering in and out of awareness,
Acknowledging the transient nature of each sensation arising and passing away by themselves.
Everything is constantly coming and going.
Remain mindful of the changing nature of the sensations in your hands,
Their impermanence and just notice how all phenomena are fluctuating,
Shifting,
Changing.
Now open up your awareness to include the whole body,
Let your awareness fill and permeate the whole space of these somatic sensations and really tune into their impermanence.
Whatever arises within this whole body space,
Look for the changing quality and let yourself be taken fully by all the change.
Notice how all phenomena arise and dissolve spontaneously,
How everything is constantly coming and going by themselves,
Flickering,
Pulsating,
Vibrating and view these movements within the body from the stillness of your own awareness and just rest in this spaciousness that can hold all this movement,
This continuous ever-present flow that is effortlessly aware of this dancing stillness.
Now within this whole body field,
Release any preference for this sensation or that sensation,
Releasing any liking or disliking,
Relaxing any resistance or aversion that you've become aware of,
Any grasping,
Whatever arises just allow it to be,
Permit all to be just how it appears,
Whatever feelings of pleasantness,
Unpleasantness,
Neutrality within this whole body field,
Allow them all with even-minded equanimity,
Receiving all we experience in its fullness by really inviting everything in,
Allow your awareness to illuminate whatever experience,
Sensation or feeling arises within your tactile field,
Cropping all evaluation and just being present without overlaying any appraisal,
Don't resist anything,
Don't grab at anything,
Don't push anything away,
Just embrace all dancing phenomena with a light sense of kindness and joy,
Whatever form they may take and permit all phenomena to flow through you like a gentle stream and while sustaining the attention to the whole body field,
Release any sense of doing,
Any sense of being a meditator,
Of needing to have some kind of experience,
We're just unhooking our identifications by noticing that without having to initiate anything,
Everything is already happening just by itself,
Feeling,
Sensation,
Thoughts,
They're all coming and going by themselves,
There's nothing to do,
Allowing yourself to release completely in this knowing that movements of the mind,
Changes in attention,
Impulses of the body,
All just occur spontaneously,
Can you see everything is just happening?
By letting things be,
We're just slowly untangling the knots of conditioning and reactivity,
Just allowing things to happen by themselves,
There's really nothing to do,
Nothing to change,
Nothing to improve,
As we allow ourselves to release fully into the spontaneous unfolding of all phenomena,
Simply observe them for what they are,
Free of the overlay of I and mine,
Of a doer,
Of needing to improve one way or another,
Breath by breath,
We are just easing the constriction of yourself,
By the soothing balm of non-interference,
So with every out-breath,
Release your body,
Release the breath,
And release your mind,
More and more,
Allow all the change to occur spontaneously,
And let's continue our practice in silence.
