Like your awareness descend to the ground,
Drop into the somatic sensations of firmness and stability,
Releasing all effort and surrender to the gentle pull of gravity and observe how this sense of solidity invites us to release any tension or contraction,
Layer by layer.
Now bring your attention to your breath and specifically become aware of each out-breath,
Letting each exhalation release completely,
Holding nothing back and dropping into the trust that a next in-breath will arise by itself,
Letting go of any tension,
Any control,
Just allowing the in-breath to arise fully on its own,
Without interference,
Naturally,
Without effort and find a sense of repose in the stillness between breaths.
Rest in the quiet calm of your own awareness,
In the space that can hold any phenomena and let your hopes and fears dissolve,
Unburden yourself,
All concerns,
Release any memories and anticipations,
Any striving or effort,
Just simply bring your awareness to the awareness itself,
The effortless recognition of the presence of itself and settle into this radiant open vastness like the open sky,
Resting and being aware of being aware.
Just as it is known that an image of one's face is seen depending on a mirror but does not really exist as a face,
So the conception of an eye exists dependent on mind and body,
But like the image of a face the eye does not at all exist as its own reality.
By Naga Junya from the Mula Majamaka Karika inviting you to tune in to your whole body,
Your whole field of bodily sensations and as you breathe naturally and as you become aware of all the sensations throughout your body,
Notice how they correspond to the rhythm of your breath,
Feeling the body anchored to the feelings of solidity beneath you,
Slowly opening up and expand to the furthest reaches of your awareness and within this field notice all the impermanent fluctuations coming in and out of existence while sustaining the attention to the whole body field,
Can you notice everything is happening by itself?
Feelings,
Sensations,
Thoughts,
They're all coming and going by themselves spontaneously arising and dissolving happening by themselves just like all sounds come and go by themselves can you see everything as just happening?
It's just happening,
Sensations just floating there appearing and disappearing flickering in and out of existence can you see them as not me,
Not mine?
It's just happening and notice their spontaneous nature not self,
Not me,
Not mine just coming and going by themselves so sustaining your attention on sensations throughout your body in a very light and spacious way just letting them be,
Whether they're unpleasant or pleasant for the moment it doesn't matter just notice the changes as just happening not self,
Not me,
Not mine continue relaxing and releasing all grasping just noticing how everything just arises completely spontaneous there's nothing to do,
Not me,
Not mine everything is just happening perhaps you still feel a sense of being someone in here someone observing,
Doing things and notice that that's a sensation within awareness that also spontaneously arises and perhaps you can notice that it gets its energy from measuring,
Comparing,
Appraising,
Valuating,
Assessing and through this it creates a separation between this and that this is me and that is not me can we shift our posture to focus on acceptance and kindness by letting go of the need to improve your experience in any way meeting every moment with unconditional sense of acceptance without a need to label anything just letting everything arise and dissolve by itself it's like thoughts are just arising out of emptiness and disappearing back in emptiness so just seeing this whole dance of phenomena as not me,
Not mine and include awareness this illumination and knowing of phenomena as not I,
Not mine and letting go of that subtle identification as well by infusing everything with a sense of care a sense of acceptance and a sense of loving kindness by seeing everything as happening by itself not something that we're doing or something that we're controlling everything just happening by itself by pushing away what we don't like or pulling towards what we do like we fuel our self-sense but if you look closely,
This sense of self all we find is change so by noticing change and spontaneous arising and dissolving of all phenomena we can realize there isn't anywhere to cling to and this softened sense of solidity this assumption of a fixed,
Independent and permanent self and by releasing into this emptiness of self we can soften deeper and deeper realizing there is nothing here to protect,
To defend or to worry about by letting go in the spontaneous arising of all phenomena we can undo this knot the fear and anxiety can release at a very deep level at the very core of our being so paying attention to the whole body noticing how everything is flickering in and out of existence notice it's all just happening a thought comes up and it's just happening it's not me,
Not mine and by releasing or clinging to this notion of self dropping into anatta you notice that nothing you are aware of right now is actually self-induced and all phenomena must be regarded thus this is not mine this is not I this is not myself let's spend a few minutes in silence now simply observing the inherent spontaneous nature of all phenomena everything just happening by itself and whatever arises relaxing the knots of our being by emphasizing the gentle act of letting it be allowing all phenomena without preference noticing not me not I not mine anatta
