This meditation is best done sitting up.
Sit up fairly straight,
But in a way that's comfortable so that you can relax.
Now close your eyes.
As soon as you close your eyes,
Just naturally,
Awareness begins to settle down.
You may be hearing sounds,
There may be thoughts present.
All kinds of things are being experienced.
And yet,
There's also an inward movement of the awareness.
It happens just naturally.
Do you notice that?
Just allow the awareness to sink.
Allow it to move in that inward direction.
For the awareness to move inward,
We need to not resist anything that's going on.
We need to not manipulate what's happening.
Simply be without trying to change anything.
We don't need to stop thoughts.
We don't need to block out noise.
We don't need to do anything.
And that stopping of doing,
The mind becomes disengaged and starts to travel within.
Starts to settle down.
We can't make it go within,
But we can allow it.
Allow it to take its own inward direction.
Thoughts may still be going on,
And yet there's still some settling down.
Simply allowing that to happen.
When the mind becomes absorbed in thought,
It doesn't matter.
That will be noticed and let go of.
Just naturally,
We let go and the awareness dives.
Just favoring that inward direction of attention,
The mind can be very busy and still be at rest.
Even with thoughts present,
Even with noise,
All of the things you're experiencing,
There's still some quietness,
There's some silence present.
Noticing that and allowing the attention to drop into that.
Thoughts come and go in the mind.
All kinds of things can be experienced,
And yet awareness is silent in the background.
All is contained in that silent awareness.
Noticing that,
Easily favoring that,
And the awareness just opens more and more on its own.
The attention moves inward,
The mind lets go of its outer direction.
Just naturally,
Not trying to make that happen,
Not resisting anything that is happening.
Simply being,
And it happens all by itself,
If you start to feel overshadowed by thoughts and feelings,
Simply notice that that silence is present there also,
Letting awareness fall back into itself,
Not minding noise,
Not minding thoughts,
Not resisting anything that's happening.
Simply favoring that silence,
Allowing the mind to move inward,
Which it's doing just naturally on its own.
Now you can continue like this as long as you'd like.
When you feel ready to end the meditation,
Just start to stretch and move.
Come out slowly.
