So bring yourself into a comfortable position,
A seated position.
You can be in a chair or on a cushion on the floor.
Any seated position is fine.
And set yourself up so that you're really comfortable.
Then bring your awareness into your body.
And release any holding or gripping or tension around your eyes,
In your head,
Shoulders,
Chest,
Belly.
Sometimes relaxing of the body is important for mindfulness practice.
Relaxing the body,
Relaxing the mind.
And let this moment just be as it is.
Body sensations and feelings.
Mental formations,
Thoughts,
Images in the mind.
Or any feelings or mind states that are there.
Let yourself feel whatever you're feeling.
Make yourself at peace with this moment as it is.
Feel your breath in your body and the touch of the breath.
The tension of your inhale and the torso.
Relaxation of the exhale.
And then bring your attention to awareness itself.
Observing the mind that knows,
That is aware.
So rather than observing the objects of your awareness,
Just observing the mind that is aware.
Sounds.
Awareness of the breath.
The awareness of thoughts.
The awareness of emotions or bodily sensations.
Let your senses stay receptive.
Let the objects of attention come to you,
Objects of your awareness,
Instead of reaching for anything in particular.
If the mind begins to feel a little bit lost by that,
Then you can watch the breath.
But being more aware of the awareness of the breath.
Nothing to manipulate or control.
Nothing to do or undo.
Observing the mind that knows.
Observing the mind that knows.
The awareness of the breath.
The awareness of the breath.
Not worrying if you see the mind goes off for a while in the story.
Just become aware of the awareness of thought,
Awareness of mental imagery,
Awareness of any feelings that arise from the stories.
Re-relaxing the body,
Re-relaxing the mind.
Relaxing the body.
Relaxing the mind.
Just this moment.
Just this one moment.
And have a more general awareness of your body and the feeling of the body on the support chair or floor.
Aware of your surroundings,
The temperature,
The air against your skin,
Your clothes against your skin.
You can bring your chin to your chest.
When you're ready,
Let your eyes open.
