The present moment.
Taking whatever time you need to settle,
Coming to feel the body,
Coming to sense the breath,
And aware of the breath as it moves in and as it moves out of the body.
Just gently keeping the attention to the various sensations of breathing.
And what we'll be working on here with this mind time practice is simply keeping a broad,
Open attention to whatever's present right now.
And starting with the breath,
Wherever it's most vivid for you.
Maybe low down in the belly,
Or maybe there's a slight tickling in the nostrils as the breath passes over them.
Maybe there's a sense of slight coolness in the nose as the breath comes in,
A sense of warmth as it goes out.
Or maybe there's a sense of movement at the ribs or chest,
Or a sense of the breath at the throat.
Just following the breath.
Allowing,
Inquiring,
Mass over.
And then when it's right for you,
Letting go of the focus on the breath and allowing the field of awareness to just open.
Opening to whatever arises in the landscape of the mind.
Whatever's here in the body.
Whatever you may be aware of from the world around you.
The mind,
The body,
The world around you,
Just being as awake and as open as you can be.
Being present.
So letting go of any attention to focus on any particular object.
Just resting in awareness.
And here we're just effortlessly apprehending whatever arises from moment to moment.
Perhaps the breath,
Or sensations in the body,
Sounds,
Thoughts or emotions.
Just sitting,
Present,
Not holding onto anything,
Not looking for anything.
And if the attention becomes too scattered at any time,
It's always possible to come back to the breath to study the focus.
Perhaps,
If it seems right,
Maybe counting seven breaths and then letting go of the breath again and coming back to a state of simple openness.
Just staying present.
Right here,
Right now.
Just this.
Not expecting anything at all.
Not holding to anything at all.
Just being aware.
Allowing,
Inquiring,
Matter over.
Allowing,
Inquiring,
Matter over.
Staying present.
Open,
Allowing.
And when it's right for you,
Bringing the practice to a close,
Opening your eyes,
Coming to move and just giving yourself a few moments to prepare for whatever comes next.
