Choiceless awareness Bring in your awareness to the breath as it moves in and as it moves out of the body.
Feeling the sensation of slight stretching in the abdomen as the breath comes in.
Feeling a sense of gentle release as it goes out.
Becoming aware of the breath wherever it is most vivid for you.
Maybe that's low down in the abdomen or maybe there's a slight tickling in the nostrils as the breath passes over them.
Perhaps a sense of coolness as the breath comes in,
Warmth as the breath goes out.
And maybe there's some movement in the chest or in the throat.
Just finding the place where the breath is most vivid for you and letting that be your anchor point.
A place to come back to whenever you notice that the mind has wandered.
So just following the breath.
This breath.
And this breath.
And this breath.
And now,
Whenever you care to,
Letting go of the focus on the breath and allowing the field of awareness to just be open to whatever arises.
Whatever there is in the landscape of the mind,
Of the body,
Of the world around you.
Just being as awake and open as you can be.
So let's take a moment to think about the breath.
So letting go of the intention to focus on any particular object and simply resting in awareness.
As best you can,
Effortlessly apprehending whatever arises from moment to moment.
Perhaps the breath or physical sensations or sounds,
Thoughts or emotions.
Just sitting completely awake,
Not holding on to anything,
Not looking for anything.
Just being as awake and open as you can be.
And if the mind becomes too scattered at any time.
At any time.
You might come back to the breath to steady your focus.
Perhaps if it's right for you,
Counting seven breaths and letting go of the breath again and coming back to a state of openness.
Like an empty mirror,
Simply reflecting whatever comes before you.
Expecting nothing,
Clinging to nothing.
Awareness itself.
Attending to the whole field of present moment experience in utter stillness.
Just being here,
Awake.
Open to whatever arises from moment to moment.
Open to whatever arises from moment to moment.
Awareness itself.
Open to whatever arises from moment to moment.
