Simply being.
Sitting comfortably with your back straight.
Feet resting on the floor.
Body relaxed and at ease.
Stable like a mountain.
The eyes are open and looking downwards with a soft gaze.
Exhaling fully on the out-breath.
And then allowing the breath to naturally come in.
Exhaling fully.
Allowing the in-breath in.
And then breathing naturally with the mouth slightly open so that the jaw can relax.
And now bringing to mind our intention for doing this exercise.
Over the next 10 minutes we'll be cultivating relaxation,
Presence and awareness with an attitude of kindness and curiosity and developing a new relationship to sensory perceptions,
Feelings and thoughts.
Quietly sitting.
Body still.
Speech silent.
Mind at ease.
Allowing our mind simply to be,
Just as it is,
Open,
Spacious,
Calm and yet completely aware.
Very lightly following the breath.
Aware of everything happening around us.
Aware of everything happening around us.
And when we feel settled and ready,
We can let go of focusing on the breath and rest in open awareness.
Present.
Undistracted.
Aware of everything that passes through our awareness as it is.
Sensations,
Feelings,
Thoughts and emotions,
They all come and go without blocking them,
Without clinging to them.
And when we lose our balance and get lost in thoughts,
We simply come back to the breath or to awareness of awareness itself.
Letting go of the breath again when we're ready and resting aware but undistracted by whatever arises.
Quietly sitting.
Body still.
Speech silent.
Mind at ease.
Thank you.
Noticing when we get distracted and coming back to pure presence,
Pure awareness.
After the breath at first,
If we prefer.
We leave the hearing in the hearing,
The seeing in the seeing,
The thinking in the thinking.
We leave the hearing,
The hearing,
The thinking,
The seeing,
The thinking,
The seeing.
Completely open in the present moment.
Tekst.
Nothing to do.
Nowhere to go.
No one to be.
This is it.
Simply being.
This is it.
As we come to the end of our practice,
Taking a moment to appreciate this time we've spent taking care of ourselves.
Tuning in again to notice our mood.
And reflecting again on our intention that this practice may be of benefit to ourselves and to others.
And as we start to move again,
We allow the relaxation,
Presence and awareness of this exercise to permeate our daily activity.
