Sit comfortably with your back upright yet relaxed.
Just begin to close down your eyes.
And a moment listening to the sounds in the room.
Bringing everything you hear into your experience.
Notice how your body feels sitting in your posture.
The sensation of your thighs meeting the seat that you're sitting in.
The air,
How it feels brushing against your skin.
And how the clothes feel that you're wearing against your body.
Notice whether your body is warm or cool.
And then drop internally into your inner landscape and become aware of all the sensations in your inner body.
Noticing the sensations of contraction or relaxation of muscle groups.
Perhaps even the sound of your breath.
Then bring your awareness to both of your nostrils.
Just start to observe the sensation of the breath entering the nostrils.
This slight coolness as it comes in.
The slight warmth as it leaves,
As it flows out.
Become aware of what is going on in your mind.
Observing the thoughts and the images that move across your inner screen.
Notice the deeper feelings,
The emotions and any mental static that arises.
You are not trying to change any of this.
Just simply hold it in your awareness.
Witnessing without judgement.
And now turn your attention to awareness itself.
Become aware of your own awareness.
The knowingness that lets you perceive all of this.
The inner spaciousness that holds together all the sensations,
Feelings and thoughts that make up your experience in this moment.
Focus your attention on your own awareness.
As if you were paying attention to attention itself.
Let yourself be that awareness.
And there is something beyond our mind which abides in silence within our mind.
It is the supreme mystery beyond thought.
Tell one's mind and spirit to rest upon that and not anything else.
As you keep exploring the awareness in meditation it emerges more and more distinctively.
Thoughts and other sensations gradually recede and you begin to experience the still yet fluid field of bare consciousness that is the underlying ground of all of us.
There are no words necessary to see into reality.
Just be.
Take a deep breath in,
Filling to the top of the lungs and hold the breath.
Exhale release.
As you open your eyes in a moment to greet your day.
Take some quiet time in reflection to write down anything that you experienced.
Namaste.
Namaste.
