We're practicing a meditation on choiceless awareness.
Normally,
In mindfulness meditation practice,
We have a resting point for the attention.
It could be the body or a particular part of the body,
As in a body scan at any given moment.
Or it could be the breath.
Or it could be the listening.
But in this particular practice,
We're going to practice without having to rest the attention with anything in particular.
But just to allow the awareness to be open.
And just receiving a whole variety of our inner and outer experience as it unfolds,
Moment by moment.
So let's begin by allowing the body to get comfortable.
Whether you're sitting on a chair,
Whether you're lying down,
Or seated on the ground.
And just remembering that your body is not committed to this particular position at any time.
The main focus is for the body to be comfortable so that we can have this deeper connection to our practice.
Just have an openness,
Just an awareness of the body and its posture right now.
Just as a way of grounding oneself in the present moment.
From this awareness of the body,
Just simply allowing the awareness to be expansive.
Just to notice simply whatever the moment by moment experience is presenting to the awareness.
Just simply in this moment,
Now,
And every now being different in various ways to the moment before.
Sensations taking place here and there within the body,
Sounds,
Smells,
The sense of touch,
Temperature.
If the eyes are closed,
Just noticing the play of light on the back of the eyelids.
Or if the eyes are partially open,
Just whatever it is within that field of view.
Then moving to the coming and going of the thoughts or feelings,
Comments or memories.
Imagineings in the mind without any particular attitude or need to cling to one or to push away the other.
Just letting experience as it is just rising and passing,
Rise and pass.
While you,
As it were,
Just the simple observer.
And the consciousness within which these experiences are coming and going,
Rise and pass.
And that's what we're conscious of.
And the awareness is always present.
Whether we're aware of it or not,
That awareness is right there within us.
And the awareness is always present,
So let's just practice being present.
The awareness is stable whereas experiences come and go.
So just resting in that stability.
The awareness is unmoved.
So just cultivating the ability not to be moved by moment by moment experience.
The awareness is not attached.
So if attachment arises to the things that are found to be pleasant or unpleasant,
Wanted or avoided,
Just letting go of those attachments.
And noticing each experience,
Each thought,
Each feeling,
Each sensation that comes and goes.
While we,
As it were,
Simply sit and observe a quiet,
Silent witness.
And whatever arises in the mind,
In the form of thoughts,
Images,
Comments,
Even if they're thoughts and comments about this meditation practice.
And what's being experienced?
Or what should be experienced?
Or what shouldn't be experienced?
Just letting that come and go,
Rise and pass as well.
There's no need to strive for any particular experience.
There's no need to push away any particular experience.
The silent observer,
The witness,
Moment by moment experiences are like sand passing through.
And the awareness is like a rock,
Strong,
Steady,
Grounded.
Just simply rest on that rock of awareness.
Am So from this place of contemplation,
Awareness,
Let's reflect on what we gathered in our practice today and how it can serve us with whatever's going on in our lives at this moment.
The gifts that we receive,
Whether it's peace,
A sense of calmness,
Love,
Kindness and compassion,
Allowing us to be thankful,
Allowing us to be deeply grounded for gratitude.
So now,
Just to help us,
As it were,
Ground your awareness back with just a simple awareness of the body,
Its posture,
The sounds,
Temperature and whenever you're ready,
Allowing your eyes to gently open.
