Choiceless awareness and mindful meditation recorded by Gemma at the owl and the coconut.
Coming to sitting.
Sensing into the contact of your feet on the floor.
Or the contact of your body with the chair or the cushion beneath.
The weight of the body going down and the height of the body rising up.
A gentle and dignified posture,
Not striving or straining in any way.
Sensing in to a noticing where your body meets the support beneath.
Perhaps feeling held by this support and the earth beneath you.
Letting gravity take your weight.
Choosing either to close your eyes or adopt a soft gentle gaze.
And coming to your breath.
Noticing where you're experiencing your breath most vividly in your body right now in this moment.
So locating your breath.
And knowing this place in your body where you sense the breath most intensely.
This can be an anchor point for you to return to.
Whenever you feel scattered or overwhelmed or thoughts are crowing your mind.
You can always return to this anchor point of your breath.
Or the anchor point of the contact of the body with the support of the floor beneath you.
In this choiceless awareness practice we're simply sitting.
Being in the present moment and becoming aware moment by moment of whatever arises.
Without choice or preference.
Without getting hooked on to or travelling with thoughts or feelings or stories in the mind.
Simply letting emotions or thoughts arise.
Be present for a moment or some moments.
And then allowing them to move on and through and beyond our awareness.
So letting them come and go.
Noticing what's arising,
Allowing it to be for some moments or a moment.
And then letting it move,
Shift,
Perhaps fade in our awareness.
And now in this moment noticing what's arising,
What's here now.
What are you noticing at this particular moment,
This precise moment?
What physical sensations are you aware of in the body?
Perhaps sensations on the outside of the body,
The surface of the skin.
Or on the inside of the body from within.
What's here now?
Perhaps awareness of the breath,
The rise and fall of the chest or the belly.
Perhaps a thought or thoughts.
Perhaps a feeling or a mood.
Coming and going.
Changing and shifting.
Moving on and through,
Moment by moment.
Continuing to sit and be and breathe.
And noticing what's here now in this moment.
Taking this opportunity to experience contact with the immediate world around you,
Through your senses.
Perhaps sound.
Noticing sounds around.
Perhaps being aware of smells.
Or experiencing the physical touch of your hands in your lap or your feet on the floor.
Or the touch that the body makes with the support beneath you.
Simply experiencing the senses without any urge to change or to fix or to alter anything.
Letting things be in your awareness just as they are for right now.
Being with choiceless awareness.
Experiencing the full sense of the here and now without any preferences,
Any decisions,
No choices to be made.
Without any particular way to be.
Neither indulging in memories or pursuing future dreams or fears.
Nor looking for something to happen in the present.
Simply allowing your whole being to rest in this choiceless awareness as best you can for right now.
Bringing your full attention to your mind and body in the present moment.
Without trying to alter or change the experience.
Whatever is occurring in the body or the mind.
Feelings or emotions.
Thoughts,
Sounds,
Smells,
Sensations.
The task is simply to observe the ever-changing nature,
The comings and goings and aspects of experience.
The arising and shifting,
Subtly changing,
Moving on,
Moving through and beyond.
Moment by moment,
Over and over as you breathe with it all and simply allow yourself to be.
Permit this silence,
This stillness to be.
To be just as it is.
Just as you are.
Remind yourself there is nowhere to go.
Nowhere to stay fixed on.
Nothing particular to do or aim for or achieve.
Just for this moment.
Continuing to breathe,
Allowing yourself and the world around you as you are experiencing it.
Just to be as it is for right now.
