Welcome.
Let's begin simply today,
Knowing that you don't have to achieve anything here.
You don't have to fix yourself or get it right.
For the next 20 minutes,
The experiment is what if you let things be just as they are?
We'll invite you to find a posture that feels balanced,
Like a mountain that doesn't need to move.
Your eyes can be opened or closed,
Whatever is easy.
And take a couple of slow breaths in and out.
Settle your body.
Settle your seat.
And settle into this perhaps strange instruction to do nothing.
For the first few minutes,
Let's play with a bit of focus.
So picking something simple,
Either your breath,
Or maybe sounds in the room,
Or the feeling of your hands.
And just rest your attention there.
When the mind wanders,
Which it will,
Just bring it back gently.
No big deal.
This is just a light warm-up.
Like stretching before exercise.
Just continue to come back lightly.
The mind will wander,
But again,
Just bringing it back lightly.
Okay,
Now drop the exercise and release every effort.
Allow your attention to go where it wants.
If it drifts,
Let it drift.
If it spaces out,
Let it space out.
If thoughts swirl,
That's fine.
And so there's only one instruction.
Whenever you notice yourself trying to do something,
Like focusing,
Fixing,
Resisting,
Or even meditating well,
Just drop it and let go of the doer.
Whenever you notice yourself trying to do anything,
Just drop it and let go of the doer.
And remember,
Dropping is not a heroic effort.
It's as simple as loosening your grip on a pen,
Just opening your hand.
If nothing seems to be happening,
That's perfect.
If everything seems to be happening,
Also perfect.
You can't fail at this because there's nothing you can't do.
There's nothing to succeed at.
See if you can let your body be still,
Your mind unpolished,
Your experience unedited.
Let the whole thing unravel itself like a ball of yarn rolling across the floor.
Whenever you notice yourself trying to do something,
Resisting,
Trying to get this right,
Focusing,
Or fixing,
Or planning,
Just drop that doing.
Let go of the doer.
Like loosening your grip on a pen,
Just opening the hand,
Letting it fall.
Noticing any patterns of doing,
And allowing yourself to do nothing.
And we're going to begin to come toward a close for today's practice.
Notice that you've been sitting here and somehow,
Life kept going without your interference.
And your breath continued.
Your thoughts came and they went.
Awareness was already aware.
Maybe take a few fuller breaths now.
And begin to open your eyes if they were closed.
Have a look around your room or your environment.
You don't need to carry this as another job to do.
Just allow this attitude to sprinkle into your day.
A reminder that sometimes,
In fact often,
Less really is more.
Thank you for joining and practicing with me here today.
