Close your eyes and try to sit straight leave the breath as it is,
Don't try to change it in any way and just try to relax if you feel tension in your body,
Let it go let go of tension in your face the back of your head,
The neck,
The upper back your shoulders,
Just let go chest stomach area and your lower back let go of the muscle tension in your legs your calves and your feet and let your hands just hang softly in your lap let yourself sink into a state of open awareness just being with whatever comes up and when there is a tendency for your attention to contract around an object just let go every time your mind grasps onto a thought or an external sound or maybe a feeling inside your body the moment you become aware,
Let go,
It's alright,
Just leave it for what it is and whenever you notice that you're mind-wandering again the moment you become aware,
Let go and perhaps give yourself a little thank you,
A little nod,
A little smile maybe even a hug this moment is truly important because thanking yourself for being aware conditions your mind to be aware more often just let go and thanking you,
Thanking yourself for letting go you just let go by constantly letting go your mind comes into a state of fastness,
Spatial awareness in which there is just sensory phenomena arising and passing again and again and again and every time your mind contracts around one of the objects,
Let go it's that easy you could even widen your awareness yourself by just imagining there is 360 degrees of space around you just awareness and try to find its boundaries expand expand your awareness is there a limit to the boundaries of your awareness?
Now if you feel your body in that fast,
Spacious awareness are you able to clearly determine the boundaries of your body?
What is your body?
What are the limits?
Where does your body end?
Is there even a sense that it's you?
If not,
What is your body then?
Perhaps you could even spread your awareness from your body sink into your body,
Feel the boundaries and widen just merge with your surroundings what happens?
Is there a sense of a self?
Is there a you to which the body belongs?
Remain in that open space of awareness just let go where is your awareness coming from?
Is there a central point from which awareness is observed?
Where is that central point?
Is that you?
What happens if you look for it?
What happens if you look for it?
Does the mind feel confused?
How could it even be that the observer can be observed?
If you are the observer,
Who is then the one that's observing the observer?
That's observing you what are you?
Now let go,
Just let go and let yourself sink into spacious awareness once again there's nothing to do just let go every time an intention comes up an intention to grasp,
To grasp onto a thought or a sensation every time the mind grasps onto something,
The mind contracts and there's identification with a you,
Your thought,
Your emotion and when you let go,
That contraction widens,
Awareness widens and in a wide state of awareness there is nothing to identify with there is just awareness and stuff happening inside it now,
Just let go of intentions let go just let go now,
Imagine that you are in front of you and shift your awareness to the you in front of you and from that perspective,
Look at the you that's meditating right now how does it feel?
Confusing?
Every time your viewpoint shifts to the space behind your eyes shift it back to the you in front of you how could it be that if you were located behind your eyes you could look from another point in your awareness,
How is that possible?
Where are you?
Every time the mind tries to rationally explain,
Let go just shift your attention back to the you in front of you see if you can remain in that view point of awareness now,
If you open your eyes for just a bit see if you can find an object and look at it point your finger at it see the color,
The texture,
The location of the object and now,
Point your finger towards your face and see who you are pointing at,
Shift your attention what happens?
Does it create tension?
Do it again besides looking where you are located in your awareness you could also look at a sense of self in time perspective is there always a sense of self?
When your mind resides in spacious awareness,
Is there a you?
The moment the mind contracts around an object in awareness,
What happens with the sense of self?
Does it get stronger?
Does your body get tenser?
What does a contracted mind state lead to?
Does it lead to craving?
Projecting into the future or the past and therefore resisting this present moment what happens?
Who are you?
