Sit comfortably and once you find the position that works,
Allow your body to come to stillness.
Close your eyes and explore the space with your other senses.
Listen.
Do you hear noises?
Do you notice silence in between?
Without any need for interpretation,
Practice pure observation.
Feel the contact with the ground beneath,
The contact with your clothes,
Feel the air touching your skin,
Smell and even taste the air around.
Listen to the sound of breath and shift your attention more and more from noticing the outside world to noticing your internal world as if you're swimming in the ocean and ducking your head under the water.
Yet with the same quality of attention,
The pure observation,
Without adding any judgement,
Without adding any response.
You are now a diver,
Diving deep into the ocean of your inner worlds,
Curious and wanting to discover.
And you're on the lookout for two types of fish,
The thoughts,
The words your brain produces and the feelings manifesting as sensations in your body.
Once you've named the fish for what kind it is,
Let it pass you by and look at what else is there.
Notice what's present with you in this moment.
Only look at the fish.
Don't judge them for good or bad.
Dive a bit deeper and notice the deeper you dive,
The more quiet you become,
The quiet witness,
A loving presence.
Until you reach the bottom of the ocean and you realize your form has expanded,
Your boundaries have disappeared,
You're no longer the diver.
You are now the ocean.
You are big enough to include everything that appears with love.
You are love.
You are.
Turn to the surface,
Hear the sound of breath as if it's the waves flowing in and out.
Notice the fish,
The thoughts,
The feelings.
Notice the temperature,
The atmosphere,
The ground beneath.
Notice what you'll see when opening your eyes before slowly opening them.
Thank yourself for the time that you've taken and go about the rest of your day being fully present.
