Welcome to choiceless awareness meditation,
A practice to cultivate focused attention and broaden your awareness to be with whatever arises in each moment,
Creating a time and space that you will not be interrupted.
This is time for you to be with yourself with full care and attention.
Now sitting in an erect and dignified posture,
Allowing your body to settle in and sensing stillness with an alert and awake mind.
Bringing attention to the fact that you're breathing.
Being aware of the movement of the breath as it comes into your body and as it leaves the body.
Simply breathing at your own pace,
Not trying to change anything,
Not trying to be anywhere.
If you feel comfortable now,
Observing the breathing deep down in your abdomen as it rises with the in-breath and falls with the out-breath.
Connecting with the direct sensation of breathing in the abdomen.
Being fully here with each breath,
Moment by moment.
Breathing deeply.
Giving full care and attention to each in-breath and to each out-breath as they follow one another in a never-ending cycle and flow.
When you find your mind has wandered away from your breath,
Simply bringing it back with gentleness and firmness to the sensation of breathing in your abdomen.
Breathing in Viking Water from Deep inside the complete sould of your body.
You may find that the mind wanders off to thoughts,
Anticipations of the future,
Worries or memories from the past.
As soon as you notice your attention is not here,
Simply escorting your attention back to breathing.
Using the breath as an anchor to focus your attention and to bring you back to the present.
When outside of practice,
The formal practice,
When you notice you're moving out of the present or getting reactive or out of balance,
The breath can act as a deep anchor to a state of relaxed awareness,
Which is a profound state of balance.
So,
You may notice that the mind wanders off to thoughts,
Anticipations of the future,
Worries or memories from the past.
Following the full cycle of breathing,
The inhale as it makes its way to the present,
Makes its way all the way down to the abdomen,
The pause before the inhale turns into an exhale and the pause before the exhale turns into an inhale.
Following this cycle of breath with full awareness and alertness in this moment.
So,
You may notice that the mind wanders off to thoughts,
Anticipations of the future,
And now seeing if it's possible to expand your field of awareness to include your body as a whole and really feeling your breath from head to toe,
Feeling the sensations in your body of temperature,
Coolness,
Warmth,
Of touch,
Perhaps of your body making contact with the floor or the chair,
Any pulsations or tingling.
Just bringing your attention to a body sensation that calls out to you and just staying with that body sensation,
Seeing if it's possible to attend fully to that sensation without trying to change it,
Making it go away.
And whenever you notice that the mind has wandered away,
Simply bringing it back to the breath and the sense of your body,
Not going anywhere and not changing anything,
Simply being here,
Simply sitting.
Just staying with any body sensations that call out to you in this moment.
There may be times when sensations become overwhelming,
That it becomes overwhelming,
Sometimes difficult to stay focused.
And if this happens,
You have two alternatives.
One is to mindfully shift to a more comfortable position to relieve the tension,
But doing it with full intention.
And the other way to deal with this intensity is to perhaps stay with it,
Bringing your mind and your breath to that place,
Going right into that sensation,
Breathing into it and breathing out,
Attending to this with full curiosity,
Listening to what the body is saying,
Opening and softening,
Instead of racing and reacting.
So this is once it is magically brought into your memory,
It is a very sensual levitation What is happening now?
What is happening now?
Even in intensity you may find softness and acceptance.
Seeing if it's possible,
Even in areas of discomfort if it's possible to soften the body as much as is possible for you in this moment.
And relaxing into that area as much as possible.
And relaxing into that area as much as possible.
And if you feel comfortable now,
Allowing the field of awareness to expand,
This time moving focus towards sounds in the environment or perhaps within your own body.
And shifting your focus of attention from breath and body to moving towards the ears,
Particularly the consciousness of hearing.
Simply receiving the sounds coming to you without making any effort to go out and search for them.
If you do hear sounds,
Just being with them and simply reciting and being with moment into moment hearing,
Not trying to change anything,
Not trying to push away any sounds or jump towards the sounds or move forward towards the sounds,
Just simply resting in stillness as you allow the sounds to reach you.
And relaxing into that area as much as possible.
What is the quality of the mind as you sit here and receive the sounds?
What is the quality of the mind as you sit here and receive the sounds?
Sitting in stillness,
Aware of sound and the space between sounds,
Aware of silence,
Moment by moment by moment.
And it is normal for the mind to wander away from being with the sounds.
As soon as you are distracted and realize that your mind has wandered away,
Simply bringing it back to your breathing or to your ears or to whatever it is you are hearing moment by moment.
And it is normal for the mind to wander away from being with the sounds.
Noticing any tendency or impulse to reach out to the sounds and instead the invitation is to simply be here in an open and receptive state of being.
Simply attending fully to the sounds that reach your ears.
And if you feel comfortable once again allowing the field of awareness to expand.
This time expanding awareness to include thinking and thoughts in your mind.
Instead of letting them be a distraction,
Allowing the thoughts to be center stage.
Not getting involved in the content,
Simply seeing each thought as it comes up.
Letting the thoughts come and go.
Witnessing them,
Noticing the thoughts as they arise in your consciousness and as they dissolve.
Like floating clouds in the vastness of your sky of your mind.
Seeing if it is possible to see the arising of the thoughts and also their dissolving.
With an open sky like quality of mind.
And if you find yourself drawn into a current of thoughts,
As soon as you become aware of that,
Just coming back to the observation and perhaps using the breath or sensations of body to anchor you and stabilize you.
Noticing the quality of thoughts.
Thoughts can take many forms,
Can be neutral or highly charged.
Especially thoughts that come up that have fear.
Just being aware of fear and letting them come and go.
Thoughts of deadlines,
Just observing and letting it be here without pursuing them or rejecting them.
See being with the thoughts with a quality of kindness and curiosity.
Noticing the thoughts come and go.
Moment to moment.
Yum lagi tapi tin Sugoro.
And if you find yourself caught up in thinking,
Simply becoming aware of the world.
The fact and then coming back to just simply observing the thoughts.
The fact and then coming back to just simply observing the thoughts.
And now if you feel comfortable expanding your awareness.
So letting go of all objects of attention,
Breathing,
Body,
Hearing,
Thoughts.
Instead of focusing on any one,
Just allowing yourself to sit here and simply be with whatever arises in your awareness.
If thoughts come then thoughts,
If sounds then sounds,
If body sensations then just being with that.
Simply sitting in stillness,
Looking for nothing,
Being sensitive to what all.
Whatever unfolds moment to moment,
Being fully with whatever arises in each moment.
Now we are talking just about whatever words came from many different experiences.
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