Take a few moments to settle in to a steady and comfortable seat.
Close your eyes or keep them at a soft gaze in front of you.
Guide yourself into a centered alignment,
Stacking the shoulders over the hips.
Lengthen up through the spine as your sit bones stay connected beneath you.
Invite the muscles of your face,
Shoulders,
And belly to relax.
Allow your breath to be natural and smooth.
Feel the inhales turn into exhales and the exhales turn into inhales.
Notice sounds arising and fading away.
Notice the spaces of silence between the sounds.
Be aware of any thoughts that float through the mind.
Try not to push thoughts away,
And at the same time,
Try not to hold on to any thoughts either.
Allow them all to come,
Stay,
And go.
You might notice that in some moments you are aware of the past or the future,
And in other moments you are aware of the sensations,
Sounds,
And thoughts happening right here,
Right now.
This experience is completely natural.
Watch the mind move away and come back on its own.
One of the fundamental characteristics of reality is that everything is changing.
So for the remainder of this practice,
Allow your awareness to change itself.
Feel sensations in the body change.
Watch the continuous rising and falling of the breath.
Notice thoughts and emotions flowing through the mind.
Continue to let your awareness follow the movement of awareness itself,
Moment by moment.
There is no other aim than exactly what is happening with the body,
Breath,
And mind right now.
Be the constant watcher of awareness as everything else moves and changes.
You are aware of the past,
The future,
And the future.
You are aware of the past,
The future,
And the future.
You are aware of the past,
The future,
And the future.
You are aware of the past,
The future,
And the future.
You are aware of the past,
The future,
And the future.
You are aware of the past,
The future,
And the future.
You are aware of the past,
The future,
And the future.
You are aware of the past,
The future,
And the future.
You are aware of the past,
The future,
And the future.
Slowly and mindfully find your way to a standing position and prepare for walking meditation.
