Sit in a comfortable position with your eyes closed take a few deep breaths and let go of everything that came before this moment and take a few deep breaths and let go of everything that will come after and simply be here,
Now,
Just sitting with yourself put your focus on your feet and observe the sensation there what does it feel like if you really pay attention?
Don't worry if you don't feel anything in particular just notice what you do feel,
Even if it's nothing now move your focus to your knees and in the same way notice the sensation there feel the inside of your knees if any thoughts appear,
Simply notice that and let the thoughts come and go without engaging in their content if your thoughts are very busy,
Simply go back to your focus and do the best you can over and over again then put your focus on the upper abdomen deep inside,
Somewhere between your navel and your heart,
Put your attention on your upper abdomen and notice what it feels like there notice also how your breath goes straight into your belly and how the belly expands on the inhale and gently contracts on the exhale don't do anything to alter your breath simply observe how your body is breathing and allow your abdomen to relax and open more and more with each exhale then feel your shoulders and allow them to hang off your spine feel your arms relaxed and feel the sensation of your hands then move your focus to your neck and throat and relax any tension there feel your jaws and mouth,
Your tongue then put your focus on your nose and observe the breath around the nostrils notice how it feels as your body draws in air and lets it out again and remember thoughts don't matter,
Simply acknowledge that your mind produced a thought and return to your focus then go on to feel your eyes and eyelids,
Eyebrows,
Forehead,
Temples feel the outer ear and the inner ear see if you can relax the inside of your ear and open it to all sound and focus on the top of your head,
Feel the sensation there and now feel your whole body then relax the focus on your body and pay attention to your sense of being your own alive presence the awareness of being here now your knowledge of your own being feel this throughout your body-mind does this aware presence have a particular location in the body?
Does it end anywhere?
Does it have any edges?
Does this aware presence have an age,
A gender?
Has this aware presence ever changed?
Does it have any particular qualities?
Or is it without qualities?
Simply explore what your aware presence is like to you let any appearing thoughts or images dissolve in the expansion of your own inner stillness this benign spaciousness is always with you as a background to everything you do it's easy to overlook because it's so quiet and our thoughts and feelings so loud but this calm presence is with you day and night it never abandons you as soon as you turn your attention to silence you are welcomed with well-being,
Safety,
Stability,
Peace this stillness has been with you all your life it has kept you alive and safe as soon as you turn towards it you are bathed in quiet affection and enjoyment it's what you are,
Your true inner being always available always open and later as you go about your day remember that it's always there,
Always reachable and always,
Always welcoming you as you are gong
