Morning,
Afternoon,
Evening.
So when we begin to sit,
In a sense,
We don't have to ask it explicitly,
But it's what's going on.
What's here?
We're not looking for an intellectual answer.
We don't respond to that.
We just bring curiosity to bear.
On our experience.
So what do we find?
I know that can be.
An aching knee.
Headache.
Feeling of rest or calm from sleep or whatever.
A sadness,
You might notice a tightness or a heaviness.
Might not be some emotional discomfort.
So let's take our attention to what wants the attention It may be where we all want to put it.
Is there a sadness?
Is there frustration?
Or an anxiety.
Not thinking about it.
Just feel what's here and that's all you need to do.
Give it space.
Don't try to change it.
If it's a heaviness or a tightness,
Whatever.
What's it feel like?
Just feel what's here.
Not to resolve it,
Not to heal it.
Don't take care of itself.
And certainly not so it will go away.
Forget about the words acceptance.
Trying to change.
Just feel it.
Of not accepting something so that it will go away.
What does it feel like?
Checking that you are relaxed.
Relax around it.
Give it space.
Let it be exactly as it needs to be.
I'll try to work it out.
Don't analyze it.
If you want to do anything,
Just ask it a question.
What do you need from me?
What gets you feeling like this?
Just feeling.
Listening.
What's going on?
If you're in thought,
Just drop the thoughts.
Come back to your direct experience.
Your actual experience.
Not the made-up one.
Not the conceptual one.
So you can carry on with this if you wish,
Or move into literally a just sitting,
Open awareness and see what life presents.
Nothing special.
Don't look for fireworks.
It won't last very long.
Just sitting.
Feel the breath if you wish,
If that helps.
Where is the attention right now?
Just unhook from your thinking.
Not good or bad.
You are right here with life as it really is,
The hearing and the seeing,
The feeling.
Usually if you weigh a little,
End up in a lot of thinking,
It's okay,
Just take a deep breath.
And take attention to the end of the out-breath.
Just feel that.
What's happening right now.
Getting frustrated and you're listening to mind.
You're getting bored,
It's the same.
Okay,
That brings us to the end.
Thank you,
Guys.
