Let's pause for a few moments.
And let's find a comfortable way of being here.
This could be sitting.
Or it could be lying down.
Whatever position feels right.
In this moment.
The breath can come and go as it wants to.
And if a natural sigh or yawn wants to happen.
We can allow it.
The eyes can be open or closed.
Either way.
We can allow them to soften.
And rest.
And we can also invite the softness to spread to the face.
The jaw.
The neck.
The shoulders.
And the rest of the body.
As the body is softening.
We might notice how our attention is already landing in different places.
Sounds may be present,
Near or far.
Sensations,
Whether subtle or obvious.
May be present.
Thoughts may come and go.
There's no need to change where the attention goes.
We can just notice what's already here.
That we are already here.
Presence is already happening.
We're not trying to focus on anything in particular.
And we are not trying to widen or narrow attention.
No effort is required.
We don't need to enter any special state to experience this.
Nothing needs to be put aside.
Nothing needs to be prepared.
There's nothing we need to step into.
Or nothing we need to switch on.
This moment is already here.
And we are already in it.
We can just notice that experience.
Is already unfolding right where we are.
Then we might gently explore this idea.
What if there is nowhere else to get to?
Not as a belief but as something we sense.
Right in this moment.
We may notice the habit of leaning forward.
Towards what comes next.
Towards improvement.
Towards completion.
And without needing to change that habit.
We can simply notice it.
And then we can ask.
What happens?
When there's no destination.
Ahead of us.
Nowhere to go but to be.
In this moment.
There may be a quiet sense of relief here.
All.
There may be nothing noticeable at all.
Either way is fine.
We're not trying to stay present.
We're merely noticing that presence does not leave.
When attention drifts.
Even what we call distractions.
Happened here.
In the present moment.
Each sound.
Each sensation.
Each thought.
Is arriving.
On its own.
Nothing needs to be changed.
For this moment.
To be complete.
For a few moments.
We can simply rest.
In this recognition.
Not holding on to it tightly,
But.
.
.
Just sensing how experienced.
Continues to unfold.
All by itself.
Breathing happens.
Sounds come and go.
Thoughts appear.
And disappear.
Even doing nothing.
Is part of this.
And when attention wanders.
.
.
That too is happening here.
It's all happening right here.
And as this moment continues to unfold we may begin to notice the wider space again.
The support beneath the body.
The sounds in the environment.
This body here.
In this place.
There's no need to rush this.
Small movements may happen.
The fingers,
The toes.
A gentle shift.
The eyes may open.
In their own time.
If they've been closed.
Nothing special.
Is required.
We're not taking anything with us.
We're simply noticing.
That this sense of being here.
Has never gone anywhere.
And however we go on from here.
We can do so.
Gently.
