So we'll now do the actual practice of choiceless awareness meditation.
To begin with,
Get yourself comfortable but upright,
Back straight,
Shoulders straight.
Head looking down,
The eyes can be a little bit more open than usual in this meditation.
Tongue against the top of the mouth and the hands either the right on the left with the thumbs gently touching or otherwise on the knees if you prefer.
Begin with a few deeper breaths,
Two or three long breaths in,
Long breath out.
One more long breath in,
Long breath out.
And just let yourself relax,
Let the body completely relax every part of the body.
Let the speech,
The internal dialogue in our mind,
Let that relax.
And let the mind or the awareness itself relax as well.
And then to begin with,
Bring your attention into the present moment.
Gently begin to focus on the breathing and just for the first few moments,
We just stay with the breathing,
Observing the breath going in and the breath going out.
Very little.
And now gently and gradually move your attention from the breathing to the mind,
The awareness itself.
That sense of being aware like a clear dawn sky.
Not the thoughts and feelings and emotions but the awareness which is below those.
And if nothing else is occurring just stay with that sense of awareness.
But as soon as something arises,
Whether it's a sound,
A sensation in the body,
A smell or a taste,
Or a thought in the mind,
Keeping yourself as the observer of whatever's going on,
Without being involved,
Label it,
The sound of a bird,
The sound of someone talking,
A pain or an itch,
A thought about tomorrow,
A thought about yesterday,
A thought about my family,
Whatever it is,
Label.
And without being involved in it keep yourself as the observer.
And as the observer just let it arise,
Let it be there and let it naturally go on its way.
When you find yourself involved in a thought or a sensation or a feeling,
Notice that you've become involved.
Step back from it,
Label it as what it is,
Return yourself to just being the observer and let it be there,
Let it naturally go on its way.
And to finish we dedicate through our practice,
May this lead to the end of suffering for all living beings and may this be the cause of all living beings to experience only happiness.
