So whatever you're doing,
You can sit still,
Settle in,
If you're standing,
Remain standing if you're walking,
You can walk.
Whatever you're doing,
Just do it really fully.
Gather awareness in the physical body.
Just start to take account of what's arising.
Relax.
Be soft.
You can let the face be smooth.
Relax the jaw,
Shoulders,
The back of the neck.
Let the belly just be round and soft,
Expanding and contracting,
The whole torso expanding and contracting with the breath.
Let your awareness cover the space of the entire body-mind,
All of physical sensation,
All of emotional activity,
All of thought arising in this moment.
And as you cover this space in awareness,
Notice any suffering.
In this moment your suffering may be great,
It may be very subtle.
If you're having a complete experience of this moment,
Then there will be no suffering,
In which case that's wonderful,
You can enjoy that.
But for most of us,
Most of the time,
There's at least some resistance and therefore an opportunity to be precise about where we're holding,
Where we're saying no to the flow of sensory experience.
Let your awareness just move there,
Trust yourself.
It's a practice,
You'll get better and better at it.
See where your awareness goes when you intend to locate suffering.
Let your awareness just be drawn to this aspect of embodiment.
Be as precise as you can about the sensory experience.
Are there physical sensations associated with the suffering?
Probably.
Is there any emotional quality to it?
Possibly.
Are there thought forms arising indicative of some kind of resistance?
Just notice.
Just be as detailed as you can about this.
Notice the texture,
The quality of the experience.
What shape does it occupy?
Is it changing,
Expanding,
Contracting?
Is it getting more intense,
Less intense?
Whatever it's doing is you bring this great precision and clarity to the experience.
Bring with you an attitude of curiosity and openness.
Let go of any notion that this experience shouldn't be here.
Let go of any notion for the moment that this experience is a problem somehow.
Just allow the rawness of the sensory experience in this moment to tingle,
To vibrate,
To expand,
Contract.
Just saying yes.
In other words,
Just allowing the energy of it all to express.
Even as it is arising,
It is already passing.
Just let it pass through.
Allow yourself to become so open to this aspect of experience that if it were to stay here forever,
You would actually find a place in yourself to welcome it.
Because there's no resistance to it,
It's no longer a problem,
It no longer creates suffering.
Total openness.
Just awareness,
Aware of a certain shape,
Modulation of itself.
Nothing to do,
Nothing to fix.
Nowhere to get to.
Beautiful.
Do this again and again and again.
Perhaps your awareness comes right back to the same seed of suffering.
And again you bring precision of awareness,
Openness of heart to it.
Or maybe after problem solving,
Troubleshooting at this level,
You notice there's other suffering elsewhere,
Not as intense,
Secondary to the primary seed of suffering.
But nevertheless you're sensitive to it.
You allow your awareness to go there.
You allow your awareness to be right here,
Totally open to it.
You keep working in this way.
Microscopically combing through the body-mind,
Finding any grab,
Any resistance,
Any cross-crossing chronic contraction of awareness around a so-called problem.
And you become curious and open.
The open space of awareness just allowing any and all experience to express itself.
Practicing in this way.
You realize that you're already free.
You are never not free.
You are never not free.
