Sit or lie down in a comfortable position.
With your eyes open or gently closed.
Allow your senses to open to the sounds around you.
The touch of air on your skin.
The sensations where your body touches the surface that it's resting on.
And the feeling of letting go into being at rest and at ease throughout your entire body and mind.
Bring attention to sensations in your jaw.
Eyes.
Forehead.
Neck.
Shoulders.
Arms.
Palms.
Chest.
Peli upper and lower back.
Pelvis.
Hips legs.
Feet.
Welcome your entire body as a field of radiant sensation.
Front,
And back.
Lift,
And right.
Inside.
Welcome your entire body as a field of radiant sensation.
Be aware of the various movements of sensations.
Emotions.
And thoughts that are coming and going in your awareness.
Take time to relate to them as messengers.
And see the actions they're asking you to take in your everyday life.
Now turn your attention to sensing yourself as the one who is aware of these changing movements.
Note how you're the observer.
The one who is observing.
Let go of attending to the movements and instead note and feel yourself as the one who is observing them.
Feel yourself as an observer who is observing.
As you feel yourself as an observer who is observing.
Allow yourself to settle into the feeling of being.
Note how,
As being,
You feel spacious and open.
Beyond time.
Perfect and without need.
Connected within.
And without.
As being.
And complete as you are.
As being.
Relaxing into being.
Without thinking.
Just being.
Note how you're aware of being.
How the feeling of being is in your awareness.
Note how the feeling of being and the various movements of sensation.
Thank you.
And emotion.
Are all activities arising in your awareness?
Allow your attention to turn away from being.
Towards sensing awareness.
Allow yourself to become absorbed in sensing and being awareness.
No thinking.
Just being awareness.
Notice how awareness is.
Whether being or thinking is present or absent.
How awareness is.
Whether emotion or sensation is present.
Or absent.
How awareness is.
Whether anything else is present or absent.
Allow attention to be completely absorbed in being awareness.
Everything dropping away.
Except for the felt sense.
Of being awareness.
Note,
As you're being awareness.
How you're aware of being awareness.
How the feelings of being a self,
Or I,
Who is aware,
Is present.
And how this sense of self creates a subtle separation between you,
Who is aware,
And awareness.
How your sense of I maintains awareness as an object that you're aware of.
Allow attention to become even more absorbed in being awareness.
So that all sense of self I,
Self-awareness,
And separation drops away.
Feel yourself as awareness that is everywhere.
Infinitely spacious and open.
How inside.
And outside.
Merge together into the felt sense of wholeness.
No inside or outside.
Just the wholeness of awareness.
Just experiencing your undivided wholeness that is aware.
Invite in your inner resource of well-being.
And the feeling of being secure.
And at peace.
Affirm these as qualities of awareness and wholeness that you can access at a moment's notice.
Whenever you need to take time to welcome the felt sense of awareness and your wholeness.
Continue resting as the felt sense of wholeness and awareness.
Experiencing your wholeness until you feel ready to end this practice of iris.
As you're ready to return to your everyday activities.
Take a few moments to affirm your intention to continue sensing your felt sense of wholeness.
Awareness.
And well-being throughout your daily life.
While you're walking.
Talking.
Working.
Play.
Resting.
Or sleeping.
Continue to welcome the felt sense of awareness.
Wholeness.
And well-being as present.
Accompanying your every experience.
Remembering you.
In every moment.
When you're ready to return to your daily activities.
Take a few moments to open and close your eyes several times.
While noticing objects in the environment around you.
All well-being awareness.
As you begin to move.
Remain with the felt sense of being-awareness.
Then go about your day while noticing how the felt sense of unchanging awareness is always present.
