My dear mindfulness friends,
This is the ocean of awareness practice So as you come to the practice Checking your posture if it's Wakeful and also comfortable.
I'm really taking our time to prepare for this practice Finding an appropriate posture to practice And whenever you are ready allowing the awareness to travel into your body really becoming aware of your body and feeling your body And you can bring the half smile of the Buddha to the lips And then scanning through your body And smiling to each part of your body Softening each part you can begin with the your facial expressions And softening your face your eyes the nose the mouth and the jaw And letting go of any clenching sensations and then you can continue to soften your shoulders And releasing the holding sensations And you can smile to our shoulders the half smile of the Buddha Being kind and compassionate to your shoulders And moving to your chest Becoming aware of any sensations in your chest and maybe tightness And releasing Then moving to your abdomen the belly feeling the rising and falling away some gentle movements When you're breathing and breath out like waves in the ocean coming and dispersing And moving to your hands Softening your hands Letting go of any squeezing sensations You can smile to your hands And when you are ready moving your awareness to your legs Maybe the upper legs the thighs the knees and the lower legs And all the way down to your feet Releasing your feet Releasing any tightness tension So we are not controlling any sensations Even fixing them.
We just use our vast sense of awareness to become aware of our body sensations And with this awareness We can gradually soften and release any tightness Whenever you are ready my friends You can bring your awareness to the sounds around you Listening to the sounds Maybe from outside or it can come from your inside your body Just being aware of the sounds No need to judge or label the sounds whether you like or dislike Whether they are good or bad Simply noticing the sounds Maybe raw materials like its pitch Vibration Breathing Loudness and some sounds are dominant some sounds are very small light or There might not have sounds just a silent moment also becoming aware of the silence Allowing this vast awareness to guide you to pay attention to the sounds the raw materials of sounds And some thoughts may come also noticing your thoughts It can be judgment about the sounds your worries your memories daydreaming Being calm becoming aware of your thoughts also noticing the difference between getting caught up in the thoughts and Stepping back and being aware of your thoughts Fearful and critical thoughts may come to your mind and Bring you a sense of anxiety And see if it's okay to see those thoughts Like waves So if you are the ocean you will not be afraid of waves So really inviting the ocean of awareness to be in the present Letting the ocean of awareness Guides you to accept the waves on the surface and settle in a deeper space of Serenity Then you can also explore your body When some thoughts come to your mind You might have some body reactions like your facial expressions your shoulders chest abdomen your hands So using this vest awareness to notice your body sensations And some thoughts may come again using your awareness to witness them so my friends here's invitation is to use the open awareness No matter what may come to you maybe sounds or thoughts Emotions body sensations You're just sitting here and being open to everything Allowing your experience as it is simply using the ocean of awareness to receive everything Then maybe a thought is coming to your mind Some external sounds or any body sensations And becoming aware of them and as the practice Comes to the end.
I want to share with you Tibetan phrases Utterly awake Senses wide open Utterly open no fixating awareness Utterly awake senses wide open Utterly open no fixating awareness nothing to fix avest open and receptive awareness Thank you,
My friends You
