Nothing Has Been Added. Nothing Has Been Taken Away.

This meditation is an invitation to stop trying to become aware and to recognize what has never been absent.

You’ll be guided to observe how breath, sensation, thoughts, and feelings naturally begin and end...while something more fundamental does not.

There’s nothing to focus on and nothing to achieve here. This is a quiet practice of recognition rather than effort, designed to settle the nervous system and gently reveal what doesn’t require your attention to exist.

You may return to this meditation anytime you feel caught in striving, fixing, or doing.

Nothing has been added. Nothing has been taken away.

Transcript

Awareness doesn't need your attention to exist,

Experience does.

This is not a practice you begin,

It's one you remember.

Experience starts and stops,

Awareness does not.

Allow yourself to settle,

Notice the beginning and the end of the next three breaths.

Breath moves on it's own,

Rising,

Falling,

Now notice sensation in the body,

Temperature,

Texture,

Contact,

Nothing to analyze,

Just what is present,

Sensations shift,

Some fade,

Others appear,

Now notice thought,

Thoughts arise,

Often uninvited and pass in their own time.

You don't need to follow them,

You don't need to stop them,

Notice that thoughts begin and end.

Now notice feeling,

Not the story,

The felt sense,

The tone,

The movement,

Feelings change,

They resolve,

Breath changes,

Sensation changes,

Thought changes,

And feeling changes.

Each one has edges,

Now gently notice what doesn't need your effort,

This noticing doesn't begin when a breath begins,

It doesn't end when a thought fades,

Nothing needs to be added here,

This is what is meant by no beginning and no end.

Not as something you do,

But as something you notice,

Needs to happen here.

You see my friend,

There is nothing to finish,

This does not end because the meditation does,

You can notice this without effort,

At any time,

At any moment.

Nothing has been added,

Nothing has been taken away,

Body and spirit be abundant with peace,

Timeless,

Endless,

And steady.

Today and every day.

Until next time,

Namaste.