Beginning with a couple nice deep breaths into your softening belly.
Prolonging your exhalation.
Seeing if you can exhale about two times as long as you inhale,
Continuing your nice deep breaths into that soft belly.
With a slow exhalation,
Again about two times as long as your inhalation.
Letting your body get heavy.
Now allowing your breath to resume a natural pace.
Focusing still on the breath where it's most apparent to you.
Paying attention to how it feels to breathe,
And where it's most apparent,
Maybe through the nose or nostrils.
Maybe the rise and fall of your body.
Letting your body get heavy.
And allowing your breath to resume a natural pace.
As you breathe,
Surrendering to gravity,
Letting your shoulders fall down and back.
Feeling the weight of your body Feeling the weight of your body on the seat beneath you.
Feeling the structure of that seat and the floor beneath you holding the weight of your body.
Feeling your feet and what contact they're making with what's beneath you.
Feeling your hands where they rest and the sensation of them.
Feeling the space they take up.
Feeling the aliveness within them.
Pausing there to feel whatever sensation is present in this moment,
Any vibration,
Any tingling,
Warmth or coolness.
Whatever's there just paying attention.
Seeing if you can notice the space they take up.
Now moving to the space in the center of the chest,
The heart space.
Paying attention to any sensations there.
Just noticing as you breathe.
Letting the thoughts and the thoughts become quieter,
Letting there be more space between thoughts with no resistance to any thought that comes and goes.
Even if there are many thoughts,
Shifting your perspective from the space and perspective from being one with those thoughts to being the witness of those thoughts.
Allowing each thought to move as it does,
Knowing that you are the awareness of them and not the thoughts.
Not judging the thoughts,
Not judging yourself,
Remaining objective and aware of what is coming and what is going.
And if there is more quiet within you,
You are not aware of what is coming.
If there is more quiet within you,
Enjoy the quiet.
Hear the sound of my voice.
Notice that it comes from a space of quiet.
And from that silent space,
The voice that you hear is defined.
And there's also a silent space within you which defines each thought through which each thought comes and goes.
And that silent space in you is awareness,
Is aware,
And has the capacity to love all that comes and goes through itself.
Every thought you may have pushed away had a version two,
Been a version two.
Been away,
Had a version two,
Been afraid of,
Frustrated with.
Each thought can be loved.
It's just a vibration and a temporary one.
Even if it repeats,
Everything and every thought comes and goes.
And you are not that which comes and goes fundamentally.
It is possible to identify with the awareness that you are.
The loving awareness that you are.
That has no beginning,
That has no end,
That doesn't come or go.
It is the witness of that which comes and goes.
And it is possible to drop into that knowing in this moment.
It's possible to let go of the identification with thinking.
It's possible to witness it without being it.
Seeing if you can notice sensations of your body wherever they're most apparent,
Remaining the witness,
Remaining awareness,
Objective awareness,
Paying attention without judgment,
Without dislike or wanting a sensation to be different or wanting to hold on to a sensation,
Just paying attention.
Just notice what you're aware of with interest,
With curiosity,
No matter the sensation,
Staying the awareness,
Staying the witness.
Coming back to the sensation of breath where it's most apparent.
See if you can take three conscious breaths aware of the sensation and sensations of breathing.
One,
Two,
Three.
