Hello and thank you for joining this meditation.
You can find a gentle upright seated position.
Something that you can maintain without needing to adjust for about 10 minutes.
And if you'd like you can gently close your eyes or keep them open if you'd prefer.
Now slowly become aware of any sounds that may be present in your environment.
Notice that it requires no effort to hear these sounds.
Hearing is happening all on its own.
And in the same way that you are not creating the sounds,
The act of hearing requires no action on your part whatsoever.
Rest in this space of effortless hearing.
Thoughts and images may arise and that's perfectly okay.
This is naturally occurring.
And just like the sounds,
Thoughts and images will eventually pass through consciousness unassisted.
Now gradually become aware of any bodily sensations that may be present.
Perhaps you can feel the temperature of the air on your skin.
Perhaps there's a tension or a tightness present somewhere.
Perhaps you can simply feel where your body is making contact with your seat.
This sensation of feeling also requires absolutely no effort on your part.
All of it naturally taking place.
So rest in this space of effortless feeling.
Just as feelings and sensations will arise and pass away,
So too will thoughts.
Not as a result of any effort or lack of effort on your part,
But all a part of the natural flow of existence,
Of life itself.
Now become aware of this sense of being conscious.
You are aware.
This spontaneously occurring awareness also requires absolutely no effort on your part.
Your senses are functioning all on their own.
The flow of thought and sensations coming and going.
Not as a result of anything you've done to create them or to be aware of them.
And not requiring any effort to make them pass away.
From this perspective,
You are the effortless observer of all thought,
Sensation,
And worldly phenomena.
Rest in this space of effortlessness.
And you don't need to try to restrict your effort or worry if it feels like you are somehow efforting.
Because any perceived additional effort is also spontaneously arising.
So there's no need to worry.
Nothing to push away.
Just rest.
Sounds,
Sensations,
Thoughts arising and passing away.
No problem.
No effort required.
And when you're ready you can slowly begin to open your eyes if they've been closed.
And become reacquainted with the world around you.
Thank you for being here today.
For committing to this practice.
And I'll look forward to seeing you next time.
Bye for now.
