Let's begin by finding a comfortable seated position on a chair or in the floor or you could even lie down.
Please close your eyes and settle into this moment.
Feel your body.
Feel your weight and notice if there is any tension in your body.
Perhaps there might be a tension in your chest.
Perhaps there's little tension in your shoulders or perhaps a small tension in your hips.
Simply notice and set an intention to consciously relax your body.
Perhaps allow yourself to be at ease with yourself in this moment and now notice your heartbeat.
Notice the rhythm of your heartbeat.
Allow breathing to settle down and pay attention to movements of your belly and chest while you breathe.
At this moment you have nothing else to do,
Nothing to decide or think about,
Nothing to attempt and nothing to respond.
So allow yourself to surrender in this present moment.
Simply be here and now.
And now pay attention to the flow of your breath.
Feel the temperature of your breath.
Feel the sensations of your breath.
Simply be aware of your breathing,
Breath after breath.
Your breathing is an object in your consciousness.
You are aware of your breath.
You are not your breath.
You experience breathing moment after moment.
Be aware of your body.
Your body is an object in your consciousness.
You are not your body.
Be aware of your thoughts.
Your thoughts are objects in your consciousness.
You are not your thoughts.
You experience thoughts.
Your thoughts are not who you are.
So who are you?
Who are you beyond your name,
Beyond your personality,
Beyond your memories,
Beyond your traumas and beyond your self-importance?
Who is it that aware of everything?
This question is not for your mind.
There is something inside of you that receives this question and knows how to look.
All these things are watched inside you.
They may change but you are there to observe the changing.
They may disappear but you are there to observe the disappearance.
So where is any identification?
Don't let this feeling connect you with your guilt,
Your shame and your memory.
All these things appear inside your consciousness.
Therefore,
You are not them.
If you get distracted with thinking,
Notice how this distraction is also observed by you.
This distraction is a phenomenon happening inside your consciousness.
Focus your attention on your being,
On your sense of existence.
Focus on this awareness of I am consciousness,
Moment after moment.
This moment after moment.
If you let go of everything inside yourself that you can get let go of and just for this moment don't cling to anything.
Remain as consciousness.
I am consciousness.
Be this space of consciousness that cannot be limited.
This space cannot be overshadowed by self-importance however many.
There is nothing lacking in this space.
There is no unfulfilled needs.
Nothing to be healed of.
Nothing to be proved and nothing to be achieved.
Let your attention rest quietly in this open space of awareness.
Your consciousness is like a blue sky and your thoughts and emotions are like passing clouds.
So,
Where is any self-importance here?
This space is always there.
You don't need to attain it.
You don't need to earn it.
It is who you are.
Just honor your being by remembering who you are.
You are the consciousness that perceives everything.
But nothing changes.
The space is always there.
Remember your being.
Remember that you are the witness.
Awareness inquires and simply sit quietly allowing yourself to be present as to whatever arises.
Now in this moment if you are still sitting gently allow the chin to fall towards the chest.
Or if you are lying on your back you could stay there for a little longer if you want.
Otherwise feel free to blink your eyes a couple of times with less effort.
When you are ready please open your eyes.
