Sit with your spine relaxed but straight.
Eyes soft.
Shoulders melting away from the ears.
Take a deep inhale in through the nose.
Hold.
And release out through the mouth.
Let your breath return to its natural state but keep your attention steadfastly fixed on the flame of the candle.
Notice as it shifts and changes and see if you can let go of wondering and questioning.
And simply let the flame be exactly as it is.
If your mind begins to wander into the past or into the future,
Redirect it back to the flame.
Keep your attention steadfastly fixed on the flame of the candle.
But if your mind should wander,
Don't waste any energy on disappointment or frustration.
Just return your attention back to the candle.
And notice how it is always changing.
Just as everything in our lives is always changing.
Temporary,
Transient and impermanent.
Let go of questioning and analyzing.
Just notice what is happening.
Just observe.
Try to avoid making any judgments.
Just observe.
When we learn to observe reality as it is,
We let go of how we think things should be.
And we find lasting joy in the way that things are.
If your attention has shifted,
Gently return it to the flame of the candle.
Notice if you've begun to slouch.
Can you keep your back and neck in alignment?
Your shoulders relaxed and away from the ears.
Your posture alert but comfortable.
If the mind has wandered,
Gently steer it back to the candle flame.
Staying aware,
Alert but with relaxed attention.
Letting go of perfectionism.
Letting go of doing everything right every time.
In understanding that a failure to be present is a moment of pure awareness or presence.
Trying to perceive why ourselves are looking at the world instead of the world in its own right.
Keep your attention anchored in what you can see before you.
And very slowly begin to bring awareness back into the room,
Into the body.
Bring movement into the fingers and the toes.
And take a moment here to thank yourself for your practice.
And when you're ready,
You can raise your eyes.
