Shamatha (Open Awareness)

As always,

We begin by preparing the body.

So again,

Keeping the back nice and straight.

And at the same time,

Allow the entire body to become completely relaxed,

Completely at ease.

And relaxing more deeply with each out-breath.

And once you've established that good posture,

Then keeping the body as still as possible,

Avoiding any unnecessary movement or fidgeting.

Allowing the breathing to flow naturally and effortlessly.

And allowing the mind to come to rest in the present moment.

And simply becoming aware of the rhythm of the breath.

And now allowing your eyes to be at least partially open,

Resting your gaze in the space in front of you.

And simply release all appearances,

Allowing the mind to come to rest.

Not doing anything at all.

Simply being present,

Knowing that you're aware.

And simply resting in that open,

Spacious stillness of awareness.

Hmm Now,

Whilst resting in that stillness,

Start to become aware of the movements of the mind.

Even here,

Movements includes also sense objects.

So observing whatever is appearing to the mind.

Thoughts,

Emotions,

Sounds,

Sensations and so on.

Observing them as they arise and pass.

You and if you're finding that you're constantly getting caught up in appearances then shift the emphasis more to stillness that is mainly rest in stillness and then a little bit in the corner of the mind observing anything that is appearing in the mind or if you find that you're simply drifting into dullness or drowsiness then place more emphasis on movements that is a closer attention to your anything that is appearing to the mind and less attention to stillness and just a little bit in the corner of the mind observe any other appearances to the mind you You You