Drop your mind into your body.
Create a relaxed knowing of how your body feels right now.
Scan around the body,
Knowing each part of the body as it is.
No need to fix or improve anything.
Give your body permission to be exactly as it is.
Create simple,
Relaxed,
Clear knowing of the body.
No need to fix or improve anything.
Allow your breath to settle into a natural state of mind.
Let the body choose the rate of breathing.
Simply knowing the experience of breathing as it is,
Right now,
In an easy way.
Knowing inhaling.
Knowing exhaling.
No need to fix or improve the breath in any way.
Becoming relaxed and alert.
Clear about the breathing.
Knowing breathing.
No need to fix or improve the breath in any way.
Without judging what you see,
Know how your mind feels.
Are you tired or are you alert?
Calm or agitated?
Fuzzy or clear and crisp?
Interested or bored?
Patient or impatient?
Simply knowing your mood,
Meeting it with presence in a calm,
Relaxed,
Embodied way.
No need to fix or improve the breath in any way.
Being aware of this overall mood?
How does it affect you?
How does it affect what you experience right now?
How does it affect how you relate to it?
How are you influenced by the state that you're in?
As you're mindful of all of this,
Can you shift your identity?
Shift from identifying with your mood or attitude to identifying with the awareness that knows and recognizes the state you're in.
Shift back and forth a few times between being the attitude and then stepping out of the attitude and being mindful.
Back and forth between being in the attitude and believing the attitude and then simply knowing that the attitude is there in a relaxed and open way.
If you're able to do this,
And no worries if you're not,
Notice how different it feels to be the attitude compared to stepping back and being the knowing of the attitude.
Now,
For a little bit,
I'd like you to practice being the knowing of your experience.
Not in a disconnected way like an indifferent witness,
But rather gentle and caring,
Fully knowing your experience in an intimate way with equanimity,
Emotional balance.
Discover the calm center in the midst of the ups and downs of your experience.
See that you can know your experience without being carried away.
Learn this for yourself.
Learn that you can trust this.
Learn that you can trust this.
Ask yourself the question,
What is here if nothing needs fixing?
Don't try to answer the question.
Don't even think about the question.
Simply drop the question into your mind and notice the experience that it's designed to evoke.
What is here if nothing needs fixing?
Learn this for yourself.
I'd like to read you a poem titled Peace is This Moment Without Judgment by Dorothy Hunt.
Do you think peace requires an end to war or tigers eating only vegetables?
Does peace require an absence from your boss,
Your spouse,
Yourself?
Do you think peace will come some other place than here,
Some other time than now,
In some other heart than yours?
Peace is this moment without judgment.
That is all.
This moment in the heart space where everything that is is welcome.
Peace is this moment without thinking that it should be some other way.
That you should feel some other thing,
That your life should unfold according to your plans.
Peace is this moment without judgment.
This moment in the heart space where everything that is is welcome.
Peace is this moment without thinking.
