Take the time to ensure that you're comfortable.
You may like to close your eyes or keep them softly open,
Gazing downward.
And adjust your posture so that you feel comfortable and supported.
Feel for a few passing breaths,
Incoming and outgoing.
Stay with the experience of the breaths coming in and out to gather your attention away from external distractions of any kind.
Notice the cadence of your breath,
The texture,
The posture.
The pauses.
The movements.
The temperature.
Use the breath as an anchor to focus your attention.
Once you're able to keep your attention on at least a few breath cycles without interruption,
Become curious about where you are noticing the breath from.
There's a part of you that is able to notice what you're noticing.
From this part,
From the seat of consciousness,
You're witnessing your breath and anything else that is happening right now.
You may notice thoughts coming and going,
Sensations rising and vanishing,
Sounds coming in and out.
Try to stay curious about the place from which you are able to witness.
And try to say hello to yourself a few times internally.
Hear the voice that's calling for you to arrive here in this present moment and notice this voice from the part of you that is noticing.
Who is hearing this voice saying hello?
Notice how long you can stay with the curiosity around the part of you that is experiencing all that is arising,
Shifting and dissolving.
So instead of getting caught up in what you're experiencing,
Remain in the awareness of being aware.
This is a very special place that holds infinite energy.
It's a place in you that is boundless and free.
It's as vast as an open sky.
It's not inside or outside.
It just is.
You can rest in this place for as long as you can.
You may notice the temptation to follow a sensation or a thought.
And if you get swept away on a journey that takes you away from being in the seat of the witness,
Kindly bring your awareness back to the awareness itself.
This is an important practice.
Because it reveals the truth of who you really are.
Fortifying this connection to the most wakeful state of being allows for us to experience everything else with less intensity.
From this place we have limitless capacity to navigate the ups and downs of life.
We can live in awe and wonder instead of in judgment,
Indifference or contempt.
From this place we can hold everything with love.
We can experience the most precious gift that is this life.
Thank you for your practice.
