The first thing to do when meditating is make sure that you are physically comfortable and relaxed.
Your eyes should be open.
From time to time you can look up or look down as well as straight ahead.
This is important because when we close the eyes our awareness is blocked and dark.
This is not so with the eyes open.
If you are just learning to meditate and find it easier you can begin with your eyes closed.
Once you have some experience then open your eyes to meditate.
Silence your speech and just breathe naturally.
Relax your mind.
To begin it might be helpful to focus on an object especially if you are just learning to meditate.
You can do this by focusing on the inhalation and exhalation of the breath,
On a visual object in front of you or on a sound.
Bring your mind into the present moment.
Become aware of this sound.
Just remain comfortably and naturally aware of this sound.
Immerse your awareness in this sound.
Do not follow the past.
Do not think about yesterday or the day before or what happened an hour ago.
Do not follow the mind into the past.
Come back to the present moment.
Just stay with this sound comfortably and naturally stay with this sound.
Do not anticipate the future.
Do not think about what you are going to do later today or tomorrow.
Do not plan or speculate about the future.
Bring your mind,
Your attention,
Your awareness back to remain with this sound.
Do not send your attention to anything else in this moment.
Don't scatter your attention to anything else in your surroundings.
Bring your attention to this present moment of remaining with this sound.
Bring your attention to this sound and remain with that.
Your mind is not caught up in the past.
Your mind is not anticipating the future.
It is not scattered around you.
It is fully present with this sound.
Just stay with that.
Don't focus in a strict way.
Just comfortably and naturally remain with this sound.
If you are familiar with meditation,
Then you can just stay with awareness without being focused on anything.
Awareness is present all the time.
When you stay with it,
You do not need to do anything but abide in the awareness of the moment.
Leave your mind alone.
Let the mind remain in its natural state without conditions.
Leaving the mind alone means just staying with the mind as it is,
Calm,
Clear and pristine.
Do not do anything but stay with the natural condition of your mind,
Just as it is.
The more you stay with present moment awareness,
The more thoughts,
Emotions and mental events slowly dissipate.
What is left is the natural condition of mind,
Pristine mind.
Remain with this pristine awareness.
There is no thought.
There are no disturbing emotions.
There are no conditions.
You are not thinking.
You are not judging.
You are not going into the past or to the future.
Slowly,
All conditions are no longer there.
Your mental events are slowly dissipating.
Then you experience the natural,
Unfabricated nature of mind.
Stay with this.
