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.
Next do not follow the past.
Do not think about yesterday or this morning or what happened an hour ago.
Do not follow the mind into the past.
Do not anticipate the future.
Do not think about what you are going to do in a half hour or tomorrow.
Do not plan or speculate about the future.
Bring your mind into the present moment.
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 or on a visual object in front of you.
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.
This means letting the mind remain in its natural state without conditions.
A condition means that when you hear something you follow that.
When you see something you follow it.
When you think something you follow it with another thought.
These are external 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 simply 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.
You are not thinking.
You are not judging.
You are not judging.
You are not judging.
You are not judging.
You are not judging.
You are not judging.
You are not judging.
You are not judging.
You are not judging.
You are not judging.
You are not judging.
You are not judging.
