Choiceless Awareness Meditation

Aware of sitting.

Finding a posture that is upright and relaxed.

Sitting with a strong back and a soft front,

Especially a soft face.

Noticing the contact with the floor and the seat,

Wherever the hands are resting.

Noticing how it feels to breathe sitting this way.

Giving the attention a place to rest in the body.

If the mind is very busy,

Remember your tools.

Breathing out breaths.

Checking your posture.

Softening the face.

And now noticing this breath.

And now expanding your awareness to include the sensations of sitting and breathing.

Aware of all of the sensations of touch in the body,

Including the sensations of the breath.

And anytime you notice that the attention has wandered off,

Starting again with just the breath.

And as the attention settles,

Including the rest of the body.

Sitting and breathing.

And now including in the awareness sound and light.

Looking at the backs of your eyelids.

In each moment,

Attending to any sensation that presents itself.

Sitting,

Breathing,

Seeing,

Hearing.

And anytime you notice that the attention is elsewhere,

Starting again with just the breath and then gradually expanding out to include the whole body.

And now expanding the awareness a bit more to include awareness of any feelings that may arise.

Any experience of pleasant,

Unpleasant,

Neutral.

Perhaps noticing that each sensation is perceived as pleasant,

Unpleasant or neutral.

And now expanding the awareness again to include awareness of thinking.

Including thoughts as you would observe sounds that arise,

Perhaps linger and then dissipate.

And whenever you notice that the attention is elsewhere,

Just the breath.

And as the attention settles,

Gradually including more and more.

Attending in each moment to whatever presents itself.

Physical sensations,

Feelings,

Thoughts.

Without attaching or resisting.

Just observing.

And now aware of being aware.

Noticing the experience of awareness.

The awareness that contains everything.

Sensations,

Feelings,

Thoughts.

Resting in awareness.