Hello and a very warm welcome to this guided practice of choiceless awareness.
So much of our time in our lives is involved in trying to control things around us and within us.
We want things to be just so,
Just the way we like,
And we expend a great deal of energy trying to manipulate and shape things exactly to our liking.
At best this leads to frustration,
At worst it can lead to suffering.
So in this practice we'll notice whatever arises and see if we might accept it,
Regardless of whether it's something we think of as good or bad.
It's quite different to many meditations where we would choose in advance an object of attention.
So please make yourself comfortable,
Perhaps sitting with a relaxed but upright posture,
And allow your body to settle and your eyes to close,
Or lower them if you prefer,
So you can bring your attention inwards.
The objective of choiceless awareness is to allow your mind to move to any object that it wishes.
The choice of where to move your attention will be stimulated by any of your five senses or by your internal thoughts and feelings.
You're not searching for any particular experience,
You're simply allowing experiences to arrive.
So just take a few moments to sit and see what will call for your attention today,
And whatever arises,
Welcome it,
And when something arises,
Practice the observing self,
Being fully conscious of what that object is,
That's in the focus of your mind in that moment.
Your experience will be unique to you.
However,
I'm going to make a few suggestions for things that might call for your attention,
Because experience tells me that these things are relevant to many people,
At least some of the time,
And if your attention is somewhere else,
That's okay too.
And after I've made a few suggestions,
I'll stay quiet for a while and let you practice without my guidance.
So settling now,
Closing the eyes or lowering and softening the gaze.
Perhaps you notice the movement of your breath or the rise and fall of your abdomen.
Whatever arrives,
Welcome it,
Observe it,
Be with it.
Perhaps an unexpected sound calls for your attention.
Whatever arrives,
Welcome it,
Observe it,
Be with it.
Perhaps a thought about something or someone or somewhere becomes the focus of your mind.
Whatever arrives,
Welcome it,
Observe it,
Be with it.
Perhaps a feeling of unease or anxiety or happiness or joy,
Curiosity or interest,
Or something else comes to the surface.
Whatever arrives,
Welcome it,
Observe it,
Be with it.
Perhaps a physical pain or some discomfort comes to visit.
Whatever arrives,
Welcome it,
Observe it,
Be with it.
Perhaps the movement of light across your eyes calls your attention.
Whatever arrives,
Welcome it,
Observe it,
Be with it.
Perhaps something quite different or unique to you is the object of your attention right now.
Whatever arrives,
Welcome it,
Observe it,
Be with it.
And continue your practice now for a couple minutes more.
Creating an intention now to end the practice and perhaps recognizing the effect on your mind,
Emotions and body.
What does it feel like to give up control for just a little while and to welcome and accept what is?
I hope you enjoyed this practice today.
If you did,
Please subscribe or follow for more like this.
Thank you and take good care.
