As you are sitting there,
Right where you are,
Whatever position you are in,
Begin by closing your eyes and becoming aware of your body,
Your presence,
The weight of your body resting fully on the surface beneath you.
Consciously start to relax your body part by part,
Beginning from the crown of your head to the soles of your feet.
Relax the top of your head,
Your forehead,
Your eyebrows,
Your eyes,
Your nose,
Your ears.
Relax your lips,
Your tongue,
Your jaw.
Relax your neck,
Your shoulders,
Relax your arms,
Relax your hands and fingers.
Relax your chest,
Your abdomen.
Continue going down the rest of your body,
Relaxing your legs.
Notice your thighs relaxing,
Your calves,
Your toes.
Be aware of the bottom of your feet,
How they are effortlessly being supported by the ground beneath you.
Now we are going to bring our awareness to the breath,
Staying completely relaxed.
We are going to begin by taking three deep breaths in and out through the nose into our lower abdomen.
Inhale and exhale.
Inhale and exhale.
One more time.
Inhale and exhale.
Now we are going to return to breathing normally.
Notice how it is happening by itself.
There's no need to force or control anything.
Just let it continue naturally.
And if you should hear sounds of birds chirping,
Dogs barking,
Or outside traffic noise,
It's okay.
They are simply happening.
Nothing is happening to you personally.
Allow them to come and go.
Just be.
Now bring your attention only to this moment.
It doesn't matter if some thought,
Feeling,
Or sensation arises.
Don't try to keep or push away anything.
No need to control.
Simply acknowledge it and allow it to pass.
Just as it's impossible to smooth ripples in water without creating more ripples,
Just leave everything as it is.
Gently bringing your attention back to this moment.
You are simply here now.
There's no need to imagine or visualize anything or go into the past or future.
Don't attach to anything.
Not to memories or stories,
Nor intentions or expectations.
Let everything be.
There's no need to do anything.
Just observe the silence and stillness of being.
There's no need to change or fix or heal anything.
Nor do you need to evaluate how you're feeling or judge whether a thought that arises is good or bad.
It's not needed right now.
You're simply here in this moment.
Silence are just like clouds floating across the sky.
If thoughts should come,
It's okay.
Allow them.
Don't put any attention or energy towards them.
They will leave on their own.
Just observe them,
Detachably.
Remain in the stillness of the space in between thoughts.
This silence,
This peace,
This joy,
This space beyond words.
This is your natural state of being.
You are not the thinking mind.
Nor are you in a trance.
You are awake and aware,
Conscious.
Feel the spaciousness of just being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
This is your natural state of being.
