(to be read slowly to a friend or silently to oneself)
Please spend some time with your body. Feeling the body, becoming conscious of the body. Feel the different sensations and all the movements in your body.
Learn to gently let go of your thoughts and come back to your body. Learning to feel the body. See the difference between feeling the body and thinking about the body.
Let us learn to feel friendly, gentle, tender and soft towards the body. Just accepting the body as it is.
Learning to listen to the body. Allowing the body to tell us what it likes. Just listen to it with gentleness, like listening to the wind or the birds.
Just feel what it is to sit in this posture. Just feel what it is to sit completely still.
When the body is still, the mind may become still, and you may feel the stillness around you. Just allow the body to breathe naturally.
Please spend some time allowing the body to breathe the way it likes to breathe. Not controlling it. Not manipulating it. Not directing it.
You don’t have to do anything. Learning non-doing with the help of the breath.
Now please become aware of the different sensations, the different movements in the body as the body is breathing. Do you feel any sensations in the area of the nostrils, the area of your chest, or in the abdomen? Just be with those sensations and movements with each breath.
When the body inhales, you know that the body inhales. When the body exhales, you know that the body exhales.
Experiencing the present moment, the here and the now, with the help of the in-breath and the out-breath.
You hear sounds, you have thoughts, you feel other sensations. Don’t try to exclude them. Just let them be there, but the awareness is more and more on your breath.
Let us now let go of our awareness of the breath and learn to be aware of whatever is happening in our mind and body from moment to moment.
Just allow the mind to do what it likes. Like creating a lot of space for a child to do what it likes. Like a friendly mother, just watching, just knowing what the child is doing from moment to moment.
Sounds. Thoughts. Emotions. Sensations. Just letting them be.
No plus. No minus. Learning to see things just as they are. Having a mirror-like mind. Learning to reflect things just as they are. Not as they should or as they must be.
In the seeing just the seeing, not ‘I’ am seeing.
In the hearing just the hearing, not ‘I’ am hearing.
In the thinking just the thinking, not ‘I’ am thinking.
In the feeling just the feeling, not ‘I’ am feeling.