Please allow the mind to do what it likes. Let any thoughts arise, thoughts about the past, thoughts about the future. And let us learn to observe the thoughts without judging them, no plus, no minus, just thoughts arising and thoughts passing away; but please be alert, awake from moment-to-moment.
Learning to make friends with our thoughts. Learning to create space for our thoughts.
There is nothing wrong with thoughts if you can be aware, if you can know what thoughts are arising and passing away.
Don’t try to stop thoughts, don’t try to control thoughts, but create space for any thought to arise. What you are learning now is to develop a non-reactive mind in relation to thoughts.
Now let us learn to make friends with the emotions that we don’t like. Please allow those emotions that you don’t like to arise and see, as with the thoughts, whether you can make friends with them, create space around them, just allow them to be there.
If you are feeling sleepy or drowsy, please open your eyes because it is very important to be alert, to be awake.
It is very important for us to learn not to push away, not to control unpleasant emotions, but to allow them to arise and to make friends with them and to create space for them. So let us learn this very important aspect.
Let us now learn to do the same in relation to unpleasant sensation. Allow the unpleasant sensations in the body to arise. What you consider as strange feelings, unusual feelings, what you consider as abnormal sensations, let them arise. It can be in any part of the body.
Can we learn to relate to these sensations without giving a minus? To relate to them as just sensations?
Thoughts, emotions, sensations, learning to see them just as they are. Learning to relate to them without a plus, without a minus.
This is learning to have loving-kindness to our thoughts, to our emotions, to our sensations. Then they don’t become problems for us. Then they become our friends. This is what we are trying to do with this meditation.