Let us begin by just feeling friendly towards our mind and body. Friendly and gentle towards our mind, friendly and gentle towards our body.
Can you see yourself as your best friend? And can you really feel it, feel it in every part of your body, your whole being?
And being your best friend, you have complete confidence and trust in yourself.
Now let us just be mindful, just be aware, just be alert and awake to what is happening in our mind and body from moment to moment.
Please realise that what we are doing is not to develop concentration but just learning to be aware, learning to be conscious, learning to be alert. So please don’t try to achieve anything. Whatever is happening in your mind and body, just know what is happening.
If you are aware you will know that you are sitting completely still and you will feel the stillness around you.
Now we will use our awareness to become aware of our breath. Please allow your body to breathe naturally and just be aware of the sensations, the movements you experience in the body, in your breathing.
You know when the body is inhaling. You know when the body is exhaling.
Feel friendly towards your thoughts and just return to your breath.
Experience the present moment with the help of your friend, the breath.
When the breath is long you know that the breath is long. When it is short you know that it is short. When it is deep you know it is deep. When it is not deep you know that it is not deep.
Feeling the stillness in the room, you inhale. Feeling the stillness in the room, you exhale.
If there are unpleasant sensations in the body, just learn to feel friendly and gentle towards them. Don’t see them as disturbances or distractions.
If there are unpleasant sensations in the body, how far can you make friends with them without disliking them?
If you are experiencing any unpleasant emotions, how far can you feel friendly towards them, not dislike them, not want them to go away?
If you have thoughts that you don’t like, how far can you feel friendly towards them and just allow them?
If you are not resisting any of these things, there is no suffering.