So just settling into your meditation

posture and allowing your eyes

to close, if you haven't already.

Just tuning in now to the sensations

of the breathing in your body.

And noticing how the breath is

coming and going in a flow of ever

changing movement and sensation.

And now opening awareness out from

the breath and really opening to

all the various sensations of the

present moment with a light touch.

Sounds, sensations in the body, smells.

Just all that's here in the present moment

to be known, heard, touched, experienced.

So just sitting here with an

open awareness of this moment.

Just being present and noticing me

ever changing flow of experience

in this moment, all that's arising

and passing, moment by moment.

And if the mind wanders, you just

guide it back to just sitting here

fully present and awake to this moment.

And now being aware in the foreground of

awareness of the experience of all that's

arising and changing in this moment.

The sounds, the sensations, the

smells, everything that's arising.

But also noticing in the

background, here you are watching.

So just noticing the ever present

and unchanging and silent field

of awareness itself You could

say awareness is like the sky.

Sky can have many clouds and objects move

through it, but the sky itself is ever

present, still and unaffected by what

moves through it, just like awareness.

So just resting in that sk- like

awareness and just letting everything

else flow through a moment.

We often have such a strong impulse to

make something happen in meditation, to

strive to get into a particular state.

But mindfulness is awareness training

and awareness is already here.

We simply need to become

attentive to this moment instead

of being caught up in the mind.

And then we can notice that

awareness is always already here.

We can never lose it.

It's unwavering.

And as this practice finishes,

taking a deep breath in.

And letting it go.

Beginning to wriggle the fingers and toes.

And when you're ready, opening the eyes.

Wishing you a great day.