Choiceless Awareness

Let's start by settling into a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.

Slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. And just feel the body relaxing a little bit more into this moment.

Even if there's a sense of tension or agitation, we can relax around that. So the parts of us that are able to soften, can we ground ourselves there, to hold whatever experience might be present right now? As we do settle in, the breath can come back to its natural rhythm. Let's just take a few moments to settle our attention on our breath. Using it as an anchor point for your attention. If the mind wanders, you don't have to worry so much about forcing the attention back.

Instead, just see if you can amplify your presence on the breath. And over the next couple of minutes, we're going to practice choiceless awareness. In this practice instead of focusing on the breath or any one thing in particular, you're going to zoom out your attention and just be aware of whatever arises. So imagine sitting back in a movie theater and just watching the movie. The thoughts, the emotions, sensation, sounds, all of it.

If it gets confusing at all or hard, you can redirect the attention back to the breath or any one point to stabilize and then zoom out again. I'll give you some time to practice. As we come to the close of our meditation, let's take one more deep breath together. In through the nose. Slowly out through the mouth.

And when you're ready, you can start to reorient yourself and allow the eyes to open. Great job. You can take as much time as you need to be still before you transition. And until then, thank you for your practice and take care.