The Gentle Flow of Awareness

Welcome, dear friend. Let's take a moment to settle into this space together. Wherever you find yourself, whether sitting, standing, or lying down, allow your body to relax into a comfortable position. If it feels right, you may close your eyes or keep them softly focused on a point in front of you.

Take a deep breath in through your nose, feeling the air fill your lungs. As you exhale through your mouth, let your jaw soften, your shoulders release, and your hands rest gently. With each breath, invite your body to relax a little more deeply into this present moment.

If you notice any tension or restlessness, acknowledge it without judgment. Allow those areas that can soften to do so, creating a sense of grounding and presence to hold whatever experience arises.

As you settle in, let your breath return to its natural rhythm. For a few moments, rest your attention on the gentle flow of your breath, using it as an anchor to stabilize your awareness. If your mind wanders, there's no need to force it back. Instead, gently guide your focus back to the breath, amplifying your presence with each inhalation and exhalation.

Now, let's expand our awareness, practicing choiceless awareness. Imagine yourself sitting in a movie theater, observing the vast screen of your consciousness. Notice the thoughts, emotions, sensations, and sounds that arise and pass, without attaching to any one in particular. Simply witness the ever-changing landscape of your experience.

If you find yourself getting caught up in a thought or feeling, gently redirect your attention back to your breath or any single point of focus, using it to stabilize your awareness. Then, when you feel ready, zoom out once more, embracing the totality of your experience with a gentle, non-judgmental awareness.




As we prepare to close our meditation, take one final deep breath in through your nose, and exhale slowly through your mouth. Begin to reorient yourself, allowing your eyes to open when you feel ready. Take your time to sit in stillness before transitioning back into your day.

Remember, your awareness is always present, a constant companion on this journey of life. Carry this gentle, non-judgmental observation with you, allowing it to infuse your experiences with a sense of peace and clarity.

Thank you for joining me in this practice. Until we meet again, may you find moments of stillness and presence in each day. Namaste.