Noticing what is

Close your eyes and notice what you are experiencing right now.

What thoughts are present? Simply notice them. Do not engage with them or push them away.

What feelings are present? Where in your body do you feel them?

Now ask yourself: Without your story, without your thoughts about this moment—what is actually here?

Reality is always kinder than our thoughts about it.

If you are experiencing stress, notice the thought that is causing it. Is it true? Can you absolutely know that it is true?

What would you be without that thought?

Stay with what is. Not your story about what is—but what actually is.

This is meditation: the end of argument with reality.