Open awareness

Begin by feeling your body sitting here. The weight, the contact with the seat, the ground beneath.

Now expand your awareness to include all sounds—near and far. Do not focus on any one sound. Simply let them all be present.

Expand further to include any sensations in the body. Let them be, without trying to change them.

Now include any emotions present. Whatever is here—let it be.

Finally, include thoughts. Let them float through awareness like clouds through sky.

You are not doing anything with these experiences. You are simply being aware of them.

This is open awareness: nothing excluded, nothing grasped.

Everything is welcome. Everything is already allowed.

Rest here.