You sit there, doing your formal practise, day after day.
Remembering: Beginner´s mind. The curiosity. Knowing that you have been sitting here, doing your formal practise, sooooo many times – you still remember it is all about being non-judgementally aware in the present moment. Neutrality.
Breathing, following the breath is so simple. There are never two breaths that are fully alike. And yet, keeping the awareness on the breath is so difficult, because the mind has other plans. Over time you find yourself caught up in thoughts, you let go and gently return to the breathing.
Breathing in, breathing out.
Bringing awareness to your senses, what do you hear in the present moment, are there any sounds?
Bringing awareness to your body. Is there any hot or cold spots? Any heavy or light spots? Any quiet and any tingling spots? Any places that hurt? Any places that feels nice?
Breathing in, breathing out. Welcome the thoughts as you notice them – and let go.
How do you feel? Happy, sad, heavy, light, joyful, jealous, angry, tired – all feelings are good feelings, welcome them, rest in them. Breathing in, breathing out. Notice the changes. You do nothing. The sounds come and go. The body sensations come and go. The feelings arise and set in their own pace.
Breathe in, breathe out.
Anne Vinter 28.08.2020