You can sit in a comfortable position, because the posture is not really important. What is important is to have your spine erect but relaxed. And you may have your eyes open or closed.
Now just allow the mind to do whatever it likes.
If thoughts are arising, let thoughts arise - thoughts about the past, thoughts about the future…
There is no need to repress thoughts, no need to control thoughts. See how far you can be aware of each thought that arises. You need to have moment-to-moment awareness.
Just know how you relate to each thought that arises. Are you judging them? Are you getting involved with them? Or can you allow them to just arise and pass away?
You have enough space in your mind for every thought to arise. See how far you relate to each thought that arises. Learning to make friends with your thoughts.
Make your own discoveries. Are the thoughts mostly about the past? Are they mostly about the future? Are the thoughts racing one after another? Are they slowing down? Is there space between two thoughts? Do you get involved in some thoughts? Do you judge your thoughts? Make your own discoveries about the different aspects, about the different dimensions, about the structure of your thoughts.
Have moment-to-moment awareness of the way you are relating to each thought that arises.
Now can you do the same in relation to emotions? Can you allow emotions to arise? Especially the emotions that you don't like, that you resist, deny, repress and control?
Emotions like sadness, fear, anxiety, guilt. Can you just allow such emotions to arise if they need to arise? Can you make friends with them? Can you make enough space for them? Can you just allow them to come? Letting them be without repressing them, without controlling them, without resisting them?
Thoughts and emotions: Learning to see them as they are, not as they should be or ought to be. Learning just to allow them to be. Just letting them be.
Can you make friends with the emotions that you don't like, that you resist, that you control? Can you create space for them?
Can you do the same in relation to sensations in your body? Tensions, pressure, unpleasant sensations. Can you allow any sensation to arise in your body and just let it be? Just allowing it to be?
Thoughts, emotions, sensations, sounds. Learning to see them as they are. Learning to have a mirror-like mind, just reflecting things as they are. Not resisting anything, not grasping anything. Not liking anything, not disliking anything. Not accepting anything, not rejecting anything. Just being, just allowing. Surrendering to what is.
Be alert and awake from moment to moment.
Thank you. You may open your eyes now.
