Start with three long breaths and allow
your out-breaths to smoothe the tensions in your muscles so that you can feel
your whole body ease and relax...
Let your breathing subside into a gentle
even rhythm as you move into your clear space...
When you are at ease in your clear space,
turn your attention onto yourself, but don’t look inward, rather feel your
whole self, sitting as your are...
Allow a sense to develop of being both the
observer and the observed, seeing and being seen almost in the same instant...
Notice without judgment the different
parts of you, both what is visible on the outside and what only you know on the
inside, and treat everything that comes into your mind equally, nothing is good
and nothing is bad, but here everything is simply a part...
As you notice more and more parts of you,
aspects of your life, people you know past and present, each with a place in
your story, be aware of the sense of you and these parts and let them all form
into a thread which comes through your life to this moment now...
Let your sense of the thread, your life,
you as the observer and the observed, and where you are now, all merge into
Look for a feeling of ease within yourself
and turn your focus to it...
When you are ready, after your usual time
of sitting, lengthen your breathing into three long breaths to bring yourself