5 Meditation Choiceless Awareness

2020-05-meditation-choiceless_awareness.mp3 [00:00:04] Now close your eyes… Take a deep breaths… coming back to that place of being grounded, subtle, relaxed, stable…

[00:00:42] Now… Put all your attention on the sounds… do not turned to anything else you’ll still perceive it, but just focus on the sounds.... Close sounds, fire away sounds…

[00:01:39] Now focus on your tactile sensations… Only on the tactile field… Sensations of solidity of your body touching the cushion, of your hands touching your legs, sensations of temperature, of movement in your body… Ignore the sounds and other perceptions that might arise.

[00:02:54] Now open your eyes and focus only on the visual field, visual perceptions.,, Ignore everything else…

[00:03:36] Now close your eyes again and focus on your thoughts, your emotions, your internal dialogue… only on that…

[00:04:13] Become aware of this events, mental events without following them…

[00:05:08] Now open your eyes just a little bit… so that do have some perceptions, visual perceptions, but with your eyes very relaxed and open your awareness till your field of perception… But this time, let your mind focus on one object after the other.. And choose one, let the objects pull your attention. If you hear a sound and it pulls your attention stay there until something else pulls your attention… For example, tactile sensation in your body, sensation of pain, or thought… Just let your attention wander from one object to another.

[00:08:11] If your mind gets distracted with thoughts… focus on those thoughts… Make them the object until something else pulls your attention…

[00:08:35] Things are happening in the present…

[00:08:58] See how you do not have to do any effort, how naturally your mind takes you from one object to another…