Allow everything to be

Be aware of what's happening in this moment and allow it to be.

Sit still. Become aware of the sounds around you. This will help you to become aware of processes going on within you.

Take your attention to your body. Bit by bit move your attention from your feet to your head. Notice the sensations in your feet, then legs, then abdomen, shoulders, face, head. Stop and give each part of your body attention. Do nothing but bring awareness to each part as you move your attention up the body. Go back the other way, taking your attention from your head to feet. Do this as many times as you like, whenever you like.

Now bring awareness to your entire body at once. If you start thinking, then go back to being aware of the sounds around you-this will bring you back to awareness of sensations.

Notice the peace that surrounds you. Notice that awareness is often experienced from behind you, as if you were looking from around the small of your back at about an inch or two behind your back.

Bring attention to the sensations, notice the intensity of sensation-pain, presure, cold, hot. Observe all these sensations and allow them to be as they are. Do this as often as possible-become that observing quality that notices all things within the framework of your body.

As you do this you will begin to notice what it means to see with awareness.