Awareness (Live)

Settle down into this moment

Don’t push against the bus or truck passing

The horn

Just let be what is

Let the sensations

That you experience in your body

Notice them when they arise

Then if you hear a sound notice that

But keep letting go each one

As it arises, notice it and then

Be aware of the next thing

There’s this new horn to be heard

And the feeling in your legs

Or the feeling of the floor under your feet

There’s various inner states of your body

Maybe hot or cold

Tense or relaxed

Tired or energetic

Just let then awareness be drawn to first the sound

Or if that pulls on you

And then the sensation in the body

Or a smell or a taste or a sight

Whatever

Do it with your eyes open, it might be easier with your eyes closed

But you can do it either way you’d like

Just letting the phenomena of life arise, exist, and change

Thoughts arise

memories , judgements, plans

See them just like the horns, the traffic, sensations in your body

They come, they exist, and then they move on

No call to react, just note

Note sound, note feelings, sensations, thoughts

But just as if you were sitting on the bank of a river and leaves were floating down on top of the river

You don’t follow the leaf with your eyes, you just keep centered and let the leaf come into your vision, come through, and go on.

What is noticing all of this

You could call the noticer

Or the witness

It’s a little like a torch or a flashlight

It shines now on this, now on that

At one moment it’s shining on a thought

Another moment on a sensation

Another moment on an emotion

Another moment on a memory

The images just keep coming

All the phenomena just keep

Arising, existing, and moving on

But the torch or the flashlight never shines upon itself