Okay, just sit comfortably. And you can close your eyes or open them. If your eyes are closed, keep your visual field engaged. and just settle into the weight of your body. Feel it resting in space. Feel its heaviness. Sensations of pressure, temperature. And notice that all of that is a kind of energy. [ Silence ] And become aware of the sensations associated with breathing. notice sounds. Simply recognize that consciousness is the condition in which all of these things appear they appear spontaneously. You're not doing any of this. So it is true to say that when you are meditating, you are doing nothing. You are ceasing to do the thing that keeps you distracted, lost in thought, unaware of what is appearing in each moment. [ Silence ] [ Silence ] [ Silence ] Again, if your eyes happen to be closed, still be aware of your visual field. where is appearing there is also an expression of consciousness. (silence) [ Silence ] (silence) (silence) (silence) [silence] And as you notice, each appearance, sensations, sounds, thoughts, see if you can observe that they're not separate from consciousness. It's not that consciousness is the space in which objects appear merely it's also the condition of their appearance, the very substance of it. The analogy that's often used is to the ocean and as waves. The waves are objects of kind, but they're inseparable from the water itself. with an expression of it. So too, with anything you can observe in consciousness. [ Silence ] In the final minute of the session, keep your eyes open now, keep your gaze very wide, and And gently look for what's looking, look for the center of consciousness. [ Silence ] [ Silence ] Well, I hope you're beginning to touch the sense that meditation is truly continuous with other moments in your day. There really is nothing that you're doing here that requires a separation. There is no artifice. You're simply being aware of the flow of conscious experience. And you can do that anywhere. It's not to say that formal sessions of practice aren't different, especially in the beginning. This really is a training, but you're training so that you can do this same thing elsewhere, or rather cease to do the thing that is preventing you from being mindful in the first place. (Bell) (bell dings) (buzzing)