And the Please sit quietly, close your eyes and be comfortable in a chair with a back rest.

Keep your feet on the in a chair with a backrest.

Keep your feet on the ground,

firmly planted.

Keep your hands open in your lap.

And just observe your breath.

As you observe the breath with your eyes closed,

your experience of the breath is just a sensation.

A sensation arises, is experienced,

and then it subsides.

This is the nature of all experience. All experience is either a sensation or a perception or an image or a feeling or a thought that arises in our awareness,

that is known in our awareness, that subsides in our awareness that subsides in our awareness and in fact is made out of our

awareness. Notice as you observe the breath that you can't hold on to it. If you try you'll suffocate.

This is the nature of all experience. No experience is grasping because all experiences arise and

subside eternally in that which we call now. We can observe experiences and we can

let them go. We cannot hold on to them. If we try to hold on to them, if we

grasp, if we cling, even to a thought or anything, we experience the same quality that is called suffocation.

Holding on causes suffocation. Letting go is freedom. So just observe your breath now. And now bring your awareness into your heart and mentally ask yourself,

who am I? What am I? Don't try to answer the question, just settle into being.

What is it that wants to know?

What am I? am I the changing body am I the changing mind

am I the changing experience of the world?

...