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
Just let the phenomena come and go in their own natural progression
Resting more and more deeply
In just the awareness
That notices all of these things

Thoughts of who you are
Thoughts of anything at all that arise
Just for this moment, see them as phenomena arising, existing, and moving on

The horns that sounded a few minutes ago
Where are they? They’re gone
The thoughts you had a few minutes ago
Long gone.
What you’re attending to just a moment ago
Now replaced by something else
What is common to all of them is the awareness that is noting them.
Just rest in awareness
Awareness of all forms
Feelings
Thoughts
Sensations

Each thing you experience is another leaf floating down the stream
Notice how certain thoughts and feelings and sensations attract your awareness and your awareness starts to follow the leaf down the stream
And then you hear me say just let them go
Come back to the awareness