Meditation: Observation Without Grasping; Matthew Ricard

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Observe what arises in your experience without imposing anything on it, without letting yourself be either drawn to it or put off by it.
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See whatever is in front of you, a flower or any other object; listen attentively to the sounds nearby or far away; smell the fragrances and odors; feel the texture of what you are touching.
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Register your various sensations, clearly perceiving their characteristics.
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Be entirely present to what you are doing, whether walking, sitting, writing, doing the dishes, or drinking a cup of tea.
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With mindfulness, it doesn’t matter what you are doing or whether you judge a task to be pleasant or unpleasant.
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What matters is how you do it—with a mind that is clear and peaceful, attentive to what is happening, and full of wonder at the present moment, without superimposing mental constructs such as attachments or preconceptions onto reality.
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When you are doing this practice, you stop endlessly swinging back and forth between attraction and aversion.
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You are just attentive, lucid, and aware of each perception and sensation, of each thought that arises and passes away.
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Feel the freshness of the present moment.
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Do you find that it brings up a vast, luminous, and serene state of mind in you?
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