Hello my friends and thank you so much for joining me today on Insight Timer.
I wanted to bring you a practice today called Zen Observation or it's also referred to as mindfulness or meditative awareness.
This practice is about cultivating a state of calm and present awareness and if we consistently practice these steps,
Zen Observation can lead to greater inner peace,
Clarity,
And connection to the present moment.
This exercise really helps us take our power back from living in the past,
Living in the future,
Creating disturbances for ourselves that we could do without.
Those things potentially give us stress,
Fear,
And anxiety.
So if you've struggled with any of these things in your life or if you ever just need to take a moment,
This is definitely something to practice daily.
We're going to begin by creating a sacred space.
So find a quiet and a comfortable place where you won't be disturbed.
Keep your area simple and free of distraction or you can add calming elements like candles or incense.
Go ahead and pause this audio if you need to take some time to set yourself up.
We're going to begin by paying attention to our posture.
Sitting in a comfortable position such as lotus or half lotus pose or you can simply just sit on a chair with your feet flat on the ground,
Making sure that your back is straight,
Your shoulders are relaxed,
And your hands are resting on your knees or in your lap.
We're going to begin by focusing on our breath.
I just want you to breathe naturally right now.
Just breathe and bring your attention to your breath.
Observe the inhale and the exhale without trying to control it.
Notice.
Notice its rhythm,
Its depth,
And its sensation.
And without judgment,
Let your thoughts,
Feelings,
And sensations come and go like clouds passing in the sky.
Avoid labeling experiences as good or bad.
Simply witness them.
Anchoring in the present moment.
If your mind starts to wander,
Gently guide it back to the present moment,
To the here and now.
Use your breath,
Bodily sensations,
Or environmental sounds as anchors.
Taking in what's around you,
Taking in what's inside of you,
And bring yourself back to this moment.
Detaching from the need to analyze,
Fix,
Or hold onto thoughts.
Allow yourself to just be,
Without striving for a particular outcome.
Gradually expand your awareness to everything around you.
Sounds,
Smells,
The feeling of your body,
Or even the space that you occupy.
Seeing these things as they are,
Without adding stories or interpretations.
Before finishing this exercise,
Take a moment to acknowledge the time that you've spent observing,
Expressing gratitude for the experience and for yourself.
Applying this practice to everyday tasks like eating,
Walking,
Or even conversations can help you bring your full attention to whatever it is that you're doing.
Embracing the present moment fully.
The more you practice,
The better you are at being present.
Thank you so much for joining me.
I hope you guys have a blessed day.
Namaste.
