The sheer volume of sensations,
Thoughts and emotions can sometimes feel overwhelming,
Making it hard to maintain a calm,
Open awareness.
In this meditation,
We will focus on cultivating meta-awareness,
The ability to be aware of our own awareness.
This practice will help us recognize and understand the processes of our own mind,
Allowing us to observe thoughts and emotions without becoming entangled in them,
But aware of what's catching our attention in a given moment.
Sit or lie down in a comfortable position and close your eyes and take a few deep breaths,
Inhaling deeply through your nose and exhaling gently through your nose or mouth.
Allow your body to relax with each breath.
While you breathe in and out,
Notice the sensation of the air entering and leaving your body.
Feel the rise and fall of your chest and abdomen with each breath.
Allow the breath to anchor you in the present moment.
As you continue to mindfully breathe in and out,
Expand your awareness to include the sensations in your body.
Notice any areas of tension or relaxation.
Simply observe these sensations without trying to change them in any way,
But accepting what you are noticing,
What you are feeling.
Now gently shift your focus to your thoughts and emotions.
Imagine your mind as a vast open sky,
Your thoughts and emotions as clouds passing through.
Notice each thought and emotion as they arise without judgment or attachment.
Simply observe them as they naturally come and go.
As you observe your thoughts and emotions,
Recognize that you are aware of these mental events.
This is meta-awareness,
The awareness of your own awareness.
Notice the moment when you become aware of a thought or emotion.
Acknowledge this moment of awareness with a gentle mental note,
Such as thinking if it is a thought,
Or feeling if it is an emotion or a bodily sensation.
This will help you cultivate a state of mind that is consciously aware of your own awareness.
Practicing non-identification is relatively simple.
When a thought or emotion arises,
Practice not identifying with it.
You can do that by acknowledging an emotion or feeling.
So when you are feeling sad,
Instead of saying I am sad,
Try to say there is sadness or sadness is here.
This shift in language helps create a space between you and your thoughts or emotions,
Allowing you to observe them more effectively.
Use your anchor each time you find yourself getting caught up in a thought or emotion.
Gently bring your attention back to your breath,
Sounds.
Use the breath,
Use sounds as an anchor to return to the present moment.
Remember it is natural for the mind to wander.
Each time you bring your attention back,
You are strengthening the awareness of your own awareness,
Your meta-awareness.
Continue to observe your thoughts and emotions with a sense of curiosity and openness.
Embrace the process of noticing and understanding your mental events.
Allow yourself to be fully present with whatever arises,
Knowing that you are cultivating a deeper awareness of your own mind,
Aware of what your own awareness is attending to.
Okay,
This meditation is now coming to a close.
Take a few deep breaths,
Feeling the connection to your inner self,
Under the clarity this experience with meta-awareness.
When you are ready,
Gently open your eyes,
Bringing this sense of awareness and presence with you into your day.
I hope this meditation has helped you to understand your inner connections and mental events.
Thank you for meditating with me today.
I hope to see you again here tomorrow.
You take care.
