Welcome.
This meditation is about stepping back,
Softening,
And discovering the still points within you,
The witness.
A quiet awareness that is always present beyond the shifting tides of thought,
Feeling,
And sensation.
As the old teachings remind us,
You are not what is observed,
You are the one who observes.
Just make yourself comfortable,
Either seated or lying down.
Allow your hands to rest softly in your lap or by your sides,
And let your eyes close or have a soft gaze.
Now take a slow inhale through the nose,
And then gently exhale through the mouth,
Just letting go of any tension.
If that felt good,
Let's do it one more time.
When you're ready,
A big inhale through the nose,
And a long,
Slow exhale through the mouth.
I invite you now to picture yourself sitting beside a still,
Clear lake.
The surface reflects everything,
Trees,
Sky,
Clouds.
It remains undisturbed.
This is the quality of the witness.
Now bring your awareness to your body.
Feel the gentle movement of your breath.
Notice the weight of your body resting,
The connection between you and the floor.
Now imagine yourself sitting across from yourself right now.
You see your body breathing,
Alive and present,
As though you are watching a dear friend.
Choose one part of your body to observe,
Perhaps the rise and fall of your chest,
Or the stillness of your hands.
Whichever part you choose,
Hold your attention there,
And quietly say to yourself,
I see the body.
I see the body.
Move slowly,
One body part at a time.
The face,
The shoulders,
Your arms,
And you continue,
One body part at a time.
Now turn your awareness to your emotions.
What do you feel in this moment?
Choose just one at a time.
You may be feeling calm,
Restless,
Light or heavy.
Whatever arises first,
Let it be seen and felt.
Imagine this feeling has a colour,
Or a shape,
And watch it gently,
Like a cloud moving across the sky.
And as you do,
Remember you're not the cloud,
You're the sky.
Hold this one feeling in your awareness and quietly say to yourself,
I see the feeling.
I see the feeling.
And when it changes,
As all feelings do,
Notice another one,
One at a time.
And when it changes,
Repeat to yourself again,
I see the feeling.
I see the feeling.
As you witness these feelings,
Remind yourself,
Even the seasons of the heart come and go,
But the sky of awareness always remains.
Now bring your attention to the mind.
Choose just one thought that drifts into view.
See it clearly,
As if it were a leaf floating on a river.
You need not follow it.
You need not push it away.
Simply watch it drift downstream,
And as you do,
Softly say to yourself,
I see the thought.
I see the thought.
And when another arises,
Notice it.
Hold it gently for a moment in your awareness,
And again whisper,
I see the thought.
I see the thought.
As you continue to witness your thoughts,
Remember that your thoughts are like a river forever flowing,
But you're the one watching from the bank.
Just take a moment to acknowledge what you've noticed.
You've seen the body.
You've seen the feelings.
And you've seen the thoughts.
And yet,
You remain.
Silent.
Still.
Spacious.
You are the witness.
The one who sees.
Repeat softly now,
As if settling into the truth.
I am the witness.
I am the witness.
Imagine yourself in a clear dome of stillness.
Thoughts,
Emotions,
Sensations passing outside.
Yet inside,
You remain quiet,
Steady and aware.
This is your essence.
Unchanging.
Free.
At peace.
Now return your awareness to the gentle rhythm of your breath.
Feel the ground steady beneath you.
And bring small movements to your fingers and toes.
When you're ready,
Slowly open your eyes.
And carry this awareness into your day.
And when the storm of thought or feelings return,
Remember,
You can always come back to be the witness.
Wisdom is knowing I am the sky.
Love is embracing the clouds.
And between the two,
Life gently moves.
Namaste.
Www.
Mooji.
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