This is a guided meditation to experience the witness.
You can do this meditation seated or lying down.
It is important that you feel comfortable and that you are in a space where you can
relax.
Close your eyes and start to listen to your breathing.
Become aware of your inhale and your exhale and notice any sensations in the body.
Start to notice any thoughts arising like clouds on a blue sky.
Just sit and listen to any thoughts that might come up and try and just see the thoughts
as they come and go.
Start to closely observe your thoughts and ask yourself,
Am I thinking in words or images?
And now just observe your thoughts arising like clouds on a blue sky and passing.
Are you thinking in words or images?
If you are thinking in words,
Continue investigating the nature of these words.
Do you actually see them?
Can you read the words?
Are they projected on some sort of internal screen?
Or do you hear the words?
If you are thinking in images,
Continue investigating.
If you are seeing the images in color or black and white,
Are the images moving?
Or are they still?
Are they more like a film or a photograph?
If you are thinking in words,
Continue to investigate.
Is there a voice saying the words?
And if so,
Whose voice is it?
Is it yours or someone else's?
Where do the words or the voice come from?
And where do the words go?
If you are thinking in images,
Try to investigate if the images are projected on some sort of
mind field or screen.
And if so,
Where is that field?
Is it in your head?
Is it in your heart?
If you are thinking in words,
Where do these words come from and where do they go?
If it is difficult to detect their origin,
Start to scan your body.
Begin at your feet and try to investigate where do the words come from?
Where do they go?
Can you find out?
If you are thinking in images,
Try to find out where do the images come from and where
do they go?
If it is difficult to find their origin,
Start to scan your body by beginning at your
feet.
Where do the images come from?
Where do they go?
Can you find out?
Now investigate further.
Who is actually observing your thoughts of words and images?
Who is watching and investigating in this meditation?
Who is actually hearing the words or seeing the images?
It is you,
The witness.
Since you can actually see and investigate your thinking,
You are not your thoughts.
You are behind your thoughts,
Behind your emotions,
Behind the images projected onto
your mind field.
You are the one who is able to observe and investigate.
You are the witness.
