Observe your mind.
Let the light of your awareness illuminate the movement of your mind.
Observe the dialogue,
The chit-chat,
The mental imagery,
The thoughts and feelings,
Emotions,
Memories,
Whatever arises in your mind,
Allow it to be.
Observe it.
Sitting in the stillness of your awareness,
Observing the movements of mind.
Whatever arises in your mind,
Let it be.
Let it move and shift and change.
Big feelings,
Small feelings,
Big thoughts,
Small thoughts.
Just simply observe them without being distracted,
Without being carried off by them.
Bringing your awareness and just allowing your mind to move.
Like taking your dog to the dog park,
You just let it off the leash and just watch it play.
Run over here,
Run over there,
Lie down,
Chase the other dogs,
Let your mind off the leash and just observe it.
Doing this all gently,
Kind and warm,
Watching your mind move.
Observing without preference,
Not preferencing good thoughts over bad thoughts.
Not wanting to run away from the bad thoughts and pull in the good thoughts.
Resting.
Resting and simply observing.
Whatever arises,
Just letting it be.
You don't need to get rid of it,
You don't need to extend it.
Maybe it just pops up for a moment and it's gone,
It's okay.
Maybe it pops up and lasts a long time,
That's okay.
Just don't be dragged away by it.
Gentle.
Relaxed.
If you've become distracted,
That's okay,
Don't be hard on yourself,
Just relax,
Release and return.
Returning to the practice of watching your mind.
Keeping your mind in mind,
Staying present with your mind,
Staying present with yourself in this way.
