Hello and welcome to this guided meditation.
This meditation is an exploration of awareness,
Of observing what is without judgment or effort.
It's not an exercise to achieve a goal or to feel a particular way.
We are just observing whatever it may be that is happening in your mind.
And when you're ready,
Allow yourself to find a comfortable position,
Sitting or lying down.
And let your body rest naturally.
You may close your eyes or if you prefer,
Keep them slightly open with a soft gaze.
Take a deep breath in through the nose and out through the mouth.
Allow your breathing to settle into its natural rhythm.
Now bring your attention to the sensations in your body.
Start with feeling the points of contact between your body and the surface beneath you.
Notice gravity supporting you and relax into its support.
Notice the weight of your body,
The way your arms rest,
The position of your legs.
And we're going to start by scanning your body,
Starting at the top of your head.
Slowly move your attention downward to your face,
Into your neck and your shoulders.
Notice any tension or sensations that may appear.
You're not trying to change anything,
You're just observing what is.
And continue scanning down your arms and your chest,
Your stomach.
Notice the sensations in your legs,
Slowly moving your attention all the way down to your feet.
And take a moment to feel your entire body as it is.
A single field of sensations and energy.
And now,
When you are ready,
Shift your attention to your breath.
Notice the natural rhythm of your breathing,
Just as it is.
Feel the coolness of the air as it enters your nostrils.
Notice the slight warmth as it leaves.
There's no need to control the breath.
Just observe it as it flows in and out.
Ask yourself,
Where do I feel my breath most clearly?
Perhaps it's in the chest,
As it rises and falls.
Or maybe for you,
It's in the belly,
Which expands and contracts.
Wherever it may be,
Stay with the sensation of breathing for a few moments.
And if your mind wanders,
Notice the wandering and gently bring your attention back to the breath.
Now bring your attention to your thoughts.
Ask yourself,
What will my next thought be?
Once you've asked yourself the question,
Notice the vast space in your mind that opens up.
What will my next thought be?
And notice whatever arises.
Do not push it away or try to hold on to it.
Simply watch it.
Can you see the space between one thought and the next?
Thoughts may come quickly,
Or there may be moments of quiet in between.
Either is fine.
And now ask yourself,
Who is observing these thoughts?
Is the observer separate from the thoughts?
And just stay with the question.
There's no need to seek an answer.
The question is enough.
Who is observing these thoughts?
And continue watching.
Thoughts arise and fade,
Like clouds passing through the sky.
There's no need to interfere with them.
Just observe.
And now allow your awareness to open and include everything.
The sensations,
The sounds around you.
Thoughts and emotions.
Be aware of awareness itself.
Notice how everything arises and fades within this space of awareness.
There is no control here.
No need for effort.
Just witnessing.
Can you sense that this awareness is still,
Even though everything within it is always changing?
And for just a few moments more,
Rest here in this open awareness.
As we near the end,
Take a moment to reflect.
Notice how you feel.
Is there a sense of stillness,
Or perhaps a deeper clarity within you?
Know that this stillness is not something you create.
It is always present.
You only need to observe to see clearly the content of your mind.
And when you're ready,
Gently bring your attention back to your body.
Again,
Feel the contact with the surface beneath you.
And take a deep breath in through the nose and out through the mouth.
And slowly open your eyes and come back to the room.
As you go about the rest of your day,
See if you can prioritize awareness,
Just as you have done in this meditation.
The more you do it,
The more you will find it is always there.
Underneath all of the noise,
Awareness is waiting.
Thank you,
And have a great day.
