Taking your favorite meditative posture,
Seated or lying down,
Invite your eyes to close or
lower,
Aware of the space you are in,
Your body settling into that space,
Noticing any
sounds you hear around you,
Far away sounds,
Nearby sounds,
The sounds of the music.
Allow the sounds to become part of your experience of witnessing,
Just noticing from a neutral perspective.
Withdraw your attention from the outer world,
Inviting yourself to become more present to the inner world,
Attuned to the sensations in your
body,
Maybe a sense of heaviness or lightness,
A sense of relaxation or tension,
Just being present to whatever you find.
Neither letting the sensations overwhelm you,
Nor suppressing or ignoring them,
Allowing them to be as they are,
As you allow acceptance to come into your meditative space.
Aware of the breath flowing in,
Aware of the breath flowing out.
If any resistance shows up in your practice today,
Allowing the resistance to be,
Without pushing it away,
Without judging yourself for resisting,
Let it be a part of your practice,
Your experience today.
Imagine there's nothing but space in your mind,
No thing in your mind,
Only a vast expanse of space.
Align with the attitude of being an observer,
Being a witness to your experience,
The greater self,
The infinite part of you,
Observing your manifest form,
Your human self.
Imagine you're observing from an aerial view in the sky,
Able to swoop down at any moment,
Looking more deeply at aspects of yourself,
While keeping an open mind,
Curious,
In awe of whatever comes up for you today.
Even if it's just for one moment,
Affirm to yourself,
I let myself be,
I accept myself as I am.
Taking a deep breath in,
Taking a deep breath in,
Sighing it out if you want,
Relaxing more and more into this soothing space.
As you hover your awareness more deeply within you,
Noting the inner environment,
Ask yourself,
What am I thinking?
Notice any thoughts,
Or if there are no thoughts,
Notice that.
Ask yourself,
Is there anything that I'm wanting to do?
Any internal reactions,
Wanting to express themselves?
Invite whatever arises within,
Without any judgment,
All of your awareness,
All of your presence,
Noticing.
Ask yourself now,
What am I feeling?
Notice any emotions,
Or feelings that are coming into your experience.
If you'd like to label or name them,
Please do.
It helps to create some distance when you label or name what you're feeling.
As we are mindful,
We begin to accept the impermanent nature of all things.
Allow things to float in,
Allow things to float away.
Just as clouds come and go in the sky,
Behind the clouds,
There's a brilliant sun waiting to shine.
As you observe,
Let the thoughts,
The emotions,
The feelings come and go.
Hold a safe space for you to observe,
An open heart to all that you notice,
Knowing that there's a light of consciousness wanting to shine from within.
As you observe yourself with wonder,
With kindness,
Removing the filters,
The judgments,
The critical aspects with which you view yourself,
Able to see more clearly,
Able to unwind your mind.
Allow yourself to observe for a few moments longer,
Being present for as long as you wish,
Knowing this presence is enough.
Not searching for solutions or answers,
Sensing with an open heart and an open mind,
Finding the clarity from within.
Bring your awareness back to the body,
The breath moving in and out of your body.
Bring an appreciation into yourself for observing with kindness,
With all of your presence.
Breathe in comfortably,
Exhale completely,
And breathe out completely.
Sensing the clarity within,
The sounds you hear around you,
Awaken to this beautiful day.
