Awareness Without Judgement

The Gentle Art of Watching” is a 10‑minute guided meditation that teaches you how to rest in pure awareness without judgment or interference. In this practice, you’ll learn to observe your thoughts, emotions, and sensations like passing clouds, creating a sense of calm and clarity. This meditation is perfect for beginners and experienced practitioners who want to deepen mindfulness and reduce stress. By gently returning to your breath and watching without trying to fix or control, you’ll discover a spacious inner peace. Experience the freedom of being the witness to your own mind and carry that awareness into your daily life.

Transcript

Hello,

My name is Alonzo,

Also known as the Life Lama,

And I'd like to welcome you to this Insight Timer Meditation.

In this practice,

We explore what it means to be aware without judgment or interference.

So often we think we need to control our minds,

Fix our feelings,

Or push thoughts away.

But true awareness is like the sky,

It allows everything,

Yet is touched by nothing.

In this meditation,

You will simply watch.

You will see thoughts rise and fall,

Sensations appear and fade,

And you will rest in the knowing that you are the awareness itself.

After each section,

I'll invite the bell,

Giving you time to contemplate on what we covered in that section.

So let's begin.

Find a comfortable seat or lie down.

Let your hands rest easily.

Close your eyes if you like,

Or lower your gaze.

Take a slow,

Deep breath in.

Let's do that again.

Slow,

Deep breath in.

Let's do that one last time.

Take a slow,

Deep breath in.

Feel the weight of your body supported.

Let go of all effort.

Just simply be.

Now turn your attention gently inward.

Notice what arises in your mind,

Thoughts,

Images,

Fragments of a song,

Memories.

Watch them as if you're sitting on the bank of a river and these thoughts are leaves drifting by.

You don't reach for the leaves,

You don't push them away.

You simply see.

Sit with that for a moment.

Perhaps a thought about your day appears.

Instead of following it,

Simply say silently,

Thanking,

And return to watching.

Feelings may arise,

Peace,

Boredom,

Restlessness.

Watch them too.

They're just visitors,

Not who you are.

Notice the sounds around you.

They too just come and go,

Just like your thoughts.

Shift your awareness to your breath.

No need to change it.

Feel the inhale.

Feel the exhale.

The breath flows in awareness naturally.

If your mind drifts,

And it will,

That's okay.

Awareness notices even that.

Each time,

Gently return.

You are not your thoughts.

You are the open space in which they rise and in which they fall.

Imagine the sky,

Vast,

Limitless.

Clouds pass through,

Storms pass through,

Yet the sky remains untouched.

Allow your awareness to expand,

Embracing everything within and around you without preference and without judgment.

Rest in that open presence.

When you're ready,

Take a deep breath in and slowly exhale.

Gently move your fingers and toes.

Open your eyes.

Carry this sense of spaciousness awareness into your day and everywhere you go.

And thank you so much for taking the time to meditate with me.