Welcome to the contemplation meditation.
You can choose to lie down or sit on a chair.
For this meditation,
You will need to pick an object that you will use for the contemplation.
Close your eyes and let your body settle,
Slowing down the breath.
Feel the contact of your body on the floor of the chair and the weight of your hand resting on your legs or next to you.
Just taking a few seconds to come back to your breath and your body.
Come back to the physical sensation of the breath coming through and out.
At any time during this meditation,
If you get distracted,
You can come back to this feeling of your breath in your body.
Open your eyes and look at your object,
The one you picked.
Observe its shape,
Its colour,
Its form.
Take a few seconds to really look at the object you have picked.
Like if it was the absolute first time you've seen something like that.
You have no idea what it is,
Where it came from.
You don't care about its use,
Its function.
You are just looking at this thing.
What form does it have?
What's colour?
Is it still moving?
Where is the beginning of the object and the end of it?
Can you touch it?
Weight it?
Is it rugged?
Or smooth?
Or soft?
Is it hard?
Solid?
If you can hold it,
How does it feel in your hand?
If it's something you can't hold,
How does it feel to look at it?
You lose yourself.
Lose yourself completely in the observation,
Contemplation of this object.
Try to see if there's tiny details you didn't notice so far.
Some shades,
Some different colours.
Lose yourself completely into the object,
Into observing the object.
Let your eyes do the work.
Let your eyes explore this object.
If it's an object you can hold,
Can you turn it around to look at this object on every side,
Every corner,
Every shade and details and colour?
If it's a flame or a photo,
What can you observe here?
Forget about words,
Forget about adjectives,
Just observe these things with your eyes.
Everything around the object disappears because you're focused on the objects only.
Is there any other details you didn't notice until now?
How does it feel to touch it?
What's its weight?
Try to observe it as if you were trying to be able to remember it in all its details forever.
Now I'm going to invite you to close your eyes and try to picture this object in your mind.
Just as you were observing it with your eyes,
Try to picture it in your mind.
The shape,
The colour,
All the tiny details.
Can you hold this image in your mind as well and as clearly as when you were looking at it?
Can you look around the subject in your mind as if you were moving it to observe it?
Can you notice its roughness or smoothness,
Its weight?
Is it shiny?
Now open your eyes again,
Looking at this object,
Comparing to what you had in your mind's eyes as you were picturing it,
Observing it again as if it was again the very first time you observed it,
Noticing again new things.
And then slowly,
Still looking at this object,
Try to also focus on the feeling of your body sitting here and your feet on the floor.
Without moving just yet,
Pay attention to the noise around you,
The feeling of the air,
The temperature,
Is it warm or cold?
You are back in your body and in this moment.
Now look at the room around you,
Where you are,
Turning your attention away from this subject and back into your environment.
And when you are ready,
At your own time,
You can come out of this meditation.
Start moving again.
Now open your eyes again,
Looking at this object,
Comparing to what you had in your mind as you were picturing it,
Observing it as if it was again the very first time you observed it,
Looking at this object,
Turning your attention away from this object,
Looking at this object,
Looking at this object,
Looking at this object,
Looking at this object,
Looking
