Hello,
I am so glad that you're here.
Thank you for joining me.
This is a short meditation to assist you in accessing witness consciousness.
So,
Finding a comfortable upright position,
Ideally in a chair or with your legs folded underneath you.
Making any adjustments now that you need to be comfortable.
Finding a healthy balance of an upright spine but relaxed shoulders and belly.
Noticing how you feel.
How are you arriving to this practice in this moment?
What is your energy right now?
Taking a moment to consciously drop into this moment.
Recognizing that it's only here and now that we have.
The past is over and not here.
While the future has not yet come and is also not here.
Feeling the expanse of this unique moment.
Seeing if you can arrive even more fully to here and now.
Existing only here,
Even if it's just for the duration of our practice.
Being here and now.
And now,
Despite this awareness and presence,
I think in most cases it's inevitable that thoughts,
Sensation and feeling will arrive.
And so,
In order to cultivate the witnessing capacity,
I invite you to become aware of the back of your head.
They say the throne of the Buddha is at the back of the head on the inside.
See if you can go there with your awareness.
From here we have quite a spacious vantage point of the mind.
As if looking out from the back of your head,
Out towards your third eye,
Out towards your forehead and where your eyes sit.
As if in between these spaces is the playing ground of the mind.
And so looking from the throne of the Buddha,
The seat of the neutral witness and simply noticing what arises in your thoughts,
In your body,
In your emotions.
It's quite natural that your awareness may be pulled forward into the thoughts or down into the body,
Into the emotions wherever they arise.
And as you notice that,
Simply sitting back into the seat of the neutral witness.
The one that's been there behind all experience,
Neutral to all of it,
Simply aware.
Sitting back into that part of you.
Observing whatever is.
If it's simple,
Let it be simple.
If it's busy,
Let it be busy.
Noticing.
Witnessing.
Again,
Sitting back into that natural witness anytime that you're pulled into a thought or feeling.
Cultivating this awareness for about one more minute.
Noticing how does this feel to be aware of yourself as witness?
What do you notice in your body when you simply witness?
Taking a moment to check in with how it is you're feeling now as you leave the practice.
Noticing what you're leaving with.
And as you're ready,
Beginning to bring in some gentle movement wherever that feels good for you.
Opening your eyes when you're ready.
And seeing if you can maintain that witnessing awareness as you look around the space that surrounds you.
Thank you for joining me today.
Namaste.
