So this meditation is about experiencing seeing beyond your mind.
The mantra you could say for it is you are not your mind,
Not the flood of distractions.
You are that which is capable of viewing the mind.
So firstly find a comfortable seat either sitting upright or if pain is present in the body lying down.
And just begin by allowing the body to settle into that position and relax.
Begin to also become aware of your body breathing and by feeling the breath moving in and moving out.
And now begin to shift your attention to sounds,
Whatever you detect.
For the next couple of minutes allow the sounds to be there without exercising any judgment.
No effort to filter good sound to unpleasant sound but just simply listening.
If you find yourself starting to think about what you're hearing,
Please come back to objectively listening to sound.
Keep checking your thoughts so you're just the observer of sounds.
One more minute please.
And now become aware of the outer shell of the body.
In other words your skin.
So relax or withdraw your attention away from sound and become conscious of sensation on the surface of your body.
Sensation of the air against your skin.
Sensation of the clothes against your skin.
Simply steady and hold your attention at the surface of the body.
The thing you might find interesting at this stage is you perceive your skin from the outside,
From outside your body.
Notice that you see or sense your skin from outside.
And this is one of the reasons why the yogis believed that the mind was not inside our body nor our brain.
It was outside of us.
Another minute please.
Be aware of your flesh and skin.
See and sense your skin.
Now I'm going to ask you to shift your attention to your breath.
And because of the way we have progressively directing the mind you may find that your breath is now very shallow.
That's just something you just want to allow to continue.
Become aware of your body breathing.
Relaxation and awareness of the body breathing.
Relaxation and awareness of the body breathing.
Relaxation and awareness of the body breathing.
Allowing your awareness to be relaxed and on the breath.
Now we're going to shift our focus again.
The next object of focus is the mind itself.
So for the next few minutes please observe the mind as though you were watching it.
Just as if you were on the edge of the ocean watching waves rise,
Crash and return to the sea.
Watch your thoughts.
Now if it's helpful you can contemplate the following statement.
I am not my mind.
I am that which experiences my mind thinking.
I am not my mind.
I am that which experiences my mind thinking.
If you find yourself becoming identified with your thoughts in your own way take a step back and observe them.
Now the final stage is to become aware of the observer.
To become aware of that part of you that was watching you observe your thoughts,
That was watching you observe your breath,
That was watching you experience your flesh,
That was watching you listening to sounds.
Become aware of the observer.
Now the observer and the observed are one.
As you do this you're learning to rest in the source of the mind itself.
Ever-present,
Never-changing,
Self or essence,
Observer.
Keep withdrawing back to the source,
The ever-present observer.
Here you can experience how this,
This presence,
This being,
Awareness is the portal to the infinite.
Now begin to take your time to come back to your breath.
Deepening it slightly to bring your awareness back also into the body and the room that you're in.
When ready you can lower your chin.
If you'd like to create a bit of heat in your hands by rubbing them and cup them over your eyes.
Gently removing them and that is it.
That is the core of meditation.
Namaste.
