We all know that we can affect the world to an extent,
That we can make changes around us to improve our state.
And we know that we can't always control the level of sadness,
Embarrassment,
Anger,
Fear or grief that we're going to feel.
We can really only exert a certain level of control or influence over the events that are going to happen to us.
And so this is why the practice is so powerful.
It's during those times when we feel like we have no control and our emotions are gaining mastery over us.
And if we begin to witness those thoughts and feelings as if they're not us,
We can change our internal state.
We can bounce back quicker instead of perpetuating our suffering unnecessarily.
Because once we withdraw our senses from the world around us,
We go to the level of mind and withdraw from the thoughts and the feelings.
And we become that space where those thoughts and feelings occupy.
This is the observer.
This is you.
And you always have the observer to return to in times of turmoil and chaos.
For your three minute meditation practice,
Begin by sitting with a tall and relaxed straight spine.
Feet should be flat on the floor or folded comfortably beneath you.
Hands can be palms facing down or facing up if you'd like to.
Be open to receive.
Start by noticing the quality of consciousness you have right now.
Is it busy?
Is it stressed?
Or is it bored?
Is it calm or quiet?
Peaceful?
And happy?
Whatever it is,
Notice that you're noticing that quality of consciousness.
You don't perceive these states as right or wrong,
They simply are in this moment and they will pass as all things do.
Take a deep inhale in through the nose and expand the belly.
On your exhale,
Draw the navel back towards the spine.
Inhale.
Exhale.
Inhale.
And exhale,
Letting everything in this moment go.
Notice your natural,
Normal breathing.
Be it fast or slow or shallow or deep,
Allow it to be,
Just as you are allowed to be.
Notice the thoughts.
Don't try and stop them.
Just notice the space they occupy.
Notice that that space is you.
If your mind wanders away,
Don't punish it.
Just welcome it back like an old friend.
Gently begin to bring your attention back to the sensations in the body.
The texture of your clothes.
The soles of your feet against the earth.
The pressure from your seat.
Gently draw awareness into the fingers and toes,
Moving them and then softly fluttering open your eyes.
The key here is to commit to your three minute daily practice.
At times it can seem like what's the point?
Surely three minutes isn't going to make a difference.
And I can assure you that it will.
Our minds see what we want them to see.
And the more you see that you can go beyond your thoughts and feelings,
The more your life will begin to reflect that state of consciousness,
That stillness,
That non-judgment,
That acceptance and eventually peace.
Beyond all the noise.
With time you'll begin to notice little differences.
Maybe you're not reacting in the way you used to.
Maybe for a moment you have some clarity before you fulfill an old behavior pattern that you don't like.
And over time you'll begin to see that you're able to step outside the thoughts and the emotions that seem to enslave us sometimes,
More and more often.
Remember that meditation is just like the gym.
In the beginning progress is slow and it hurts a little bit.
And over time you condition and strengthen the muscle of presence of being in the here and now.
There's no need to trust me though.
Just stick with your three minute practice and see what happens.
