Bring yourself into a comfortable position.
Shift your body around and make sure for this meditation,
It's a longer one,
That you're perfectly comfortable.
Not too much weight on any one limb.
You can also lie down.
Just be sure you can stay awake or sit in a chair.
Whatever makes you the most at ease.
Now begin to bring your attention to your eyes.
Go ahead and close your eyes.
Feel the warmth and comfort of them being closed.
Relax your face,
Your forehead.
Now with your eyes still closed,
Bring your attention to in between your eyebrows.
That point.
Just put your focus there and then see if you can bring your gaze there as well.
This isn't a forced gaze.
It's very soft and polite.
It shouldn't feel like you're forcing your eyes into any position,
Like you're crossing your eyes or anything.
Let it be as relaxed as possible.
This will be your focal point for this meditation.
And it's a bit more challenging of one because it isn't so tangible as focusing on your breath or focusing on a sound or focusing on a mantra.
But what it allows you to do is just watch and see what comes up.
Imagine that you're watching your thoughts drift by like clouds at this point in between your eyebrows.
The practice is not to get caught up in your thoughts.
Let them come and go without judgment.
You may see colors or images in your mind's eye.
You may hear your own thoughts.
And the practice isn't to silence them,
But rather not to get caught up in them.
And over time,
You may notice that the spaces between those thoughts and images gets larger,
Lasts for longer.
So throughout this time,
Try to keep your eyes closed until the end of the meditation.
Be kind to yourself and just keep watching.
Whenever you notice that your focus has drifted,
Just bring your eyes back to that point.
Let your focus follow your gaze.
Remember that every time you bring your focus back,
After your mind has been wandering,
Every time you do that,
You are strengthening your mindfulness,
Just like you would work out a muscle.
Every time you bring your attention back,
You're getting stronger.
So think of it as a victory.
Don't forget to be kind to yourself.
Know that just by being here,
You are doing the work.
It doesn't have to be perfect.
Just bring your attention back in between your eyebrows and let your thoughts float on by.
By bringing your attention back every time it wanders,
It helps you in your everyday life.
It helps you not to get caught up in loops or cycles of thinking that may not be helpful.
It's training your mind to always be present.
And even if it sometimes feels like it isn't doing much,
You'll notice these effects over time.
Now begin to bring your focus back to the room that you're in.
To the weight of your body.
To the present moment.
And give yourself some gratitude.
Because no matter how you feel this session may have gone,
Just by being here,
You have made beautiful progress on your journey.
Send yourself love,
Gratitude,
And compassion.
And go ahead and open your eyes.
