Choose a place where you can sit comfortably and undisturbed for 20 minutes.
To avoid any eye related artifacts in the EEG measurement,
Please close your eyes gently for the duration of this meditation.
You will hear a gong every five minutes and I will let you know when you have reached the end of the meditation.
First we will start with a five minute body scan practice and then we will move on to the main practice.
The main practice today will be a thought meditation.
Take a few minutes to settle into your body.
When you're ready,
Bring your awareness to the physical sensations in your body.
Starting in your toes,
Bring your awareness to any sensations occurring,
Such as the touch of your clothes on your skin,
Any feelings of heat or coolness.
Notice any pressure on your body,
Any tightness of your muscles and let go of the tension.
In this familiar manner,
Scan and bring into your awareness each part of your body in sequence until you hold your whole body in your awareness.
Thank you.
After you have scanned the whole body in this way,
Spend a few minutes being aware of a sense of the body as a whole and of the breath flowing freely in and out of the body.
Feel how your entire body is breathing,
How your body is changing and moving in response to the breath.
Now,
Gently turn your attention to your mind.
Direct your attention to your experience of thoughts,
Emotions,
Strings of dialogue,
Mental images,
Processing of things past,
Present or future and memories.
Pay attention to the whole host of mental events as they arise,
Abide for a while and then transform or disappear back into the mind.
Allow anything and everything to come up,
Not suppressing anything,
Not chasing after or holding on to anything and not identifying with anything.
If there is no activity,
Generate a thought and whatever it is,
Just be fully present to it.
Now,
See if you can voluntarily relinquish any sense of control,
Give up any idea or sense of you observing something that is yours.
Just be closely present with clarity and vivid awareness to how the mental events emerge,
What happens while they are present and where they go.
If you find yourself suppressing,
Carried away,
Lost in or identifying with any mental event,
Just notice what has happened and gently,
Without any judgement,
Bring the attention back to being present to the awareness that pervades all mental events.
Return to just being present to whatever arises in mental experience,
Remains for a while and then either transforms or disappears back into the space of the mind.
Now,
See if you can voluntarily relinquish any sense of control,
Give up any idea or sense of you observing anything,
Not chasing after or holding on to anything and whatever was going on through the mind.
Open your eyes and remain aware of yourself,
Present in the here and now.
When you are ready,
Please review your experience in the Experience Booklet and mark down your specific experiences in the online form.
Thank you and have a lovely day.
