Alright friends,
Let's practice.
Find yourself a comfortable seat or you can do this practice lying down of course.
There'll be no physical involvement.
We're just going to be exploring the mind and particularly developing the skill of dropping into the witnessing mind,
The seat of the observer.
So as you feel comfortable,
You're welcome to shut down the eyes.
Take these first few moments to ensure that you're physically comfortable.
And notice the connection points that your body is making to the earth.
Maybe it's the sit bones or the back,
Ankles or the back of the head.
As you settle in physically,
Then begin to gently activate the breath,
Conscious breathing.
Meaning that when we focus on the breath,
By definition,
We're present.
We're paying attention to what's going on right here right now.
And to start this practice,
I'll invite you to do nothing.
If the breath is continuing to captivate your attention,
You're welcome to keep your awareness there but it's not compulsory.
And in this moment,
Notice.
Notice when you heard the word notice,
Was there a train of thought that the mind was on?
Is the mind thinking about a particular memory?
Maybe taking through a to-do list?
Thinking about what's on the books for after this practice?
Whatever that train of thought may have been,
In the mind's eye,
Assign that thought a single image.
A single image and along with that image,
Assign the thought a single word title.
And in the mind,
Create a sort of magazine cover with a single image and a one word title to encapsulate this train of thought.
And now watch that image with its single word title start to fade into the distance.
It keeps moving away,
Away,
Away until ultimately it's out of view.
And you can thank that thought for spending its entire life with you.
And then come back home to yourself,
To your innate presence.
Notice when you heard the word notice,
Was there a thought?
Invite that thought with a single image and a one word title.
And invite that thought to begin to drift away,
Moving into darkness all the way out of sight.
You might thank that thought for spending its entire life with you before guiding yourself back home to the now,
Resting once again in the seat of observance,
Watching without attachment,
A little bit more being a little bit less doing.
Okay.
.
Notice.
Was there a thought?
Watch that thought with its image and title.
Gently drift out of your mind.
Think it and return home to yourself.
Think it and return home to yourself.
Think it and return home to yourself.
Think it and return home to yourself.
And as the observer,
Notice the effects of the practice.
How does the mind feel?
How does the nervous system feel?
Know that you own that and have the potential to access it whenever you want.
Continue to sit if you'd like or end the practice in a way that resonates.
Peace.
