Begin by simply focusing your attention into the here and now.
Just be very aware.
Of the present.
You might focus on the sensations of breathing.
The sensations in the body.
Anything your senses are receiving.
Whatever you can hear.
The temperature on your skin.
The scent.
In the room.
The quality of the light.
All of their shapes and colours.
Simply be very attentive.
Very aware.
Of your current experience.
Be very inclusive about this.
So don't try to push away any element of your current experience.
Including those things that are ordinarily uncomfortable or unpleasant.
Perhaps sensations in the body.
Painful or tight.
Maybe there's a negative emotional charge currently.
Or perhaps the mind.
It's very busy,
Very noisy.
Just for this time.
Don't try to get rid.
Of any of this.
Actually include it in your meditation.
If it's happening now.
Then it's happening now.
It's alright.
So don't resist anything.
Don't avoid anything.
It's alright to simply experience.
Whatever the current experience is for you.
Be very present.
Be very conscious in the here and now.
Don't get swept away in thought.
Don't get pulled in.
To emotional turmoil.
Have a very light touch.
In your awareness.
Of the psychological and emotional world.
You simply allow it to be here.
Nothing needs to change.
Allow the body to relax as much as it's willing to do so.
And if it can't relax the whole way,
That's okay.
Be aware.
Of how the body feels in the present.
Do away.
With any concept of time.
There's no such thing.
It's a myth.
There's no future,
There's no past.
Your experience of life always happens in the present.
Even our thoughts of the future and our memories of the past happen in the now.
So relax and rest into this recognition.
There's only this.
So,
All is well.
You Allow yourself.
To sync.
Into the position of neutral witness.
Simply observe.
All elements of the current experience.
Without any analysis.
Without any judgement.
Without any attempt to get involved and change things or control things.
Just let go.
Let go completely.
You are simply the observer.
Nothing more.
Witnessing your experience in this way.
Is pure consciousness.
Aware of experience without being tangled up in experience.
Just gentle,
Simple,
Natural.
Observation.
Consciousness.
Might be witnessing.
Some discomfort or agitation in the body and mind.
But consciousness itself is not uncomfortable or agitated.
Simply witness.
The natural,
Flowing,
Unfolding of all experience.
Like watching a river flow.
There's no need to get involved.
Why try to change or control anything?
Just let it be.
Let it go.
Even when witnessing.
And intense emotional states Just observe this.
As though the stream,
The river is a raging torrent.
Fierce.
Powerful.
Let this energy discharge.
The body has the capacity to discharge all of this energy.
So even if what it is that you are witnessing isn't intense.
.
.
Period of emotional turmoil and ferocity as best you can,
Simply remain as the neutral observer.
And allow the body to take care of this.
It will naturally regulate.
And if what you're witnessing,
What you are conscious of,
Is uncomfortable states of mind relating to the future or the past.
Simply become more and more conscious.
That you are witnessing these thoughts in the present.
As consciousness.
Simply remain as consciousness and even these anxious thoughts and rumination these two must discharge.
When fully present.
Thoughts of future and past can no longer sustain themselves,
They collapse.
You.
And as you abide ever more deeply as this simple,
Spacious,
Conscious awareness.
You'll find that there's nothing to worry about.
There's no suffering here.
Your experience in the present becomes lighter.
For you.
More open.
Free to engage.
In the whole play of life.
Sensations,
Thoughts.
Emotions,
People,
Things,
Activity.
It's all a very natural unfolding.
Play.
All is well.
In a moment,
We will be leaving the formal aspect of this guided meditation.
But you might find it beneficial to simply sit a while longer.
In silence.
If you have managed to just discover this position.
As the neutral witness.
There's no hurry or rush to get involved again in all the activities of life.
And if it is time to re-engage with the activities of life,
See if you can do so from this position,
From this more open space,
This more liberated space.
And you'll see how different life feels.
Thank you so much for doing this meditation with me today.
Take care,
Be well.
And stay present.
