Finding Peace Through Observation

Taking time to pause and pay attention to our thoughts and feelings is crucial in our daily lives. Mindfulness of the mind allows us to cultivate self-awareness and understanding. By gently observing our mental and emotional states without judgment, we gain insight into our inner landscape. Stepping back from our thoughts, we develop clarity and perspective, enabling us to navigate our experiences with wisdom and kindness. This practice fosters resilience and presence, empowering us to cultivate mindful relationships with ourselves and others.

Transcript

Get comfortable in your chosen meditation position.

Take a few deep breaths to help you arrive.

Close your eyes or soften your gaze and turn it downwards.

Notice the general state of your mind or heart.

How are you arriving to this moment?

Do you feel tired or alert?

Contracted or expanded?

Calm or agitated?

Fuzzy or clear?

Resistant or eager?

Pushing forward or pulling back?

Put aside whatever commentary or judgements you might have about the state of your mind-heart and be curious about the state itself.

Do any emotions come with it?

What is its felt sense?

Pleasant,

Unpleasant or neither?

Is there a relationship between your mind-heart state and how your body physically feels?

What does it feel like to step back and observe the state of mind rather than be in it?

What happens to your mind-heart as you place your attention on it?

Notice also what is your relationship or tone to what is happening.

Are you clinging or resisting?

Are you relaxed,

Generous or kind towards the discomfort?

Once you notice the relationship,

Hold it with a kind and patient attention.

Investigate some of the present moment elements of the relationship or tone.

How does it affect your breathing?

Are there any physical sensations or emotions associated with it?

What are your beliefs behind it?

Does the way you are reacting to what is happening represent a way you want to be?

For example,

If you intend to be more kind to yourself and others,

Are you being kind right now?

It's okay if you weren't,

But now you have the chance to recommit and begin again.

There is no need for judging,

Criticizing or being upset with what we see when we look at our relationships to the present moment,

Even if what we see is unfortunate or difficult.

Similarly,

There is no need to praise or get involved with fortunate or preferred attitudes.

In either case,

The practice is to be mindful of the relationship or attitude without being for or against it.

Bring your attention back to your body,

Breathing and sitting here.

Bring this awareness of your mind and heart state into your day as often as you can.