This is an awareness of thoughts meditation,
A practice of the third foundation of mindfulness.
As you settle into your posture,
Sense where your feet make contact with the earth,
And your seat makes contact with the cushion or the chair.
You might allow the head to float into the full height and dignity of your posture,
While also allowing the shoulders to unwind and fall down and away from the ears.
If it feels right,
You can allow the eyes to close.
Before we begin,
Clarify your purpose.
You might say it inwardly to yourself or even out loud.
I'm going to spend the next ten minutes cultivating a steady awareness of my thoughts.
You might allow the eyes to soften and the muscles around the eyes to soften,
The brow to be smooth,
Softening at the jaw,
Softening at the throat,
Allowing the shoulders to unwind and fall down and away from the ears just a little bit more,
Noticing any sensations in the heart space,
Giving them permission to be here,
Softening at the belly,
And softening in the seat in the lap.
Now I invite you to steady the awareness on the next four breaths,
Wherever you sense them most easily.
Now see if you can keep the breath in your awareness,
And also bring your awareness to the place where thoughts happen.
It's similar to how you might bring your awareness to the horizon if you were standing on the deck of a ship looking out at the ocean.
The body is relaxed,
The mind is open and attentive,
And you can sense the inflow and outflow of the breath in the background.
And as your awareness rests on the horizon of thoughts,
Then simply note them.
Watch them arise and watch them pass away.
Thank you.
If the mind has drifted from its purpose,
Just re-centering yourself.
The body is soft,
The breath is steady in the background,
And there is a wide,
Open,
Alert awareness of the horizon where thoughts happen.
You're noticing each thought,
Or clusters of thoughts,
As they arise and pass away.
The body is relaxed.
The breath is steady in the background,
And the mind is open and alert,
Taking in the horizon where thoughts arise and pass away.
Thank you.
If the mind has drifted from its purpose,
Just re-centering yourself.
The body is soft,
The breath is steady in the background,
And there is a wide,
Open,
Alert awareness of the horizon where thoughts happen.
Thank you.
Thank you.
