Welcome to this mindfulness meditation.
I invite you to sit comfortably with your hands rested on your knees.
Keep your spine straight and chest open.
Breathe in and out with awareness.
Find a spot in front of you,
Perhaps on the wall or out a window,
And keep your eyes half open.
If you feel uncomfortable with them half open,
You can allow them to close.
I invite you now to simply observe whatever is happening.
You're not trying to do anything.
You're not trying to become involved with anything.
You simply notice.
Notice anything,
Any stimuli,
Any sensation.
You notice the sounds.
You notice the sights or visions.
You notice the feelings.
You notice the thoughts.
And when you notice any of these things,
You notice them and then let them fall.
Let them disappear.
You're not trying to follow any one of them or contemplate any one of them.
Imagine they are clouds in the sky of your consciousness.
A cloud appears and then it disappears.
Another appears and that disappears.
You don't get entangled with any of these clouds.
They simply appear and disappear in the sky of your consciousness.
If your mind wanders to a thought,
An image,
An idea,
Calmly and with a smile,
Bring it back to the open awareness of everything and anything.
Bring it back to the experience of being mindful to the here and now.
Remember that you are the consciousness.
You are the seat of awareness that notices things in front of you.
You are the seat of consciousness that notices your thoughts and emotions.
You can enjoy them,
Ride the waves,
Watch them go by.
You can even pick and choose which ones you'd like.
But always remember that you can go back into the seat of conscious awareness at any time instead of getting caught up in any one of those things.
You can be still.
You can remember who you are at your core.
And you can enjoy that peace.
Enjoy the peace of each breath in and each breath out.
Stimuli will arise and then it will fall.
Instead of clinging to the thought or sensation as it rises and becoming engaged with it for long moments,
You can choose to simply watch it appear and disappear,
Rise and fall.
You are the watcher,
The observer,
Noticing things and then letting them go.
You may notice warmth or cold temperature.
You may feel sensations of openness or closeness.
You may feel tingling.
You might feel complete.
You might notice sounds or sights,
Thoughts or emotions.
They appear and disappear in your consciousness.
Your attention acknowledges and lets go.
Acknowledges and lets go.
Everything is moving,
Changing,
Shape-shifting.
And you are aware of all of these transformations.
Where is your mind?
Where is your awareness?
If it floats away,
Be okay with that.
Just bring it back with kindness to the open awareness of anything and everything.
I invite you now to reconnect with your whole body.
Bringing your awareness from this open connection to anything and everything back into the body.
Reconnect with the chair or floor where you sit.
Reconnect with the room around you.
Reconnect with the sound of my voice,
With your presence,
With my presence,
With our presence.
Remember that these moments of stillness are available to you at any time during your day.
You can take as much time as you would like.
And when you feel ready,
You can open your eyes.
Remember,
Whatever you experience today is just an experience.
It is in front of you,
And you are the awareness that observes it.
