If it's possible for you,
Find a comfortable seated position,
One where you feel supported by Mother Earth beneath you.
Allow there to be length in your spine.
And as you begin to settle in to this meditation,
Feel for the oxygen as it touches the tips of your nostrils.
Allow your mind to settle.
And now invite your body,
Give your body permission to sit for this length of time.
Invite your emotions in to be available to you in whatever form.
Invite your guides,
Your angels.
And invite in that which you perceive as divine,
As wisdom,
As consciousness,
As God.
And then allow yourself to be,
To sit inside the awareness that you are the mind experiencing the thoughts and recognizing and noticing the feelings and being with the sensations as they come to you throughout this period of time.
As you breathe in,
You know that you're breathing in.
As you breathe out,
You know that you're breathing out.
Allow your mind to settle.
Draw your attention toward the center of your eyebrows,
Your third eye center.
And let yourself observe and witness what comes,
Be it thought,
Sensation,
Or feeling.
When any of these three arise,
Allow them in without effort.
Allow them to leave.
As an observer and a witness to these thoughts and these feelings and these sensations,
Do your best not to grip or attach or control.
Allow them to come and allow them to leave,
Remembering that you are the witness and the observer of each of these.
Allow yourself the next five minutes of silence.
If you get distracted,
Reminding yourself again to simply observe,
Watch,
And witness.
Good night.
Now the five minutes of observing and witnessing has come to a close.
Be compassionate with yourself.
Draw yourself to this present moment,
This current inhale,
Without evaluating or criticizing the extent to which you were able to sit and witness during this practice.
Knowing that offering yourself the opportunity to practice observation allows you to take that witness mind off of the meditation cushion and out of this moment of attempting to be a witness into your life,
Into your world off the cushion,
Creating space between trigger and what might be reaction but could now be response,
Allowing you to be intentional and conscious in the way in which you relate to the thoughts that come into your mind,
To the sensations as they arise and to other people and other situations as you interact with them throughout your day.
Offer yourself gratitude now for giving yourself these few minutes of stillness,
Of observation,
And of witness.
Thank your guides,
Your angels,
And the divine for being with you.
And offer gratitude to your body for sitting for this period of time in order for you to feel more calm and more peaceful throughout your day.
