Welcome to this 15-minute meditation practice that invites you to experience deep inner awareness and stillness.
We will engage in a unique technique that involves direct perception,
Followed by a gradual withdrawal of attention.
Let's begin.
Find a comfortable and quiet place to sit.
Make sure you won't be disturbed during this meditation.
Sit with your back straight but relaxed,
And your hands resting gently in your lap or on your knees,
Palms facing up or down,
As feels comfortable to you.
Now select an object to focus on.
It could be anything around you,
But for the sake of this meditation,
We will use the example of a rose flower.
Gaze upon the rose flower.
Pay attention to what it means to truly look.
It's important to understand that in this practice,
Look means to observe without engaging in thought.
Simply be present with the flower.
As you continue looking at the flower,
Gently release any thoughts that may arise.
If your mind starts to wander,
Bring your focus back to the flower.
Maintain this pure and simple look without allowing thoughts to interfere.
Notice how the flower starts to blur and fade from your vision.
As the outer image of the flower recedes,
You will be left with an inner image of the flower in your mind.
Keep this inner image without engaging in thought.
Let it rest within your consciousness.
Let it rest within your consciousness.
If thoughts arise,
Gently guide your awareness back to the inner image of the flower.
Allow it to exist within your consciousness,
Without any mental commentary.
Slowly begin to withdraw your gaze from it.
Do this gradually,
Allowing your sight to move away from the flower slowly.
Notice how the flower starts to blur and fade from your vision.
As the outer image of the flower recedes,
You will be left with an inner image of the flower in your mind.
Keep this inner image without engaging in thought.
Let it rest within your consciousness.
Now,
It's time to proceed to the next step.
Gradually withdraw your attention from this inner image of the flower.
This part might be a bit challenging,
But if you've followed the previous steps precisely,
It will become more manageable.
If thoughts arise,
Gently guide your awareness back to the inner image of the flower.
Allow it to exist within your consciousness,
Without any mental commentary.
Once you've successfully withdrawn your attention from the inner image,
You'll find yourself in a state of pure awareness,
Free from the external object and inner mental images.
Remain in this state of inner stillness and awareness for a few moments.
Embrace the solitude,
The purity and the innocence of this moment.
Breathe naturally throughout this meditation.
If your mind begins to wander,
Return your focus to your breath or the sensation of stillness within.
As we approach the conclusion of this meditation,
Gently bring your awareness back to your surroundings.
Slowly open your eyes if they were closed.
Take a moment to reflect on your experience.
Notice how you feel after this meditation and carry this sense of inner stillness and awareness with you into your day.
Now,
In the final moments of our practice,
Let's extend a loving-kindness wish to ourselves and others.
Silently repeat to yourself,
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Happy.
May I be healthy.
May I be safe.
May I live with ease.
Extend these wishes to someone you care about.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be healthy.
May you be safe.
May you live with ease.
Finally,
Broaden your loving-kindness to all beings.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Thank you for joining in this meditation.
Carry the stillness,
Awareness,
And loving-kindness with you throughout your day.
May you find truth and freedom on your journey of self-discovery and compassionate connection with all beings.
