Find a quiet,
Comfortable place to sit or lie down.
Let your hands rest gently on your lap or by your sides.
Close your eyes and take a deep breath in and out.
Another breath in and slowly exhale.
With each breath,
Allow yourself to settle deeper into this moment,
Releasing any tension from your body and mind.
Allow yourself to settle deeper into this moment,
Releasing any tension from your body and mind.
Now,
Simply become aware.
Aware of your surroundings,
The sensations in your body,
The natural rhythm of your breath.
No need to change anything.
Just observe.
Who is observing?
Just observe.
Who is observing?
Bring your attention to your body.
Notice the sensation of where you are seated or lying down.
Feel the weight of your body pressing into the surface beneath you.
Sense any areas of tension or relaxation.
Become aware of the air touching your skin,
The subtle movements within your body,
The pulsing of your heartbeat,
The gentle rise and fall of your chest with each breath.
Now ask yourself,
Who is aware of these sensations?
The body is being observed,
But who is the observer?
Let this question sink in.
Who is aware of these sensations?
Now shift your awareness to your thoughts.
Do not try to stop them.
Instead,
Let them pass through your mind like clouds in the sky.
Some thoughts may linger,
Some may pass quickly.
Just observe.
Just observe.
Now ask yourself,
Who is observing these thoughts?
Who is observing these thoughts?
If a thought arises saying,
I am observing,
Notice that this thought too is being observed.
If a thought arises saying,
I am observing,
Notice that this thought too is being observed.
You are not your thoughts.
You are the awareness in which they appear and disappear.
Rest in this knowing.
You are the awareness in which they appear and disappear.
Rest in this knowing.
Now bring your awareness to any emotions present within you.
Do you feel calm,
Restless,
Joyful,
Neutral?
There is no right or wrong feeling.
Simply observe.
Do you feel calm,
Restless,
Joyful,
Neutral?
There is no right or wrong feeling.
Simply observe.
Notice where in your body each emotion manifests.
Maybe there is warmth in your chest,
Or lightness,
Or even attention somewhere.
Just be with it.
Now ask yourself,
Who is aware of this emotion?
The feeling is being witnessed.
But who is the witness?
Sink deeper into awareness.
The feeling is being witnessed.
But who is the witness?
Now become aware of sound.
Notice the sounds around you.
The faint hum of life,
Distant noises,
Or the silence between sounds.
Who hears these sounds?
Who listens?
If a voice within says,
I am listening,
Notice that this voice too is being observed.
Rest in this silent awareness.
Now let go of all labels.
Drop the idea that you are the body.
Drop the idea that you are the mind.
Drop the idea that you are your emotions.
All these things are being witnessed,
But you are not them.
Let go of all labels.
Drop the idea that you are the body.
Drop the idea that you are the mind.
Drop the idea that you are your emotions.
All these things are being witnessed,
But you are not them.
Repeat silently within,
I am not the body.
I am the witness,
Pure,
Infinite awareness.
I am the witness,
Pure,
Infinite awareness.
I am the witness,
Pure,
Infinite awareness.
Let this realization sink in.
Rest in this vast,
Boundless presence.
For the next few moments,
Simply be.
No analyzing,
No grasping,
No resisting.
Just pure awareness.
Just pure awareness.
If a thought arises,
Let it pass.
If a sensation appears,
Let it be.
You are the stillness in which everything unfolds.
If a thought arises,
Let it pass.
If a sensation appears,
Let it be.
You are the stillness in which everything unfolds.
When you are ready,
Begin to deepen your breath.
Slowly bring your awareness back to your surroundings.
Wiggle your fingers,
Move your shoulders.
Gently open your eyes.
Carry this awareness with you.
You are always the witness.
Silent,
Spacious,
Infinite.
