Welcome to meditation number six for mindful growth.
This is a self-awareness meditation.
This meditation will help you to become more aware and in touch with your thoughts and emotions.
To get started we'll make sure that we have a comfortable meditation posture.
With a straight back,
Our eyes gently closed,
Our hands resting in our laps with our thumbs touching and our head tilted slightly forward.
And we can begin by gathering our mental awareness in words.
And resting it into the sensation of our breath.
Connecting the breath to settle into our bodies.
Connecting with how our body is feeling right now.
Letting go of any distractions as they arise.
Turning to our breath.
And then we can begin the actual meditation on self-awareness.
To do this we loosen our attention to the breath.
And connect with an awareness of any thoughts and emotions arising in our mind.
Sometimes called our meta-awareness.
Coming like an observer to what is arising inside.
And remain lightly anchored on the breath.
Mostly just watching,
Observing our own thoughts and emotions.
Whatever arises remembering to recognize it.
And then accept it non-judgmentally.
As thoughts and emotions bubble up.
Simply accept and then identify them.
Using any label that we wish.
And letting them go,
Not identifying with them.
Just like watching the waves gather and disperse on the surface of the ocean.
As we practice.
In investigation we can use the five hindrances as a guide to help us label if we wish.
We may find that we have the hindrance of desire.
Seeing our mind naturally pull towards things that we have attachment or craving for.
Clinging or fantasizing.
Wishing to be doing something else.
All forms of desire.
We notice that we simply label and let go.
And try to return to a neutral awareness if we can.
We may notice aversion.
Just recalling past events that made us angry or frustrated.
To push things away.
Objects of worry or anxiety are all forms of aversion.
And labeling their rise and letting go.
We notice the third hindrance of drowsiness.
Indutability or inability to focus.
Dollness.
Or perhaps restlessness in our mind.
It's constant chatter,
Planning,
Commentary,
Inability to settle.
Observing that and realizing that's not you letting it go.
Or perhaps the fifth hindrance of doubt.
Wondering if you're meditating correctly.
This is worth your time.
Any other doubts that may arise.
Remembering to recognize and accept.
Identify with one of these labels or any that you feel is appropriate.
And then letting go with non-identification.
Resuming the role of an observer.
Now just trying to practice like this for the final two minutes of our meditation.
Letting go.
Letting go.
Letting go.
Letting go.
And then finally can relax your attention.
Gradually arise from your meditation.
And this concludes meditation number six of mindful growth on self-awareness.
Thank you.
