Greetings,
My name is Dr.
Nanajasi coming to you from InManage Coaching here to present a brief meditation focused on choiceless awareness.
Choiceless awareness is simply a meditation that enables you to see how your thought energy focuses on specific phenomena.
In other words,
By allowing yourself to settle and observe your mind,
You become aware of what your latent thoughts are and that awareness can lead you to making better choices on which thoughts to connect to before there's an emotional explosion.
To start off,
I ask that you sit comfortably in the chair with your spine straight if that's possible for you or if it's more comfortable for you to lay down,
Lay down in a way that enables you to maintain awareness and wakefulness or stand if you must and gently close your eyes and as you close your eyes give yourself full permission to be present,
To arrive,
To stop noting that there's nothing more important than the present moment.
There is nowhere to go,
There is nowhere to go,
Nothing to do,
Nothing to achieve except to be aware of what is right here right now.
We'll start off with a brief body scan starting off with your feet being aware of how both feet feel in your shoes,
Your slippers,
On the ground.
If you have your feet crossed how they feel and that your thighs are crossed.
Gently move your toes and be aware of how your toes connect to your feet and be aware of the top of your feet and how that connects to your ankles.
Be aware of your ankles sending gratitude to your ankles and bring your attention to both of your shins.
Become aware of your calves,
Both knees and bring your attention to how your thigh bone connects from your knees to your hips.
Now if you're sitting become aware of how your sit bone connects to your seat or if you're lying how your back connects to whatever you're laying on.
Now if you're standing being aware of how your spine feels erect.
Gently bring your attention to your area around your belly button becoming aware of how it rises and falls with each breath and bring your awareness to your heart noticing how it rises and falls with each breath.
Bring your attention to your throat area to your shoulders,
Relax your shoulders,
Relax your arms,
Bring your attention back to your throat area.
Become aware of how your neck holds your head and you may be aware of the weight of your head at this moment.
Relax your jaws,
Separate your teeth,
Relax your cheekbones,
Relax your eyebrows,
Relax the top of your head.
Now bring your full attention to the area between your nostrils and your upper lip and just noticing begin to notice the natural breathing that's occurring.
In other words don't think about breathing,
Don't try to breathe,
Just notice with each breath that goes in those cool air that's oxygen and with heavy breath out that's carbon dioxide,
Warm air.
Notice if you're breathing slow,
Through both nostrils,
Through one nostril,
Whatever it's hard to find.
Stay with the breath for a few moments.
You may even begin to notice your whole body breathing.
Now gently bring your attention to your mind,
Observing your mind like you would observe a movie or like you're people watching at a park or observing the ticket tape at the stock exchange and begin to notice using your breath the beginning and end of each thought without connecting to the thoughts,
Without judging the thoughts and without losing your awareness of the thoughts.
Focusing on your breath and simply observing the natural phenomena of thinking,
Keep on breathing and observe each thoughts with neutrality.
You can stay in this place for as long as you want and for as long as you want to keep observing these thoughts.
For the sake of this meditation and time I would ask that you just keep observing what is naturally emerging in your thoughts,
Noticing the energy that's associated with each thought.
Notice how it makes you feel.
What's the felt sense of each thought?
Whenever you feel ready you can gently open your eyes,
Notice what just happened and sustain this practice if you want to become the observer of your thoughts and in fact the master or mistress of your mind.
Thank you for tuning in.
Keep connecting inside so you can bring yourself back.
Peace and light.
