Hello and welcome.
My name is Jake and today I'll be guiding you into a state of calm awareness.
A place beyond reaction,
A place where you can rest in the seat of the observer.
In this place we can learn to conquer the fluctuations of the mind and find a place of deep peace and contentment.
This meditation is here to help you remember that you always have a choice.
The choice not to react to the events that happen to you but to allow yourself to observe them unfolding.
Creating a deep place of peace and contentment within you.
So let's begin.
Find a comfortable position,
Seated or lying down.
Whatever allows your body to feel supported.
Let your hands rest softly.
Let the eyes close when you are ready and take a slow breath in through the nose and a gentle sigh out through the mouth and let's do that again.
Breathing in slowly,
Exhale let the weight of the body,
Let the weight of the body melt just a little deeper into where you are resting.
Feel the ground beneath you.
Feel how it holds you without asking anything in return.
Feel supported,
Held and safe.
Begin to breathe in through the nose for the gentle count of four,
Three,
Two,
One.
Hold for one and release through the nose for five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold,
Exhale five,
Four,
Three,
Two,
One.
Letting the exhale be slightly longer than the inhale.
This signals the body that you are safe,
That you can soften and that you can arrive.
Continue at your own pace now.
Long slow inhale and longer slow exhale.
Breathing in and letting go.
With every breath the mind begins to quiet,
The nervous system steadies and gentle presence settles around you like a soft warm hug.
Maintaining the steady,
Rhythmical pace of breathing.
Imagining that you're sitting beneath a clear open sky and the sky represents your awareness.
Wide,
Spacious and unchanging.
Thoughts may drift in through the clouds,
Sensations may rise and fall like the shifting wind but the sky remains untouched.
You are that sky,
The great blue vast sky that stretches out as far as the eye can see.
You are that vast awareness in which everything comes and goes.
Noticing any thought as it appears,
Trying not to push it away.
Don't chase it,
Just see it,
Witness it,
Observe it,
Like a watching a bird fly across the horizon.
This is the seat of the observer.
Calm,
Steady,
Watching,
Present.
Whenever the outside world gets too chaotic,
Step into the seat of observation and witness the peace unfurling within you.
Maintaining the awareness of your breath.
Noticing its rhythm and pace.
Feeling the cool air move through your nose and the slightly warm air move out of your nose.
Anchor your awareness on your breath.
Inhaling for 4,
3,
2,
1,
Hold.
Exhaling 5,
4,
3,
2,
1.
Letting this simple rhythm anchor you into the present moment.
And when a thought arises,
Notice how you can observe it without getting pulled inside of it.
When an emotion stirs,
Notice how you can witness the sensation without becoming the sensation.
You don't have to change anything,
You don't have to fix anything,
Just witness and observe.
Breathing in,
Breathing out.
Watching,
Witnessing,
Stepping out of reaction.
Imagine now that you're seated in a quiet room within your own mind.
A room with an open window.
Outside of the window life continues.
Sounds come and go,
Emotions pass,
Memories appear and disappear and you remain seated,
Steady,
Aware.
Whenever something approaches the window you simply acknowledge it and let it pass.
This is just a thought,
This is just a sensation,
This is simply energy moving,
This is not who I am.
You are the witness,
The observer,
The one who sees clearly.
Feeling the spaciousness that that creates,
Feel the freedom in simply watching without reacting and feel the quiet power that rises when you no longer want to fight the moment.
Bringing your awareness gently back to the breath once more,
Noticing the coolness of the inhale,
The warmth of the exhale and noticing how the breath has become smoother,
Softer,
More effortless.
Feel the body now,
Heavier,
Grounded and calm.
Feel the mind clearer,
Quieter and just rest here in this moment of steadiness.
Rest here in this deep presence and bask in the clarity that you have created.
This is the seat of the observer,
A place within you that is always available,
Always accessible,
Always waiting for you to come home.
Take one final deep breath in and a slow breath out.
Gently wiggle the fingers and the toes,
Allow the eyes to open in your own time.
And carry this awareness with you into the rest of your day.
Carry this knowing that you can choose presence over reaction,
Observation over anxiety,
Clarity over chaos.
Thank you so much for joining this session today.
Please come back and use this session anytime that you need to feel a little bit more present.
I hope you will enjoy this.
Please consider leaving a review or come and check out some of the other content on the page.
Thank you for your time.
With love,
Jake.
