You can begin by simply sitting still in a comfortable position.
Ideally,
You won't need to move during the next 20 minutes.
So find a posture that you can be comfortable in.
Now that you're sitting quietly,
All you need to do is relax.
Relax and simply observe what arises in your mind.
What thoughts are rising right now?
What feelings are you feeling right now?
All you need to do is watch.
Watch as the thoughts go by.
Watch as the feelings arise.
Watch the thoughts come and go.
You may find yourself getting involved with them.
You may begin to see how one thought leads to another,
How a feeling leads to a thought or a thought leads to a feeling.
You have a thought about one thing and then you have a concern about that and then another thought and another concern and then anxiety gets created,
Maybe fear.
Then you have a thought that makes you angry,
That triggers a memory.
Just watch how one thing leads to another and relax.
It's all just thought and feeling.
If you relax,
None of it needs to touch you.
It all just passes by.
So just relax.
Relax and watch the thoughts and feelings.
Sometimes they're quiet,
Sometimes they're loud,
Sometimes they're pleasant,
Sometimes they're unpleasant.
You never know what's coming next and the reason you never know what's coming next is because you're not the one thinking them and you're not the one creating the feelings.
They're just arising in your mind.
You don't know what you'll be thinking five minutes from now.
You don't know what you'll be feeling five minutes from now.
You'll only know it when it happens because you're just watching it all.
You're not creating it.
You are not your mind.
Just relax and watch your mind as it generates thoughts and feelings,
One after another,
After another,
After another,
After another.
If you sit this way,
Very still and relaxed,
Just watching every next thought arise and every next feeling and every next thought and every next feeling,
Eventually it will be obvious to you that you are not your mind.
Your mind is a thought generating machine.
Your mind is a feeling machine and you watch it create thoughts and feelings but you are not it.
You are the one who watches the mind.
You are the awareness that watches thoughts,
That feels feelings but you are not them.
You have thoughts and you have feelings but you are not your thoughts and you are not your feelings.
As you begin to see this,
You'll feel more peace.
Gradually,
You'll rest more and more deeply into the part of yourself that is aware of the mind but is not the mind and that part of yourself is always deeply at peace,
At ease and restful.
Take a breath and relax more deeply into the part of yourself that is aware of the mind and all of its thoughts and feelings but knows that it is not the mind,
It is just the awareness.
Thank you very much for doing this meditation with me.
Please return to this over and over again until you know without any doubt that you are not your mind,
That you never have been and never will be.
Thank you.
