We can support kind awareness of the mind by first relaxing the body.
So starting by slowly feeling into the body and relaxing any places of tension you encounter like ungripping a tightened fist.
Relaxing any places of tension you encounter.
Feeling into the body.
Accepting and welcoming the condition of the body as it is.
Especially uncomfortable areas or tension that doesn't want to relax at this time.
Relaxing any places of tension you encounter like ungripping a tightened fist and at the same time welcoming how the body is at this moment.
Not trying to force it to be different.
And now begin tuning into the weight of the body as if it were a stone at rest upon the earth surrendered to its gravity.
And letting the weight of the body,
This stone-like surrender to the earth,
Be a place of rootedness and connection to the present moment.
And as the meditation continues whenever we drift away from the practice at hand coming back to this connection of the body directly in this moment.
So now shifting attention to the mind and the particular way is we are going to take some time to listen to it as if from a distance.
So listening and noticing what the mind is saying.
Listening and noticing what the mind is saying.
Listening and noticing the tone of what it is saying.
What is the mind saying?
What kind of tone does the inner voice have?
Listening and noticing whatever inner voices you hear.
And now whatever the tone of the inner voices beginning to practice kind awareness of them.
I will offer you a phrase to use as a foundation for kind awareness but feel free to modify it in any way that suits you.
Saying or thinking the phrase with sincerity is more important than the wording of the phrase.
Now saying in spacious repetition whether out loud or internally,
Mind may you be at ease.
Mind may you be free from anxiety.
Mind may you be at ease.
Mind may you be free from anxiety.
And perhaps you want to be more specific.
Maybe it's worrying mind may you be at ease.
Or angry mind may you be at ease.
Out loud or internally,
Mind may you be at ease.
Mind may you be free from anxiety.
As much as possible saying or thinking the phrase from the part of you that is kind.
Digging into yourself and giving rise to this well-wishing from the sincerity within you.
Mind may you be relaxed.
Mind may you be free from fear.
Mind may you be relaxed.
Mind may you be free from fear.
And shifting attention now to listening and noticing whatever inner voices you hear and listening to them with kind awareness.
Again saying a phrase in spacious repetition.
Mind may you be at ease.
Mind may you be free from anxiety.
Mind may you be relaxed.
Mind may you be free from fear.
And finally let go of repeating the phrase relaxing and as much as possible accepting whatever the state of the mind is.
Whether the mind is busy or calm.
Whether it's positive or negative.
Accepting with kind awareness whatever the state of the mind is.
Kindness is an attitude that has no downsides.
With kind awareness not only do you relate to yourself without putting aggression into the system but you are seeing that the thinking mind is only one aspect of what you are.
You
