Hello.
Nice to see you.
I'm kidding,
I can't see you from here.
But I'm happy you're here,
Practicing.
Not just because you're here with me,
But simply that you're doing something kind for a person who deserves it.
The mind is crazy,
Isn't it?
Right now,
You're probably forming some sort of assessment about this ramble.
Already deciding whether I fit into your established category of likes and dislikes and so on.
Well great,
Mind's doing a job,
Like a champ.
The thing that can be trouble is when we totally lose track of its story spinning and become them.
Happens to me pretty much all the time.
It can tell me I'm in danger and then I'll yell at people.
I can make up all sorts of judgments about myself and others.
All sorts of fun things.
So,
Let's get to know it.
Let's practice.
Check in to see how you are right now.
How's the state of your nervous system?
How's your emotional body?
Happy,
Sad,
Angry,
Glad,
Mad.
Just in case you needed some pointers.
It's just information,
Nothing to fix.
So now,
Tune into your sense of sight before you close your eyes.
Just notice seeing.
And then close your eyes and notice that you're still seeing.
Notice any sounds.
Notice thinking.
Smells.
Tastes.
Touch.
Notice your body pressing against the surface which you're on.
Clothes on your skin.
I mean,
I don't want to assume,
But let's assume.
Notice any tension.
Notice any ease in your body.
Now,
Bring your mind to your mind.
We're going to watch it.
You might already notice that intentionally watching it can cause a gap in thinking.
Might not.
Either way,
Just watch with an attitude of a cat waiting for a mouse to come out of its hole.
Patient,
But alert.
Ready.
Also,
You might want to get playful with it and keep an attitude of like,
What are you going to say next?
And when you see a thought,
Label it.
Planning supper.
Thinking about work.
Thinking about my beloved.
Planning a balloon trip.
Thinking about getting revenge on Jessica from third grade.
Whatever.
Just label it.
Let it go.
And return to readiness.
When you get lost in the story,
Just notice what you're thinking.
And when you realize it,
Celebrate your return to presence.
Keep looking.
And try and keep a soft approach to this.
Don't clench.
Don't try and grab the mind.
Don't try and force anything.
Force yourself into stillness.
Just gently watch like that cat that's relaxed but ready.
Every time you get lost in a story,
Just notice.
Come on back to the mind.
You may at this point be seeing that the mind makes up all sorts of things.
It's really wild in there.
You might be laughing a lot.
Or you might be sad about its contents.
If you're sad,
Remember that you're not creating any of this.
You didn't choose any of those thoughts.
The mind is just doing its thing.
As we come to the end of this track,
Not the end of the mind,
Of course.
That thing goes on as long as you do.
Notice if your state has shifted at all from before the practice till now.
Sometimes simply seeing the absurdity of the mind can bring a sense of lightness to the body.
And that can be a delight.
Either way,
Well done for being willing to sit with the maniacs that live in your head.
They sure can be a wild bunch.
Thanks for your practice.
