Alright,
Let's begin.
Coming to a comfortable seat,
Sit tall with your spine long.
Relax the shoulders away from your ears and rest your eyes to close.
Let your hands rest comfortably in your lap on top of your thighs and begin by paying attention to your breathing.
Noticing the rise and fall of the belly,
The exchange of one breath into the next.
Try not to control the breath at this moment.
Let the breath help guide you into this space of being the witness and the observer.
A key to this practice is relaxing the notion to try to make something happen,
To try to achieve anything at all.
The challenge is really in the non-doing.
And so see the breath as it is and let that bring you into a space of just observing right now.
Let the breath help guide you into the space of just observing right now.
Let the breath help guide you into the space of just observing right now.
And as you come deeper into this place of witnessing and observing,
Let your breath help guide you into the space of just observing right now.
As you come deeper into this place of witnessing and observing,
Let your attention rest on the physical body.
And so without judging what you're experiencing,
Without trying to measure it or compare it to another time,
Relaxing all stories about what you observe in the sensation of your physical body,
Allow yourself to be the witness of things that you feel.
Notice the sensation of the cushion beneath you.
Notice the alignment of the spine.
And if there's anything that comes up that the body reveals to you in observing this,
Just note it.
Acknowledge what you experience.
And let your attention rest on the physical body.
And let your attention rest on the physical body.
And let your attention rest on the physical body.
Now shift your awareness to your mind.
Notice the thoughts that are rising and falling.
See if you can stay in the seat of observer.
This chattering of the mind,
Instead of participating with it and getting lost in the illusion,
You're observing thoughts popping in and out.
Or like you're watching clouds move by in the sky.
Take note of the chattering,
But do not engage.
And let your attention rest on the physical body.
And let your attention rest on the physical body.
If you start to feel distracted or get lost in the thinking mind,
Return your awareness to your breath and re-enter witness and observer.
And let your attention rest on the physical body.
And let your attention rest on the physical body.
Taking your awareness to your emotional body without trying to create or avoid sensation.
Allow yourself to observe what's here now.
What's true in this moment.
And sometimes we all in meditation think that there isn't anything to be felt.
Resting in this state of peaceful void.
Let your mind be expansive and your heart be expansive to move beyond the box of traditional label.
You might not call what you're feeling anything at all.
Come deeply into the experience of feeling it,
Observing it,
And letting it pass.
Let your mind be active and let your attention rest on the physical body.
If the emotion is strong or uncomfortable,
Notice if the mind starts to shift away from it to avoid discomfort.
You can always return your attention back to the breath to re-enter this place of witness and observer.
Come back into feeling.
Be with what is.
Let your attention rest on the body.
Let your mind be active and let your attention rest on the body.
Let your mind be active and let your attention rest on the body.
Let your mind be active and let your attention rest on the body.
Let your mind be active and let your attention rest on the body.
Let's bring poems to press together at heart center,
Taking a moment in gratitude to recognize the unity in all things.
And lifting thumbs to third eye center.
