Welcome to Simply Meditation.
Today's practice is part two of the series and is called Simply Observe.
As we deepen our connection with meditation,
We deepen our connection with ourselves.
We bring our practice of meditation into our daily life in the form of mindfulness.
Mindfulness is an awareness of what we are doing in the present moment.
It's our ability to focus on the here and now.
To do this,
We need to develop an awareness.
We need to sink into our observing mind.
In our observing mind,
It's beyond thinking.
We're simply holding space and being a witness to our actions and a witness to our thoughts.
In our thinking mind,
There's judgment and analyzing.
And in the observing mind,
We set those things aside and we just simply observe.
In our meditation practice,
We bring awareness to how our breath moves in and out of our body.
We bring awareness to the thoughts that move in and out of our mind.
And so as we settle into our meditation practice today,
I invite you to get comfortable,
Find a good posture,
Place your feet flat on the ground,
Palms up in your lap,
And begin to deepen your breath.
As you settle in your body,
It can be difficult to turn off your mind.
So as those thoughts come into your mind,
I want you to just let them come in.
Don't attach to them and then let them leave again.
Continue to breathe at a relaxed pace and just notice whenever your mind travels.
Try to catch yourself and notice and acknowledge wherever it goes.
And then just bring your focus back to your breath.
Continue to repeat that practice throughout the meditation.
Is your mind wandering the same as a child?
Just go to it and then slowly bring it back and focus on the breath.
There's no judgment,
No analyzing,
No reaction other than acknowledging where it goes and bringing your attention back to your breath.
In this practice,
You are building your strength.
You are developing your conscious mind,
Your observing mind,
And you're bringing your attention back to your breath.
As we learn to simply witness our thoughts and then focus back on the breath,
It helps us to hold space for ourselves.
We simply offer presence and validation to our inner thoughts and inner self rather than judgment or shame or thinking that we don't deserve validation.
If we're able to offer ourselves the gift of being seen and that that is an internal ability,
Then we're able to sit in ourselves,
In our body,
More comfortably.
We build our foundation from the inside out,
From the bottom up.
It helps us to connect to that part of ourselves that we don't show anybody.
When we practice meditation,
We are better able to handle what life gives us.
When we feel into that place of observation,
Then we are less likely to react in the heat of the moment.
We are more able to hold our presence and to take a step back and just take a moment before we respond.
As you continue to breathe and feel the air moving in and out of your lungs,
Notice where has your mind gone.
Where has your mind wandered off to?
Simply bring it back and focus on the breath.
Notice where you go and just set it aside for the current moment.
You can always come back to that thought later on.
As you focus on the breath,
Bring awareness to the feelings in your toes.
Bring attention to your feet,
To your ankles,
Around the front of your legs,
To your knees,
Your thighs,
To your hips.
Simply observe no judgment,
No thinking,
No analyzing.
Simply observe the energy in your lower abdomen,
In your belly button,
And around your lower spine.
Simply observe how it feels to bring your energy from your lower spine all the way up.
Observe how your chest feels and your heart and your lungs as the air moves in and out.
Bring your attention to your throat,
Up to your ears,
Around your lower lip,
And the space between your mouth and your nose,
To your cheeks,
Your eyelids,
To the front of your forehead,
Around to the back of your head,
And to the very top of your skull.
Then bring your focus back to your breath.
As we begin to close the practice,
I invite you to bring to mind an image of gentle calm,
Something that brings you peace,
Something that comforts you,
Something that you enjoy observing that allows you to take a step back from your life and to just take a few moments to observe and feel calm.
Just spend the next few moments immersing yourself in that image that you chose,
Letting its effects flow through your body,
Your mind,
And your spirit.
Notice how you feel when that image is in your mind.
I invite you to carry a mindful awareness into your day,
To be conscious and intentional with your thoughts and with how you interact with your environment.
How you are in the world is your choice.
As we breathe with our breath,
Our thoughts affect how we feel.
So as you go about your day,
Decide to use your breath and use your image of gentle calm to inspire who you are.
Connect with who you are.
Thank you for joining me today.
Namaste.
