Welcome to mindfulness with Mahib.
Today we are going to do a very brief mindfulness meditation.
Take a position that's most comfortable.
If you're sitting,
Keep your back straight.
Close your eyes if that helps you focus.
Place all your attention on the breathing sensation.
Take a long breath in and breathe out.
Another breath in and out.
Continue to breathe and be aware of the sensations that arise as a result of breath.
What feelings or sensations are present right now?
Notice them without judging,
Without trying to change.
Simply be present with them.
If the mind goes into past or future,
That's okay.
Acknowledge that happen and bring it back to the sensations of breath,
That feeling that is arising right now in this moment.
Imagine that you're sitting next to a street on a bench looking at the traffic come and go.
You like some of the cars that you see,
A brand new Tesla.
Or convertible Mercedes goes by.
Or really old Toyota paint is coming off.
Nothing fancy goes by.
Cars that you really like are there and also the cars that you would not like to be in.
The mind gives judgments of liking and disliking,
Good or bad.
Notice them.
Do we go after the cars that we like?
Do we start running after it?
Or do we start running away from the cars that we do not like,
Cars that we want to avoid?
Notice how your mind responds to the two categories.
Notice how the mind creates these categories,
These judgments,
And then follows them with reactions.
If we choose to run after the cars in this traffic that we like and want to experience again and again,
If we want to drive them again and again because we like it,
It's exhausting.
It's also not possible.
The same time,
If we start running away from the cars in this traffic that we do not like,
That is extremely hard as well.
If we can simply let these cars come and go without indulging in judgments and then in reactions to those judgments.
No traffic can impact our wellbeing.
If we train our mind to be accepting of whatever arises,
Whichever car comes in,
We are free,
Free from running after something that's not ours anyway.
We do not possess these cars or running away from something.
Again,
Something that we do not possess,
It's not ours also.
Similar is the case with emotions or thoughts.
What arises in mind?
Anger,
Sadness,
Discomfort,
Or happiness,
Ecstasy,
Pleasure.
Whichever emotion or thought you experience is not what you possess.
They're not yours.
They just come in and go.
The reality is you cannot hold on to one of them.
And you can also not keep one of them always away.
They come and they go.
Just like those cars on the road,
They are coming and going.
You are the watcher.
Not in charge,
Not in control,
Not the owner or the possessor.
Simply the watcher.
So why not be that and just be free of this game of wanting and avoiding?
Just be here.
Be free.
And on that note,
Let's take a long breath in and breathe out.
You can open your eyes,
Come back to the room.
Please feel free to leave comments or feedback.
I hope you can take this practice in the rest of your day.
And I'll see you next time.
Thank you.
