Experimenting - Noticing Four Different Access Points

This is a mindfulness practice containing four experiments of awareness and presence. Maria Pellicano will gently guide you towards a sense of presence within the here and now, fostering a passive, alert, receptive, non-judgemental attitude. As you continue working within this practice, you will find that you will notice more awareness, acceptance, and compassion towards yourself and those around you, as well as a daily sense of calm and peace.

Transcript

The four experiments to notice movement and stillness.

Take up your meditative posture,

Become aware of the space in front of your closed eyes and your breathing.

Just watching your breath.

Now in the same way just watch your thoughts.

Allow thoughts to come into your mind and watch the form that they take.

Do you hear words like a commentary or do you see pictures,

Images,

Colors?

Just be curious and willing to watch whatever thoughts appear.

Let them come,

Run their course and go.

Just watching with a gentle curiosity.

Experiment two.

Become aware of the space in front of your closed eyes and your breathing.

Just watching your breath.

Now in the same way just watch your thoughts.

Allow thoughts to come into your mind and watch the way they appear.

Is there a constant stream of thoughts or is there a segment of thoughts and then a break or a pause before the next thought appears?

Do you notice a constant stream of thoughts or segments?

Experiment three.

Take up your meditative posture and become aware of the space in front of your closed eyes and your breathing.

Just watching your breath.

Now in the same way just watch your thoughts.

Notice that thoughts are appearing,

Are seen and move through the field of awareness.

It's like a background or an observing space in which thoughts appear.

Notice that thoughts appear in the observing space and move through as they change and complete themselves.

Just notice the coming and going of thoughts as they move through the stillness and silence of the observing space.

Thoughts are moving.

The observing space is still and silent.

Experiment four.

Take up your meditative posture.

Become aware of the space in front of your closed eyes and your breathing.

Just watching your breath.

Now in the same way just watch your thoughts.

Notice that the stillness and silence of the observing space are not disturbed by the movements of thoughts.

Thoughts moving through,

Sounds moving through,

Breath moving through.

The background of stillness is always there even as thoughts move through.

Rest some awareness in the stillness of the observing space.

Just resting in that still silent presence for a few moments now.

And when you're ready just open your eyes.

Reviews

Beautiful Meditation.. thank you