Go ahead and sit in an extremely comfortable position.
So this might mean that maybe your back is leaning against a wall or maybe you have a cushion underneath you.
Maybe you're sitting on a chair.
Whatever makes you completely comfortable.
Now take a deep breath in and breathe out.
Do it a few more times.
Really become aware of your breath,
Of the air moving in and out of your nose or your mouth.
Maybe your chest or your stomach is expanding.
Maybe you have a sensation at the back of your throat.
Maybe you can hear your breath as it goes in and out.
Allow your breath to just move naturally and allow your body to completely surrender in the position that it's in to feel heavy,
Loose,
Relaxed.
And if your eyes aren't already closed,
Maybe feel a droopiness come over your eyes,
A heaviness.
Sometimes,
When we focus a lot on our eyes,
We maybe have some sensation around the eyes.
Sometimes we can see lights or shapes or different things and if we really focus there,
There's kind of a lot going on and I want you to pay attention to that and notice it,
Appreciate it.
And now I want you to let it go.
Let go of the sensation in your eyes.
Let go of the images,
The beautiful images.
And maybe if you're unsure how to do that,
Imagine yourself just going deeper within into a vastness and an emptiness so that instead of focusing on your eyes,
Maybe you can imagine that you don't have eyes.
And I want you to appreciate the silence between my words.
Appreciate the emptiness.
The almost sense of infinity,
Eternity between the nothingness.
And if you're there,
That's great,
Stay in that space.
But if you have some thoughts,
Your own dialogue,
Your own narrator in your head,
I want you to notice it.
What was it saying?
What was,
What images was it bringing to your mind?
And just as you can become aware of that,
I want you to let it pass as if it's a moving target,
A floating cloud,
A vehicle on the highway.
Just notice it and allow it to keep moving.
And as you do,
I want you to become aware that you are aware of the thoughts and the image,
That you are the observer.
You are not the thought and you are not the image.
And in fact,
If you have any sensation in your body or maybe in your heart,
You are not those feelings either,
You are the experiencer.
And you are here listening,
Feeling,
Watching.
You are aware that you are aware.
And I want you to release even further the muscles in your face,
Your cheeks,
Your jaw,
Maybe your shoulders.
Release it all and notice how your simple focus,
Your simple command or your attention to relaxing automatically does it.
It just listens to you.
Just like you were letting the thoughts pass by without any attachment,
You realize that you're actually in control,
That you can choose what thoughts you want to adopt or pay attention to or give energy to.
You can choose which thoughts to let go.
You can choose with the power of your focus which muscles to relax.
Because when you are aware that you are aware,
You realize that you are the master and the mind and the body are tools at your disposal.
You can create a friendly mind and a friendly body but you can also detach and come to this place of stillness just to remember that this is who you are.
You are part of the nothingness within,
The emptiness that is infinite.
The part that cannot be seen yet is so powerful,
Yet is actually in charge.
The mind will take over often if you let it and so will the body but come back to yourself often to the stillness to remind yourself of who you truly are.
There's so much more to explore within than there is without,
Than there is out there.
So now stay within the silence of yourself,
Within the mystery of who you are for just a few more seconds.
I encourage you to stay here as long as you want after you stop hearing my voice.
Thank you for meditating with me.
My name is Miralee.
