Hello and welcome.
I'm Mick Murphy.
Thank you for joining me today for this short mindfulness practice.
It's a short guided meditation to help you with stress and anxiety.
If we look very closely at our mind when we're stressed,
Anxious,
Concerned or worried,
We'll notice that our thoughts are seeking out problems,
Seeking out trouble.
The mind is very active.
So this exercise will help us to still that process by watching thoughts,
By learning to observe them and not get involved in the business of trouble.
So let's begin the meditation.
It's very simple,
Very straightforward and I'll guide you through the process.
So if you could just sit comfortably with your back straight or lie down,
Perhaps with a blanket,
Just get yourself comfortable and relaxed.
I invite you to take some deep breaths.
In through the nose,
Out through the mouth.
Just take some slow deep breaths.
In through the nose and out through the mouth.
On the exhalation,
Just let the breath out slowly.
This enhances the relaxation process.
This is where we can let go of tensions in the body and let the mind begin to still.
So just focus on the breath again,
Taking a deep breath in through the nose and out through the mouth.
Now I just invite you for a moment to imagine that there's a pure white light sitting,
Resting,
Silently watching just at the back of your head.
This pristine lucid awareness is simply watching your thoughts.
It's a completely neutral white light.
It has no interest in judgments or opinions.
It just simply watches with a compassionate loving heart.
Just imagine that this white,
Silent,
Lucid awareness is watching your thoughts.
And as the thought comes into play,
It just simply observes.
It doesn't follow the thought.
It doesn't reject the thought.
It just lets the thoughts come and go like clouds drifting over a lake,
Just passing.
So it has no investment in thoughts.
There's nothing to accept.
There's nothing to reject.
There's nothing to follow.
There's nothing to be concerned about.
It has a complete,
Neutral,
Watching,
Compassionate relationship with thoughts.
And it just lets them come and go.
Now just imagine that you are this white light.
You are the pristine,
Lucid,
Compassionate awareness that watches.
And you observe with peace and compassion and without concern or judgment.
You just simply watch the thoughts.
You add nothing.
You take nothing away and you just let them be.
Just let them come and go.
If your mind begins to wander with the thoughts and you get carried away,
At the point of you noticing this,
Just simply smile and bring it back to the white,
Observing light.
It doesn't matter if you get carried away with the thoughts or not.
It doesn't matter how many times this happens.
It's no problem.
Each time it happens,
Just smile,
Offer compassion to yourself and bring your mind back to the white,
Pristine light.
You are the lucid awareness that simply is without judgment.
It doesn't want to change anything.
It doesn't want to act on anything.
It just observes the thoughts as they pass by.
And this simple process can be carried out each day.
We can take a few moments each day,
Set ourself a time,
Five minutes say,
Just to sit and observe in this way.
Just to watch the thoughts and have nothing to do with them.
Just to watch the thoughts and have nothing to do with them.
As if they don't belong to us.
As if they are just fleeting moments in time that if we leave alone,
We come into the peace of pristine,
Lucid,
Non-judgmental awareness,
Just to be,
Just to watch.
Thank you for joining me today.
I hope we meet again in the near future.
Aum Shanti,
Shanti,
Shanti.
