Today,
We'll be opening up to the beautiful practice of observing life without evaluating it in any way.
Just seeing,
Acknowledging,
And allowing everything to exist as it is.
Observing you.
Observing without evaluating is a very powerful place to be in.
It's one of neutrality,
Spaciousness,
Pure awareness.
If you're able to open up to and practice and sustain this,
Even for just a few seconds,
It'll help you begin to take creative control back over your life.
From this neutral place of the observer,
You can choose whether or not you want to react,
Engage or do something new.
It's up to you.
If you haven't already,
You find a comfortable place to sit.
Just get yourself nice and cozy,
Maybe placing a pillow behind your back or a fluffy blanket over your legs.
Let your hands rest in your lap,
One cupped in the other,
With your thumbs gently touching or resting on top of each other.
Big belly breath in and a big cleansing sigh out,
Closing down your eyes.
Relax your face.
Relax your shoulders.
Let your hips be heavy.
Let your arms and legs be heavy and completely relaxed.
Being ever so soft and supple throughout your entire body.
Letting every part of you relax.
For the first few minutes of this meditation,
We'll be tapping into and anchoring the feeling of observing without evaluating.
And after that,
I'll offer you 10 minutes or so to move around in your life with your eyes open,
Offering gentle prompts every minute or so,
So that you can practice observing without evaluating in your daily life.
This will help you bring the practice to life beyond your meditation.
And to begin,
Just take a moment to settle in with yourself,
Reacquainting yourself with your own presence,
Your body,
Your beingness.
Warmly greeting this living being called you,
This presence,
With love and compassion.
Deeply honoring your expression at this moment in time.
Giving the breath in through your full body as if every cell and space in between can inhale.
And exhaling softly and fully,
Releasing your breath from your full being like a flower gives off its fragrance.
Inhale,
Receive the breath through your full being from the tips of your toes to the top of your head.
And exhale,
Release fully,
Completely,
Freely.
Full body breath in.
Full body breath out.
Relaxing completely,
Letting your breath flow in its most natural,
Effortless rhythm.
And simply be as you are.
Notice how the words observing without evaluating feel in your body and mind.
Observing without evaluating.
What does it feel like to see and notice without having any thoughts about what you're seeing or noticing,
Even for just one to two seconds?
Observing life without giving it labels,
Qualities,
Or value judgments?
Observing without calling anything right or wrong,
Good or bad,
Better or worse?
Simply receiving the moment fully as it is.
Observing yourself fully as you are,
Existing as pure awareness.
As you do this,
Notice if the mind comes in with any thoughts,
Ideas,
Or judgments.
Letting that be okay,
Not evaluating the experience of having a thought or a judgment in any way.
Observing everything,
Evaluating nothing.
Just see,
Giving nothing thought or weight.
Sometimes it can be helpful to blink a few times quickly if you feel a thought coming in as a way to keep your focus in the spaciousness,
The openness.
What does that feel like to see and acknowledge your experience of this moment,
Yourself,
This meditation,
Without offering any thoughts about it?
Can you feel that place within you that is just behind and beyond your thoughts?
The part of you that is seeing everything,
Judging and resisting nothing.
That place of the eternal witness,
Pure consciousness,
Completely open and free to all of life as it is,
Without any judgment or evaluation.
Imagine that spacious place within you,
The witness.
Feel its innate beingness.
How free it is.
How open.
How non-resistant.
How it holds space for all things to be as they are,
Without extending any evaluation or judgment of any kind.
Rest here.
Know that it is safe and valid to simply be the witness by relaxing more deeply into yourself and releasing your judgments.
You'll begin to thrive more deeply and with far less effort,
Spontaneously and instinctually moving towards that which is of the highest good and the greatest wellbeing for your being and all beings everywhere.
Big breath in,
Big sigh out.
Bringing some gentle movements into your body,
Wiggling your fingers and toes.
When you're ready,
Softly opening up your eyes,
You now have the option to extend this meditation into your daily life for the next 10 minutes or so,
By beginning to move around,
Moving into your next activity,
Perhaps just moving around your space,
Doing some gentle stretches.
And as you do,
Practice what it feels like to observe your reality and your experience without evaluating it in any way.
Feeling as that pure,
Spontaneous awareness,
The witness,
For even just one to two seconds,
As often as you're able to.
Giving nothing in your experience,
Thought or a label.
Calling nothing right or wrong.
Better or worse.
Simply receiving life as it is and allowing all things to be as they are.
Every minute or so,
I'll offer a soft and centering reminder to be present and observe without evaluating.
When the time is complete,
You'll hear a soft chime.
Let's begin.
See,
Observe and be with your experience of life right now,
As it is.
Inger to increasingly iT Drop all thought,
All judgment and simply observe.
Purely witness this moment from a place of spacious,
Open-mindedness.
Openness and awareness.
Release.
All gripping,
Holding or judging.
Simply feel,
Notice and be with.
Release.
Notice if you are evaluating,
Judging or labeling any aspect of your current now experience.
Just let it go.
Okay?
Breathe and observe without evaluating.
What if nothing is wrong?
What if this is a perfect moment in time?
And you are a perfect being,
Just as you are.
Breathe and observe without evaluating.
Reconnect to that spacious feeling of being the witness.
Simply see your reality without calling anything wrong or pushing against anything.
Breathe and observe without evaluating.
Let all things pass through your awareness without holding or gripping.
You don't need to judge anything.
Breathe and observe without holding or gripping.
Pause.
Be still.
Observe.
Notice if you are judging yourself for this experience in any way and allow that to be okay.
Breathe.
Beautiful darling.
Let's take a big breath in together and a big exhale out.
This observing without evaluating is a practice and you don't need to get it right or perfect or do it all the time.
It's simply an offering and an opportunity to experience life in a different way with a little more space and a little more flow.
Sometimes just knowing that you don't need to judge or hold an opinion of yourself or any moment in time is enough to bring a sense of lightness,
Freedom and peace.
Thank you for joining me here today in our meditation.
May you go forth and prosper in every way,
Giving yourself permission to be one with life,
To move and breathe with it,
To receive it fully,
To be a part of it in every way.
With all my love,
Namaste.
