Namaste,
My name is Raman.
In this meditation,
We will closely watch and know our thoughts.
Our mind produces between 50 to 80 thousand thoughts every day.
This continuous chatter is mostly about reliving the past or worrying or fantasizing about future.
Our attention is almost always trapped in these thoughts.
In this practice,
We will take a position of an observer and watch our thoughts from a distance without resisting them or shooing them away.
When you put your attention on your thoughts,
You may notice a gap,
An empty space in between your thoughts.
Enjoy that space before you get lost in your thoughts again.
And whenever you realize you are lost in your thoughts,
Again take a position of an observer and bring your attention to your thoughts.
It may be slightly difficult in the beginning,
But your awareness will expand with practice.
It's a great exploration to know about your thoughts,
To know whatever is happening in your mind.
So find a comfortable place to sit.
You can sit in any posture that's comfortable for you.
Please feel free to use a pillow or a cushion to support you.
If you are sitting on a chair,
Keep your feet comfortably rested on the ground.
Keep your hands on your knees or in your lap.
Now close your eyes.
Sit with your back comfortably straight.
Alert yet relaxed.
Head,
Neck and spine in a straight line.
Relax your forehead.
Relax your eyes.
Relax your jaw.
Relax your complete body.
Now bring your attention to your body.
Feel the natural state of your body.
Stay sitting in the posture of meditation.
Feel the weight of your body on your sit bones.
How do you feel in this moment?
Are you relaxed?
Are you tense?
Are you feeling light?
Are you feeling heavy?
Are you feeling pleasant?
Are you feeling unpleasant?
Just know.
Don't try to change it.
Now bring your entire attention to your thoughts.
Take a position of an observer.
A witness.
You may feel a gap between your thoughts when you put your attention on them.
You may keep getting lost in your thoughts.
And that's fine.
Whenever you realize you have wandered away in your thoughts,
Or lost in your thoughts,
Gently acknowledge and again take a position of an observer.
Just looking at your thoughts,
Watching your thoughts from a distance.
As if you're watching somebody else's thoughts.
It may be hard in the beginning.
Don't get irritated.
Don't try too hard.
Do it with kind awareness.
Without trying to change these thoughts,
You can also name them.
Such as Remembering.
Imagining.
Planning.
Worrying.
Fantasizing.
Repenting.
You are watching a movie from a distance.
Knowing your thoughts without engaging with them.
And whenever you get lost in your thoughts,
Gently acknowledge and again become a watcher.
Observer.
Alright.
Now let go of your attention on the thoughts.
And just sit still in this awareness.
Don't focus on any particular object and allow your awareness to move from your body to breath,
Thoughts,
Emotions,
Sensations,
Vibrations,
Sounds and this space.
Relax into this stillness,
This awareness,
This feeling of aliveness,
This feeling of knowing.
It will immensely deepen your practice.
If you just bring your attention to your thoughts every now and then while walking on something,
While washing your hands,
While taking a walk,
Waiting for a lift.
Just bring your attention to your thoughts with a kind non-judgmental awareness.
Just knowing whatever is happening in your mind.
This exploration is deeply revealing.
You get to know what is going on inside you.
What is happening inside you.
And this opens up a possibility of choice.
Now if you want to come back,
Gently wriggle your toes,
Feel your fingers.
You can also give your body a good stretch.
Bring your palms in a namaste position and rub them to generate heat.
Feel the warmth of your palms over your closed eyes and gently open your eyes.
If you have any questions regarding this practice,
Please feel free to drop me a note at ramanatidhanam.
Com Wishing you peace and awareness for the rest of your day.
Thank you so much for practicing with me.
Namaste.
