The focus of this meditation is to bring you inner peace by quieting the mind.
When we observe the mind,
Two things commonly happen.
The mind suddenly becomes quiet,
Or we notice just how busy the mind is.
Either way,
We must still develop a strong practice of observing the mind.
But why?
Well,
By observing the mind,
We can notice that the mind isn't as cluttered or as busy as we often think it is.
Before we begin,
Please ensure that you're seated comfortably.
If you're laying down,
Please try not to fall asleep.
Go ahead and close your eyes.
Let's ensure that there's no stress or tension in our bodies.
Let's do a quick body scan.
Go ahead and relax your head.
Notice if there's any tension on the top of your head,
Your forehead,
Around your eyebrows,
Your eyes,
Your ears,
Your mouth,
Your nose.
Release any tension that you might.
Relax your neck.
Relax your shoulders.
Let your shoulders just drop.
If you're sitting on a chair,
Let them just drop down.
If you're laying down,
Just let them sink into the bed.
Go ahead and let go of any tension that you're holding in your shoulders or your neck.
Relax your left arm,
Your hand,
And your fingers,
And your right arm,
Your hand,
And your fingers.
Relax your chest and your abdomen.
Relax your back.
Relax your hips.
Relax your thighs,
Your calves,
And your feet down to your toes.
Let your whole body sink into your chair or your bed.
Let's do a few quick deep breaths to release any tension that may still be in our bodies.
Deep breath in and exhale.
And exhale.
We're breathing in through our nose and exhaling out our mouths.
So deep breath in and exhale.
Deep breath in and exhale.
And once more,
Deep breath in and exhale.
Now,
I'd like for you to start observing your thoughts.
Simply watch your thoughts.
Bring all your attention to the thoughts in your mind and simply watch them.
Watch your thoughts as though you're watching a movie on a theater screen.
Be an observer and simply notice your thoughts.
Be firmly grounded as an observer of your thoughts.
If you get carried away with your thoughts,
Just bring yourself back to observing your thoughts as though you're watching a movie on a screen.
Keep observing your thoughts.
While you observe your thoughts as though you're watching a movie,
Notice the distance between you and the movie screen.
As an observer watching a movie,
There is space between you and the movie screen.
Simply observe that space.
Noticing the distance between you and the movie screen.
Notice how your thoughts come and go.
And as your thoughts come and go,
Also notice the space between your thoughts.
Keep noticing the space between you and the movie screen and the space between your thoughts.
There's space between your thoughts,
Between you and your thoughts,
And there's space between you and the movie screen.
Keep noticing all the space.
Keep noticing all the empty space in between.
Move your full attention now directly in to any empty space that you see in your mind.
The space between thoughts,
The space between you and the thoughts.
Don't put any more attention into the thoughts at all.
Just be completely focused on the empty space.
Thoughts may try to come and get your attention.
And when that happens,
Simply keep your attention on the empty space in between all the thoughts.
There's no reason to give your thoughts any attention right now.
And don't bother pushing them away.
Don't give them any attention.
Just notice all the empty space between your thoughts.
Go deeper and deeper into the empty space.
Dive right into it.
Keep observing all that empty space.
Keep going deeper and deeper into the empty space.
Again,
If thoughts are rising,
Trying to get your attention,
Maintain your focus on the empty space between thoughts,
Between yourself and the movie screen.
Just go right into the empty space.
Go deeper and deeper into the empty space.
What do you notice about all this empty space?
Is your mind empty?
Does it feel quiet?
Is it peaceful here?
Stay with the emptiness,
The silence,
The quietness.
It's so quiet here.
It's so peaceful.
And your mind still feels very cluttered.
It's only a matter of practice.
It's just a matter of doing this meditation over and over again until you notice just how quiet your mind can be.
Just how peaceful it is within yourself.
It's your natural state of being.
Going,
Keep observing that quietness.
It's so quiet here.
And this is something you can take with you throughout your day.
You can practice this meditation anywhere,
Anytime,
As often as you like.
We're now approaching the end of our meditation session.
If you'd like to continue on your own,
Please do so.
Otherwise,
You can begin to slowly open your eyes when you feel ready to do so.
I hope you've had a very relaxing meditation session.
Take care and be well.
