I welcome you to this practice.
My name is Saqib and I am your guide for this meditation.
This meditation is called Seven Point Awareness and this practice helps us to become more aware,
More conscious,
More mindful and more present.
So allow yourself to get into a very comfortable posture.
There is no right or wrong posture as such but it might be a good idea to have your back straight but also relaxed and just for a while let your eyes be open.
I will later prompt you to close them.
The first point of awareness is the external world.
It is the space around you so take your time and become fully aware of the space around you then notice the walls,
The floor,
The ceiling,
Notice all the objects in the room,
Notice the colors.
If you are sitting outside then notice any elements of nature,
The sky,
The trees and now bring your awareness to a point in the line of your sight where your eyes rest naturally.
For a while and now you can gradually close your eyes and as you close your eyes you can still be aware of your surroundings,
This time through the sense of sound.
Listen to the sounds around you,
Notice each and every distinct sound you can hear and beyond all this sound there is a silence within you.
This silence is an inner silence where all sounds are perceived.
Become aware of this inner silence.
The second point of awareness is your body.
So let's do a body scan relaxing each and every part of the body.
Let's start with the feet and rise upward.
So bring your awareness to your feet and relax your feet,
Relax your calves,
Knees,
Thighs,
Relax your pelvis,
Hips,
Relax your belly,
Lower back,
Chest,
Upper back,
Hands,
Arms,
Relax your shoulders,
Neck,
Jaw,
Face muscles,
Your forehead and the crown of your head.
And now we move our awareness to the third point that is your emotions,
Your feelings and your energy.
Notice how do you feel in this moment without any labeling or judgment,
Simply observe these energies in and around your body and then we move our awareness to the fourth point that is thoughts.
Notice any thoughts crossing your mind,
Watch these thoughts from a distance,
Let these thoughts appear and disappear and notice the impermanence of these thoughts.
And now we move our awareness to the fifth point that is your breath.
Observe the entire journey of the breath as it goes in and out of your body.
Let your awareness flow with the breath.
If you find yourself distracted,
Again without any judgment,
Gently bringing your awareness back to your breath.
And now we move our awareness to the sixth point that is open awareness.
Open awareness means you are aware of everything in your experience,
It's a choiceless awareness.
So be aware of everything in your experience and now finally we move our awareness to the seventh point that is awareness of awareness.
Ask yourself who is aware,
Who is aware of the breath,
The emotions,
The thoughts,
The body.
Turn the light of awareness inward and become aware of the observer.
Who is this observer?
Become aware of this part of you that is beyond the body,
Beyond the mind.
Become aware of this part of you that is beyond time and space.
Become aware of this part of you that is beyond the ego.
Become aware of your true being and then whenever you are ready,
Gradually allow yourself to come back.
Become aware of your body once again,
You can move your hands,
Your feet and then in your own time,
Slowly,
You can come out of the practice and open your eyes.
And before we end this practice,
Just for a few seconds,
Notice how is your experience right now.
Thank you so much for being my meditation partner for today.
I'm sending my love to you.
Take good care of yourself.
