This is a meditation to just observe.
Find yourself a comfortable seated position.
And check in with your body if there's anything that you can change to make yourself more comfortable to sit with ease and softness.
Try to have a straight back and your neck in line with your spine.
You can close your eyes.
And let your breath be natural.
Bring your awareness to your natural breath.
And observe the movement of your breath in your body.
Rise and fall of your belly as you breathe in and out.
The breath flowing in and out of your body.
Whenever you notice your attention moves to your thoughts,
Notice your thoughts.
Notice the inner flow of your mind.
And notice how you feel.
Notice the emotion that is moving in you.
Just observe.
Bring your awareness to your heart.
Observe.
Observe your heart.
Just notice.
Notice the sensations in your body.
The temperature.
The movement.
The sensations in different parts of your body.
Just observe.
Observe the sensations moving in your body.
Whenever you notice you're having thoughts about your observation,
Bring your awareness back to your breath.
And observe your breath.
Notice the sensations in your body.
The different parts of your body.
Just observe.
Notice the emotion that is moving in you.
Observe the sensations in your body.
And bring your awareness to your heart.
Notice what's moving in your heart.
And if you find yourself being with your thoughts,
Just observe.
Notice your thoughts.
Observe your breath.
Observe your breath.
Just observe.
Your natural breath.
The natural flow of sensations in your body.
The movement in your heart.
Just be the observer.
Just observe.
And whenever you are ready,
Gently open your eyes.
Thank you for joining this meditation.
