A meditation on insight and observing the mind.
This practice is exceptionally helpful for training ourselves to become the observers of our mind,
Rather than being controlled by our thoughts and feelings.
It supports the cultivation of innovation,
Creativity and insight.
So I invite you now to find a comfortable position to sit in,
Your spine straight,
Your body relaxed and alert.
Take time to settle in and get comfortable.
When you are ready,
Gently close your eyes and begin to connect to your breath.
Inhale deeply through your nose.
Exhale and sigh it out completely.
Inhale again through your nose,
Fully filling your belly,
Your lungs,
Your chest.
And sigh it out as you relax further,
Arriving in the present moment,
Right here,
Right now.
One more deep cleansing breath in.
And as you exhale,
Soften into the moment,
Letting go of anything that you do not need to take with you.
There is nowhere you need to be right now,
Except right here.
So I invite you to introduce a simple breath practice to help you feel grounded.
As you breathe in,
Silently count to five.
Hold your breath gently for a count of four.
Then exhale through your nose,
Slowly and completely,
Counting to seven.
Inhale for five.
Hold your breath for four.
Exhaling for seven.
Continue like this,
Counting this rhythm for yourself.
Inhale.
Exhale.
When you are ready,
Allow your breath to return to its natural rhythm,
Flowing effortlessly in and out through your nose,
Without force,
Without control.
And now choose an anchor for your attention.
Perhaps the movement of your belly,
Or the gentle rise and fall of your chest.
Or maybe even focusing on your forehead around your third eye.
Let your focus be gentle as you simply rest,
Being the observer of your breath as it flows in and out.
As you continue,
Begin to notice when your mind wanders.
Each time it does,
Gently bringing it in to a labeling practice.
If your thoughts arise and your mind drifts to a storyline,
Simply label it,
Thinking,
Thinking,
Thinking.
Then gently return your focus to your anchor,
Your breath.
If a sound draws your attention,
Label it,
Hearing,
Hearing,
Hearing.
Let it go,
Return to your anchor,
To your breath,
To the place in your body where your focus is staying.
If you become aware of an emotional feeling or a physical sensation in your body,
Simply label it,
Feeling,
Feeling,
Feeling.
Without judgment,
Without attachment.
Every time your attention wanders,
Kindly and gently bring your focus back to your breath and the anchor point on your body.
A wandering mind is perfectly natural.
This practice is not about preventing distraction,
But it is about observing it,
Labeling it and returning again and again to your breath.
Observe,
Label,
Return.
This simple practice is where mindfulness is built.
Stay with the sensation of your breath.
Notice the natural rhythm of your breathing.
Continue resting in your awareness of your body,
Your breath in this present moment.
Labeling,
Letting go,
Returning.
Think of your mind like the ocean.
By observing your thoughts,
You can notice the ripples on the surface without being swept away by the current.
When you feel ready,
Begin to gently bring your awareness back to the room.
Sense your body seated here.
Feel the support beneath you.
Take a deep,
Centered breath through your nose as you exhale,
Sigh it out.
Wiggling or brushing,
Touching any part of your body to wake up again,
To become alert in this here and now.
When you're ready,
Slowly open your eyes.
Thank you for practicing with me today.
