Come into a comfortable seated posture.
Close your eyes,
Invite your shoulders to drop back and down.
Lengthen to the crown of your head.
Anchor down through your sit bones.
Feel your heart space gently lifted and open.
Slightly drop your chin so your neck can lengthen.
Take a quick little scan through your body to check that you are as relaxed and quiet as possible in your body right now.
Now bring your awareness to your breath.
Simply observe your natural breath in and out of your nostrils.
There is no need to change or control the breath in any way.
Let it flow as it is.
Now bring your awareness to the space of your third eye.
The space behind your closed eyes just inside your forehead.
It's an area we can call your mind screen.
See if you can remain a witness to any images,
Thoughts or feelings that appear there in this dark space behind the eyes.
You are using the same consciousness as if you were watching TV.
Simply observing with detachment whatever appears on your screen is just there.
You may see random pictures.
You may notice thoughts or feelings,
Colors or shapes.
There may be nothing at all.
There is no right or wrong.
Just an observation.
Just noticing.
See if you can let go of any effort here of trying to create something within your mind.
Just let be what there is.
Let the mind do as it wishes.
Let go of trying to make sense of things but instead just remain aware of this space.
In time you may be aware that you are in the space and yet the space is within you.
You are the witness and the witness.
You might find this practice is challenging at first.
You may find that your mind remains busy with thoughts,
The narrative of the mind which is busy with plans and stories and it stops you from really witnessing and being present with your mind.
You may also become lethargic,
Sleepy and dull.
Whatever happens that's fine.
There is no judgment.
The practice will develop and refine in time.
The main thing is to let go of all effort and striving to be a particular way.
So I'm going to leave you here for a little while just to be witness into this space,
Into your mind screen and notice what arises.
What is here for you today?
Be with it.
Be present.
Be mindful.
Be with it.
Certain engaged extensive you you you Just gently Start to bring your awareness Away from that mind screen and back into your whole body Feel your breath moving through you Feel your body In the space that it's within Feel the air on any skin that is bare Notice any sounds you hear within the room you are in Notice these sounds further outside And gently start to move a little wiggle fingers wiggle toes Move and stretch your body in any way you like And then gently open your eyes a little Alert and awake to flow into the rest of your day
