We begin this meditation by offering yourself the best support you can master.
Before you even close your eyes,
Ask yourself,
Am I fully comfortable?
Is there anything I can do to support myself physically,
Mentally?
To begin this journey in the best possible way,
The most comfortable,
The most at ease.
For me,
It usually means that I feel my feet on the floor,
I feel the centeredness and groundedness that placing my feet on the floor offers me.
Then I take my hands and I put them in my lap,
With my back straight,
Not because it's a requirement,
But simply because it is easier to breathe.
Then I perform a little checkup,
Starting with my jaw,
Seeing if there's any tension there.
And usually is,
So I relax it.
I rest my tongue behind the two top teeth and start breathing in and out through my nose.
At this point,
Feel free to allow your eyes to close.
And further,
Make sure that you drop your shoulders away from your ears because that's where a lot of tension hides.
And further,
See if there is any immediate tension in your body that you can deal with right now,
To make sure that you are the most at ease you can be at this stage before you go mentally even further.
Feel free to take one or two deeper breaths because that will connect you with the inner sensations and further may show you tension in other parts of your body that you can deal with.
And when you do that,
Consider your mental state and be honest with yourself.
Describe using your mind one or two words what is your mental state right now.
And see how it is reflected in your body.
And this is your starting point.
And from this point onward,
You are taking not only yourself,
But everybody who is meditating right now beyond the level of your mind and your body and start recognizing who is really experiencing this very moment.
Who is thinking the thoughts,
Feeling the feelings,
Experiencing the bodily sensations.
And see for yourself how it feels to connect with the observer,
The witness.
And you do it by.
.
.
All the experiences of mental,
Physical,
Psychological,
Spiritual nature come to you as they come,
Without resistance.
And when you feel resistance,
When you find yourself off,
So to speak,
Consider that experience itself as well.
In this meditation,
Feeling outside of your comfort zone,
Feeling off,
Is also an experience that you can include in the landscape of the inner witness.
That's the place where we all connect.
That's where we,
All individuals,
Become connected and included and recognized.
Because right here,
Right now,
We all connect not through our personalities,
But through the awareness that is common to all of us.
So I will let you see for yourself how it is to connect with all that is being presented to you from the level of the observer,
Of the witness,
As the recognition of all our presence here.
And I'll be here and others will be here by your side to experience their own landscape and I will bring you back when the time is up.
And now,
This time to shift your awareness carefully,
Gently,
Towards your physical senses.
See how it feels to have the ability of moving your witness from the deeper level of awareness towards your physical senses,
Doing it automatically at the speed of thought.
So right now,
Consider your field of vision.
See brighter and darker spots.
Who sees them?
Is it your personality?
Is it something else who makes that connection?
Then connect with the music and the sound of my voice through your hearing.
Very briefly,
Senses of smell and taste.
Even if your awareness cannot find too much to connect with there,
Simple recognition suffices and then that larger sense of touch that you experience as your feet resting on the floor,
Your hands in your lap,
All the sensations that allow you recognizing the shape of your body and its separateness from the space that surrounds you.
Once again,
Feeling the inner sensations and before we conclude,
Express your gratitude for this time and effort,
Your hand on your heart,
Feeling its warmth,
Knowing you are deeply appreciated for your presence,
For your effort.
And with that in mind,
Take one deep breath in through your nose and exhale through your mouth.
Open your eyes and welcome back.
