Hello my dear,
Welcome to this guided meditation.
Find a comfortable seat in a chair or on a cushion.
Sit with your spine tall and neutral and your shoulders relaxed.
Just let your palms rest in your lap on the thighs in a way that helps promote relaxation in your shoulders.
With your eyes gently closed or with your gaze low at the ground ahead of you,
Breathe slowly,
Deeply and quietly in and out through your nose.
Guide your attention to your breath.
Let each exhale be at least as long as each inhale.
Move toward a breath that reflects all the qualities that you would like to see in your mind.
Patience,
Steadiness,
Calmness,
Spaciousness,
Ease,
Harmony.
Continue to focus on your breath with about 25% of the effort of your mind.
Zero in on breath but with an attention that's not too tight,
Not too loose,
Just right.
With another 25% of your mind,
Notice whether or not you are still paying attention to your breath.
Each time you find that your mind has wandered,
Shift your focus back to your breath.
So the second part of the mind acts as the noticer,
The observer,
The witness.
It too is not too active,
Not too dull,
Just right.
It's the awareness that tells you when mindfulness has dropped.
It's the awareness that guides you back to mindfulness.
Just continue in this way,
Watching the breath and noticing when your attention on the breath has waned or drifted away.
Return to your breath as many times as you need to.
You Eventually we notice that even the watcher or the observer needs a little part of the mind to watch it too.
So with a third part of your mind,
Notice whether or not you are still aware of your mindfulness on the breath.
Is the witness part of the mind doing its job?
There's a third part of the mind that notices that.
You you Then what about the third part of your mind?
Is it too doing its job?
There's a fourth part of the mind farther back that watches the watcher who's watching the watcher and so on.
And back and back and back it goes.
Follow for a moment the sensation of moving further back,
Deeper into the origins of awareness.
Where is or who is the original witness?
You As the mind gets lost or infused,
Not overwhelmed,
Just rest.
Rest in the spaciousness of awareness.
It is limitless without beginning,
Without end.
That spacious infinite expansive awareness is you.
Infinite in its ability to notice,
Infinite in its ability to see,
To feel,
To listen.
Keep resting in this sensation of spaciousness,
Open awareness.
Just be.
You When you feel like the mind has gotten small again,
Closing in on one train of thought,
One distraction,
Return the mind to your breath.
And then repeat the process.
First part of the mind on your breath.
Second part of the mind witnessing the job of mindfulness on breath.
Third part of the mind witnessing the witness.
Fourth part of the mind witnessing the witness of the witness and so on.
Until you reach that felt sense of open spaciousness again.
And there you rest.
There you remain.
You Spend as much time as you'd like in this state of infinite potential.
Limitless awareness,
Limitless wide open space.
See if you can hold that sense of spaciousness as you slowly and gently open your eyes and return to the space around you.
