Keep your eyes closed.
Start to observe your breath.
Observe that the breath follows a pattern.
Keep your mind aware of each in-breath.
Keep your mind aware of each out-breath.
You feel the breath guiding you more and more to silence deep within.
You connect more and more to silence deep within.
You watch the movement of each in-breath.
You watch the movement of each out-breath.
You feel stillness and silence growing within more and more.
The ribcage expands,
Contracts.
You continue to observe.
The rhythm of the breathing.
And as you do,
You keep connecting to the stillness,
The silence within.
Seeing it as a white light deep within your heart.
And you start to observe your thoughts.
You see them just as waves that enter and leave.
They have no permanence,
They just come and go.
You remain connected to the white light within your heart.
You feel that your consciousness,
Your awareness is here.
Thoughts come and go,
But the thoughts are not you.
Thoughts can lead you to an imaginary future,
A past that's already gone.
They move your consciousness,
Your awareness away from the present moment,
But the present moment is the only thing that's real.
So you observe that your thoughts are simply imagination,
That your reality lies in peace,
In stillness,
Just in the present moment.
Thoughts enter,
Thoughts leave,
But they're not you,
They're just waves,
They're just imagination.
They have no reality.
Your reality lies in the peace within.
And as you connect to the white light within,
You observe this physical body,
Seeing how it constantly changes,
How it was once the body of a baby,
Then a small child,
An older child,
Then a young adult.
How it's constantly changed,
How the body too has no permanence,
How your true permanence lies in the white light deep within the heart that just observes.
You're not the body,
You're not the mind.
You observe the body,
Seeing how the body is always changing.
You observe the mind,
Seeing how the thoughts always fluctuate.
And you observe now the feelings.
You see that when thoughts enter into the body,
They turn into feelings.
They manifest in different parts of the body,
But they have no permanence.
One minute you can feel sadness,
The next minute guilt,
The next minute fear,
The next minute anger,
But not one of these feelings is permanent.
They're all waves that come and go.
Every time you feel any of these emotions in,
Remember this too shall pass.
The only thing that's permanent is the white light deep within your heart.
The consciousness that just observes watches how thoughts are always changing,
Feelings are always changing,
How neither of these have any permanence.
They just come and go.
You remind yourself that thoughts keep changing,
Fluctuating,
They have no permanence.
These thoughts are not you.
Feelings keep changing,
They have no permanence either.
And the body too is constantly changing.
It's not you.
Your truth lies deep within.
The white light that observes changes in the body,
Changes in the mind,
Changes in the feelings.
The white light itself just being detached,
Not influencing the thoughts,
Not influencing the feelings,
Not influencing the body,
Just observing,
Watching,
Connected to silence and stillness.
This white light,
This awareness,
This is who you truly are and you just continue to observe the mind,
The thoughts that are always changing.
You continue to observe the feelings that come and go like waves without reacting and you continue to observe the body that's constantly changing.
Not one of these three is permanent,
They're all constantly changing and connected to the white light within the heart,
The observer.
You watch these changes,
Thoughts,
Feelings,
The body itself.
No permanence in your thoughts,
No permanence in your feelings,
Just the white light within,
It observes without reacting.
Just watches in stillness and this stillness is who you truly are,
The observer.
Connect as much as you can to the white light within,
Reminding yourself to constantly observe,
To see how thoughts and feelings come and go,
How they have no permanence,
To just observe and you remind yourself that anytime you need to feel peace within,
You just have to close your eyes,
Observe thoughts entering and leaving,
Observe feelings always changing,
Remind yourself that you're not your thoughts,
You're not your feelings,
You're just a detached observer connected to the stillness,
The silence within.
You make a promise to yourself to stay connected to the white light deep inside that just observes.
You rub both palms together,
You generate warmth in the palms,
You take the bottoms of the palms over the eyes and then you slowly move the hands away,
Slowly opening the eyes.
