8-Minute Vipassana Observing The Breath, Observing The Mind

Welcome.

Find a comfortable posture,

Sitting upright yet relaxed.

Close your eyes gently.

Take a slow,

Deep breath in through your nose and softly exhale through your mouth.

Let the body arrive in this moment.

Let go of the day's noise.

Be here,

Now.

Now,

Bring your attention to the natural rhythm of your breathing.

No need to control it,

Just observe.

Notice where you feel the breath most clearly.

The nostrils,

The chest,

Or the belly.

As you inhale,

Know that you are inhaling.

As you exhale,

Know that you are exhaling.

When the mind wanders,

Gently note thinking and return to the breath.

Each return strengthens your awareness.

Now,

Open your awareness to the body.

Notice sensations as they arise.

Warmth,

Coolness,

Tingling,

Pressure.

Observe without judging,

Without reacting.

If a sensation feels pleasant,

Note pleasant.

If it feels unpleasant,

Note unpleasant.

See how sensations appear,

Change,

And fade.

All are impermanent,

Rising,

And passing.

Now,

Turn your attention toward the mind.

Thoughts may come and go.

Let them.

Watch each one arise,

Stay,

And dissolve.

Label gently,

Thinking.

Remembering.

Imagining.

You are not your thoughts.

You are the awareness that observed them.

The still witness behind all experience.

Return now to the simple breath.

And out.

Feel the calm of the mind and the softness of the heart.

You have practiced insight.

Seeing clearly.

Slowly,

Moment by moment.

Take a deep breath in.

And exhale completely.

When you're ready,

Slowly open your eyes.

Carry this awareness into the rest of your day.

Breath by breath.

This is Carolyn Wallace.

From the peace within me to the peace within you,

Namaste.