Witness Yourself

Welcome,

I'm Carrie,

Your yogi,

And this is a 20-minute guided meditation.

This meditation will focus on awareness,

Awareness of what arises.

When using the three R's,

Recognize,

Release,

And return.

We'll recognize things as they arise,

Thoughts,

Sensations,

Returning to the body and to the breath.

We'll release them as we breathe.

So find your comfortable meditative seat and let your sitz bones ground into your cushion or chair.

Let your legs or feet come naturally to the ground beneath you.

Feel the foundation of this seated position.

Then feel your torso,

Your spine long and upright.

Let your neck lengthen and the top of the head reaching for the sky.

Let the face soften,

The gaze soften on the floor in front of you.

The arms relax heavily by the side of the body and the palms rest in the lap or gently rest on the thighs.

See yourself seated in this meditative posture.

Namaste.

Feel the breath,

The air coming in and out of the nostrils.

Feel the cool air that enters the body.

And notice its warmth as it leaves the body.

And notice its warmth as it leaves the body.

And notice its warmth as it leaves the body.

And notice its warmth as it leaves the body.

And notice its warmth as it leaves the body.

When thoughts arise,

You can gently touch those thoughts.

Recognize where they come from,

Past or future.

And as if you were holding a dandelion,

Ready to release its seeds,

You can release the thought,

Scattering it to the wind.

And then return to the constant,

This breathing body,

The cool air that enters it,

And the warm air that leaves it.

And then return to the constant,

The calm air that leaves it.

And then return to the constant,

The calm air that leaves it.

And then return to the constant,

The calm air that leaves it.

And then return to the constant,

The calm air that leaves it.

And then return to the constant,

The calm air that leaves it.

And then return to the constant,

The calm air that leaves it.

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