Welcome.
In this practice,
We'll turn our attention toward the mind itself.
Not just what it thinks,
But how it operates.
You may notice thoughts arising,
Plans,
Judgments,
Memories,
Images.
Rather than following or fighting them,
We'll simply observe.
There's no need to push thoughts away.
Instead,
We can notice their appearance and disappearance,
Like waves rising and falling on the ocean.
Sometimes the mind is busy.
Other times it's quiet.
Both are okay.
As you practice,
You may discover you are not your thoughts.
You are the awareness that sees them.
We'll rest in that awareness now,
Open,
Curious,
And free.
This meditation will have long periods of silence within it in order for you to practice.
It will begin with one bell and end with three.
Find a posture that feels both relaxed and alert.
Let your body be supported by the ground beneath you.
Perhaps gently close your eyes or soften your gaze.
Begin with a few deep breaths.
Inhaling through the nose,
You can feel the body rise.
And exhaling,
You can feel the body soften and settle.
Sensing into the aliveness of this moment,
The feet on the ground,
Breath moving in and out,
Gravity holding you,
Supported and stable.
Allow your breath to return to its natural rhythm.
And let your awareness rest in the body here and now.
Perhaps you can begin to notice the activity of the mind without changing anything.
Simply observe.
Thoughts may come in the form of words,
Images,
Memories,
Anticipation.
Let each one arise and pass like clouds in a great wide sky.
You might simply and silently label them planning,
Remembering,
Judging,
Fantasizing.
You don't need to engage or suppress.
Just observe.
Notice if the mind returns again and again to familiar patterns.
Perhaps a worry,
A judgment.
Or a desire.
Observe how quickly the mind moves to interpret experience.
How quickly it moves to form stories or beliefs.
And as best you can,
Rest in awareness itself.
Not the contents of the mind,
But the knowing of the contents.
And if you feel pulled into a thought,
Gently step back.
Perhaps noticing,
Noting,
Thinking,
Thinking,
Thinking.
And just letting that recognition be simple and kind.
As you sit,
Observe not just thoughts,
But the subtle tones behind them.
Emotion,
Effort,
Doubt,
Urgency,
Comparison.
These two are part of how the mind operates.
Let everything be seen.
No need to fix or figure it out.
And now shifting into a deeper inquiry.
As thoughts arise,
Perhaps we can ask,
Did I choose this thought?
Notice how thoughts seem to appear on their own,
Like weather.
What happens when you don't identify with them?
When you simply let them pass?
Bring attention to the fleeting nature of all mental phenomena.
Thoughts arise,
Linger,
Dissolve.
Emotions emerge,
Shift.
They,
Moods and narratives change.
Sometimes without warning.
Is there anything in this flow that is solid?
Anything that's permanent?
Resting in the open space that sees it all.
Untouched,
Aware,
Still.
Gently returning to the body now.
Feeling the breath.
Feeling the contact points with the earth.
Allowing whatever insights have come to settle in your body.
Perhaps we can reflect silently.
What did I notice about how my mind operates?
What happens when I don't take my thoughts personally?
Now bring gratitude to this practice and to the awareness that observes without clinging.
And when you're ready,
You can take a deep breath in.
And perhaps gently open your eyes on the exhale.
