Mindful Moments: Being Your Own Silent Witness

Let's practice opening our awareness to what arises in our experience,

From moment to moment,

Without the need to engage with anything.

We are just going to silently witness each moment as it unfolds.

Wherever you are,

Simply sit in a stable and wakeful posture.

You can close your eyes for this practice,

Or leave them open,

But lower your gaze to the floor.

Let's first bring our awareness to the breath for a few moments,

And just follow the sensations of the body breathing,

The flow of the breath at the nose,

The temperatures of the breath,

And the rising and falling movements of the breath.

If your attention wanders away,

Just invite it back to the breath again.

Now when you're ready,

Take a deep breath in,

And as you exhale,

Relaxing your attention and opening your awareness to anything and everything that may be present for you.

One moment at a time,

Simply notice what is arising or changing in your experience.

You may notice the presence of sounds around you.

There is no need to know what you're hearing.

Simply know that sound is here.

You may notice thoughts or emotions arising in you,

Letting go of the need to push them away and gently acknowledge their presence.

Just know that thoughts are here.

Emotions are here.

There may also be physical sensations present in the body calling your attention.

A tightness here,

A soreness there.

There's nothing you need to do to the body.

Simply know that physical sensations are present.

From time to time,

Your breath may also come into awareness.

And simply know that breath is here.

Just allow each moment to arise and unfold,

Acknowledging each moment as it is,

Without interfering.

Simply knowing.

Simply witnessing.

If you find your mind wandering off to think about things,

You may wish to invite your attention back to the breath for a few moments.

And when you're and when your attention stabilizes,

Once again opening your awareness to anything and everything that may be present for you.

Simply witnessing the presence of sounds,

Thoughts,

Emotions,

Sensations in the body.

Breath,

One moment at a time.

As we get ready to end this practice,

Take a deep breath in.

Slowly exhale and open or widen your eyes.

Thank you for practicing with me.