You're here.
You made it.
Good for you.
It's not easy to sit in stillness,
In silence.
Thoughts get louder.
Emotions get stronger.
That voice in your head that is usually drowned out during the day because we're so distracted is here and it's loud and it can be disturbing.
So good for you for sitting down and trying to improve yourself.
It's inspiring and it's courageous.
For the next couple of minutes,
We're going to sit and we're going to watch.
Forget what you know about meditation.
Leave it alone.
Even if you have been practicing meditation for a while,
Let that word go.
All we're going to do for the next couple of minutes is we're going to watch.
We're going to observe sight,
Observe sound,
Touch,
Taste,
Feel,
And thought.
And we're not going to do anything.
So much of our life is based on fixing and controlling.
But here during this sitting,
We're just going to watch.
So sit comfortably and begin to observe your breath.
You're not the breather,
So don't worry about it being long or full or deep.
Stop working for a minute.
Just sit back and watch the body and notice what it does.
Notice the body breathing in and notice the body breathing out.
And as you watch,
Learn to let go.
Learn to let happen.
It's okay.
Take the pressure off yourself.
You're perfect the way you are.
Your body is where it is right now.
And the mind,
The mind also is where it is right now.
In meditation,
In sitting,
In observation,
We're not trying to control the mind,
Fight with the mind.
Try to get it not to think.
Just sit there and watch it.
If a thought occurs,
Don't worry about what kind of thought it is.
Just know a thought and let it go.
See what it does.
See that it has arisen.
See that it lingers and see that it falls away.
All things that rise will fall away.
You can count on that.
Emotions,
Energy and motion.
That's all they are.
Yes,
There can be anger,
Fear,
Anxiety,
Pain,
But this too shall pass.
The emotion comes on.
It lingers,
But it'll go away.
Watch this.
Know this.
Experience this.
Sit back and watch your body and mind.
See the thought arise.
Don't worry about its content.
Don't be ashamed or feel guilty.
Even in great joy,
Just experience it and let it go.
Let it have its moment by allowing your body and mind to be exactly where it is.
It diminishes judgment and judgment is what holds you back.
Judgment is what imprisons us.
Allowing,
Knowing,
Being,
This is what liberates us.
So sit and allow.
Allow yourself to be.
Everything is in a state of learning.
Go easy on yourself.
Watch and learn that the body is not you.
Thought is not you.
And emotion,
Your moods are not you.
How do you know this?
Because you're watching right now.
You can see that emotions come and go.
You can see that thoughts come and go.
How can something that comes and goes be you?
You are the watcher.
You are here now.
