Hello and welcome,
I'm Rod Jansz,
A trained spiritual director,
Retreat leader,
And coach.
Today I want to introduce you to the practice of awareness.
It's been said that the beginning of wisdom is just noticing and one day I noticed that I was imprisoned by thought.
And I know that prison,
Using the word prison as kind of harsh language,
But that was my reality at the time,
I found it to be true.
And I was captured by thought in that it was controlling my mind,
It was controlling my life,
And I was really very captive in a sense,
And I'm wondering if you can relate to that.
Step one of coming out of this prison is just becoming aware,
Just notice that we are being held captive by our thoughts and often,
Almost like an addiction,
We're powerless over it.
And just noticing,
Just becoming aware can be so helpful.
It seems like we're 90% of the way there when we simply notice.
There's nothing holding us back except the illusion that we are held back,
The illusion that we are captive.
Awareness of this is the key to freedom,
And it's the key to staying out of this prison.
One of the earliest metaphors I was taught that has helped me along the way was from Thomas Keating,
And he talked about imagining yourself on a riverbank,
Looking at your thoughts,
Feelings,
And emotions as they pass by on the surface of a river.
As you are aware and you are practicing being the observer,
You don't attach yourself to your thoughts,
Feelings,
Emotions in any way,
You just let them drift by.
So let's begin the practice.
Do what you need to do to settle yourself.
Relax your face muscles.
Relax your neck.
Relax your shoulders.
Let them drop.
Relax your chest.
Feel your hands and let them be relaxed as well,
Not gripping or tight.
Notice any other tension in your body and let it go.
Gently be aware of your breath.
Notice the in-breath and notice the out-breath.
Now,
Notice that we are being aware.
We're doing the practice just by entering in.
Notice if your presence and ease has increased just slightly.
Again,
Notice that you are doing it.
You are being the observer.
Notice that as you are being the observer,
Notice that you are simply here.
Maybe some thoughts are arising now.
Just observe those thoughts and watch how they come and go,
They rise and fall.
Observe your thoughts.
Do you have a predominant thought or feeling or emotion right now?
Just be the observer of it.
Observe,
Observe,
Observe.
There's nothing you need to do.
Don't strive to be the observer.
Don't struggle with it.
Just gently,
Almost imperceptibly,
Return to being the observer.
If you drift away into thought,
Just gently return to being the observer.
Nothing to fix,
Nothing to change.
Safe and secure,
Nothing to prove,
No one to impress,
Not even yourself.
Rest as thoughts come and go.
Observe how awareness remains always.
It's always there and in a sense,
It's so easy to tap into.
It's so easy to be the observer.
Just ease into it and be the observer.
Continue to be still.
Be present.
As we come to a close,
Watch your next few breaths.
This is another wonderful way to be the observer.
Watch your in-breath as it comes up from your abdomen and watch your out-breath.
Do this a few more times.
Now,
As we began,
Just observe your body.
How do you feel?
Gently open your eyes if your eyes have been closed and notice the space around you.
Thank you for joining me during this meditation.
It's my deep hope that this meditation has served you well.
Take good care.
