Hello,
My friend.
When we take a mindful moment in our day,
We are giving ourselves a break from being caught in reactivity to allowing a broader perspective over what is happening,
How we are feeling and reacting.
For just this moment,
We can step back and take the seat of the wise observer who is able to take it all in,
See clearly and can guide us towards wise choices.
In many meditation practices,
We purposefully step back onto our cushion one foot at a time.
We mindfully take our seat there,
Settling into the position of the wise observer.
You might liken it to being in a watchtower,
Where you can see all around you from every vantage point,
Where you can open your awareness to whatever the experience is without being caught in the fire.
So let us practice taking this viewpoint together.
Find a quiet space where you can be undisturbed for the next few minutes and allow yourself to settle into a seated position away from whatever is causing you stress in this moment.
You can choose to close your eyes or keep them focused on something that feels comforting,
Noticing colors and shapes and details that help pull you away from the entrapment of overthinking.
Take a few deep breaths.
And with every exhale,
Purposefully let go of any tension in the body.
Purposefully breathe into those places in the body that feel tight and constricted and gently release that tension with every exhale until you feel calm and relaxed.
Notice how your body feels now sitting here,
Feeling the points of contact where your body meets the surface beneath you.
Feel how gravity holds you steady,
Anchored in each wave of breath.
Sense your feet in proximity to the earth and feel grounded and supported,
Remembering you are a living being of this earth.
You are human and connected to all things around you.
And remember the resources that are available to you in this moment and always.
We have now taken the seat of the wise observer.
Here you can bring awareness to your whole body experience.
The rhythm of your breath,
Effortless and natural.
Your awareness fully present,
Centered and calm.
Without any need for judgment or criticism of life's experiences,
It is as if you were in a watchtower where you can observe all things just as they are.
Without being entangled in the mind's obsession with analysis,
Opinion and defensiveness,
Here you can watch thoughts as they arise and pass without clinging to them.
Like observing clouds floating across the sky,
All the while this vast canvas remains unchanged.
The sun,
The moon and the stars are still with us,
Always there,
Even when covered by the clouds of the day.
Here you can observe any emotions that are arising with open awareness and curiosity.
Like observing wind in the trees,
Notice where judgment and resistance might arise in you.
And remember that you are not your emotions.
You are simply the witness of the emotions that are present.
From this viewpoint of the wise observer,
Simply acknowledge all that you witness and let it be just as it is.
The wise observer abstains from judgment.
And welcomes in a gentle knowing as it witnesses all that transpires in the world,
The connectedness of all things.
Whenever the mind gets entangled in thoughts and emotions,
Gently guide your attention back to the breath,
Anchored here in the body,
Present in this moment.
Each breath reconnecting to this wise observer who abides in this space,
Where calm and clarity are always available.
And where the tender heart can be tended to with equanimity rather than reactivity.
Here our wisdom guides our understanding of all things,
What it is to be human,
What it is to be in relationships with other humans,
What it is to be part of our world.
Here we bear witness to life and all the suffering of the world and have the strength to hold it with compassion.
The wise observer doesn't need to fix or change anything.
It recognizes the countless causes and conditions that brought this moment about.
And with acceptance for everything just as it is,
Here we open our mind and deeply recognize the interconnectedness of all things.
From this place,
What does your wisdom tell you about your experiences?
Allowing the broader perspective of the wise observer,
Can you let go of habitual reactivity?
Here there's no use for shame,
Blame,
Embarrassment,
Resentment.
Here anger and rigidity have no place.
Instead,
The wise observer understands all things have come to pass due to countless factors that are simultaneously manifesting,
Many of which are outside the control of any one of us.
Even our habits and emotions evade our control until we are able to observe them,
Clearly without judgment and without shame.
Instead,
The wise observer helps us engage our awareness and our wisdom and our compassion.
In this spaciousness,
We can access understanding,
Patience,
And kindness,
Gentle kindness.
Accepting what is without needing it to be any different or without frantically fixing what is already past.
Instead,
Access your wisdom in this spacious awareness.
The wisdom that lets go of futile attempts to control what is not in our control.
Tenderly notice any habitual reactions,
Whether it's clinging to some held perspective or even avoiding or pushing away inevitable discomfort.
Allow the wise observer to see clearly what are helpful choices,
Realistic choices,
Wise choices.
Here,
Life opens up in all its splendor,
Welcomes in a bit of joy and wonder,
Giving a sense of comfort in the interconnectedness of all things.
We are not alone here.
We are connected to everything and everyone around us,
Always.
As we come to a close in this meditation,
Notice any difference in how you feel now.
Appreciate the calm and clarity you have cultivated for yourself in this practice and know that you can return to this place,
The seat of the wise observer,
Anytime.
Simply bring your attention to your groundedness in the present moment.
Feel the breath and the body and witness what is happening in and around you without judgment,
Without analysis or defensiveness.
Just being with life in this moment exactly as it is.
The wise observer is always within.
