Making yourself as comfortable as possible to settle into the space for this meditation.
Lie yourself down on a soft surface or the ground or lay your body on the earth.
Making any final adjustments to make yourself comfortable so that you can sit in stillness.
Bringing your attention to the body lying here.
Allowing your body to connect with the points of contact to the floor.
Allowing your body to melt into the ground.
The weight of gravity dropping you down into a closer connection with the earth.
Softening the backs of your legs as they touch the ground.
Softening your buttocks down into the earth.
Softening the back of your body,
Your spine to meet the points of contact to the floor.
Softening the shoulders and the arms to melt into the ground.
Feeling the weight of your head softening down to connect to the ground.
Imagining your body settling just like a cloud is hugging every part of your body.
Taking a nice big deep breath in and as you exhale feel the breath out be an invitation to settle just that little bit deeper.
Letting go of your worries.
Letting go of any thoughts in your mind to settle into this here and now moment.
To this space.
Letting go of any thoughts of the past.
Letting go of any thoughts of the future.
Centering yourself into this moment.
Becoming aware of the sounds in your environment.
Scanning from one sound to the next.
Becoming acutely aware of each sound.
And moving to the next.
Now bringing the attention inward towards the body.
Feeling to notice your breath.
Feeling the in breath and the out breath.
The rise and fall of your stomach as you breathe.
Not trying to control or change the breath in any way.
Just witnessing the natural flow of your breath.
Now we're going to place a count onto the breath.
On the next breath in count one and breathe out.
On the next breath in count two and breathe out.
All the way up to ten.
And then return to one.
Continue.
Centering the full attention on the breath.
If you notice the mind has wandered,
Bring your attention back to the counting.
Back to the sensation of the breath.
If there is some feelings of irritation or anxiety or other emotions that might be arising.
Acknowledge what is coming up and bring your attention back to the breath.
Back to the counting.
In this way we are becoming the witness.
The witness to what is arising without judgment,
Without interpretation.
Witnessing the breath rise and fall.
Witnessing the thoughts arise and fall.
Witnessing our feeling states arise and fall.
All these things are transient and they change.
We are developing the awareness of the witness to watch what is arising and falling in our consciousness in this present moment.
Each time the mind wanders off somewhere,
Catching yourself and bringing your attention back to the counting,
Back to the breath.
Witnessing the waves of your consciousness.
Surely coming back and returning to the breath,
To the witness.
And now letting go of the counting,
Resting in this witness state without the technique.
Coming into a space of complete stillness.
Sit within yourself.
Stillness of mind.
Become a witness of the stillness.
The quiet that you sense.
That peace that you sense.
Listen for the quiet.
Listen for the stillness.
For this is the essence of your true nature.
Breathing in the stillness.
That brief moment between your breaths.
That brief pause between your thoughts.
That brief moment between the sounds that you hear.
The essence of stillness.
That pervades all things.
Our entire universe.
Settle into this space of stillness for as long as you can.
Thoughts will calm and go.
Return to the stillness.
Keep returning to the stillness.
Done.
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