Hello,
My name is Stephen Proctor.
During this mindfulness exercise we train the skill of observing thinking during mindfulness meditation.
If you just start out by taking a meditation posture.
Pull one hand gently in the other.
Now close your eyes over lightly.
And start off being aware of the feeling of your body sitting or lying down.
Start to notice that within your body there is a feeling of heaviness.
Also be aware of the place where your body touches the chair or the floor.
Hold the experience of heaviness in touching mind continuously to allow some mindfulness and concentration to start to grow.
Now gently move your attention to the place where your hands are touching each other.
Be aware of that experience of touch.
You may experience that touch as prascha,
Warmth or coolness.
Now we are going to create the conditions in which thinking can arise so we can observe it.
Hold the touch of your hands gently in mind.
At this point stop thinking.
Don't think.
Now relax.
And see if you can observe the moment that thinking begins.
Is there thinking present?
Imagine it,
Relax and bring your attention back to the touch of your hands.
Now keeping the touch of your hands in mind.
At this point stop thinking and don't think.
Relax and see if you can observe the moment that thinking arises.
Is there thinking present in your mind?
Imagine it,
Come back again to the touch of the hands.
Now for the next exercise I want you to observe how you experience thinking.
Do you see your thoughts?
Do you hear your thoughts?
Or do you feel your thoughts?
Bring your awareness to the touch of your hands,
The experience of prascha,
The warmth,
The coolness.
At this point stop thinking and don't think.
Relax and see if you can observe the moment that thinking arises.
Is there thinking present in your mind?
Is there thinking present?
Is there thinking present?
How do you experience thinking?
Do you see your thoughts?
Do you hear your thoughts?
Or do you feel your thoughts?
Now bring your awareness back to the touch of your hands.
Keeping in mind that sense of touch,
The prascha,
The warmth,
The coolness.
This time I'd like you to answer the question,
Where do you experience thinking?
And don't assume that it's within your head.
Be open to experiencing it.
Now keeping the touch of your hands in mind.
At this point stop thinking and don't think.
Relax and see if you can observe the moment that thinking arises.
Is there thinking present?
Just relax and observe as thinking continues to arise.
See if you can notice where you experience thinking within your mind.
Now keep your awareness back to the touch of your hands.
Now bring your awareness back into the feeling of your body sitting or lying down.
Being aware of the feeling of heaviness of touch.
Start to be aware of any sounds around you.
Allow the sounds to come into you.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and goodbye.
