A meditation on insights and observing the mind.
I invite you to find a comfortable place to sit,
Either on a chair with your feet flat on the ground or seated on the floor with your legs crossed,
Sit bones connecting to the earth.
Allow yourself to settle into this posture,
Finding comfort,
Remaining relaxed yet alert.
Begin by breathing deeply.
Inhale fully.
Exhale,
Release any stress or tension that you are carrying.
Breathing.
Spend a few moments simply feeling.
With each in-breath,
Invite calm and clarity.
With each out-breath,
Release any negative or distracting thoughts.
Relax.
Breathing in,
Calm.
Breathing out,
Relax.
Notice on each inhalation the vitality of the breath flowing through your body.
With each exhale,
Allow yourself to relax a little more,
Remaining present and alert.
Letting your breath flow naturally,
Without force or strain.
Flowing in and out in a steady rhythm.
Finding an anchor point by noticing your breath,
Either at your nose or noticing the rise and fall of your chest.
Simply allowing your breath to continue as you notice the expansion with the inhale and the softening with the exhale.
If you find your mind wanders,
We are going to label the distraction,
Gently.
Then letting it go,
We will bring our awareness back to the focal point and the breath.
So if you notice you are thinking about something,
You simply label it,
Thinking,
Thinking,
Thinking.
Then gently return to your breath.
If you feel a physical sensation,
Label it.
Feeling,
Feeling,
Feeling.
Notice it with kindness,
Without attachment,
Without judgment.
Letting it go,
Returning to the breath.
The same goes for visual images.
Simply label them,
Seeing,
Seeing,
Seeing.
And return.
If you become distracted with a sound,
Just label it without agitation.
Hearing,
Hearing,
Hearing.
And let it pass.
Gently returning to your breath.
Practicing this now as you focus on your breath.
In,
Keeping your focus on your breath at a place in your body.
Noticing a thought,
Thinking,
Thinking,
Thinking.
Noticing again if a thought,
A feeling,
A sound pulls your attention away.
Label it,
Release it,
Return to breath.
Remind yourself that as your attention gets pulled away,
This is not failure.
It is simply part of the practice.
Gently and kindly bringing your attention back to your anchor,
Your breath.
Remaining open-hearted as you observe your thoughts,
Feelings.
Noticing,
Labeling,
Letting go,
Returning to your breath.
Focus on your breath.
Stay relaxed and alert.
Label,
Release,
Return.
Be kind to yourself.
A gentle observation of your mind.
Seeing it with curiosity and compassion.
Settling into a steady rhythm of breath.
Remember you are the observer of your mind.
You are in charge of how much energy and attention you give to the mind's content.
Every time you catch yourself lost in thought,
You are strengthening the muscles of mindfulness.
By noticing,
Labeling and returning to your breath.
Observing,
Noticing,
Returning.
Now slowly begin to bring your awareness back to your body.
Seated in your room.
Take a nice deep breath in through your nose.
And sigh it out.
Grounding yourself.
Feeling your body connected to the earth beneath you.
Taking another deep breath in.
And sigh it out.
And when you're ready,
Gently open your eyes.
Bringing your full awareness back to the room.
Thank you for practicing with me today.
