Listen to the sound of my voice Look at your arms Look at your hands Look at your biceps Lower your head Look at the chest Lower your awareness and focus upward towards the throat Look at the tip of your nose Gently gaze at the tip of your nose Draw your senses inward Let your eyelids slowly droop Let your breathing slow and regulate Don't try too hard Just let yourself breathe normally Focus on the tip of your nose and feel your heartbeat if you can in the middle of your chest or through your eardrums If you feel comfortable let your eyelids slowly and gently close Draw your awareness either on the third eye or on the tip of the nose Throughout the course of this session If you find yourself being carried away with thoughts don't try to not think Simply observe what's happening without latching on Let your thoughts drift past you instead of clinging onto those thoughts and identifying with those thoughts This means that you are having thoughts but you are not your thoughts Watch any light,
Sound or any other sensations that comes up for you Simply observe Look but don't touch We could compare this observation of the mind,
By the mind as lying in a beautiful,
Quiet sunny,
Green field of grass and watching the clouds drift by in the sky You know that you are watching them drift past but you do not cling onto the clouds and you do not identify as the clouds You are just watching them drift and drift past you without getting involved So when any thoughts come,
Simply let them drift past And say I know you're thinking of this but that's okay I'm just going to be here meditating for a little while And I'll watch you drift past like the clouds in the sky and I'll watch you and observe you drift past But I won't cling to you You don't really bother me too much It's just a normal,
Natural part of my own mind to be thinking I'm just not latching on,
Not right now,
Not right now,
Not today I am simply watching my thoughts Continue to breathe normally with the focus upon the tip of your nose Imagine yourself surrounded by light Kind of like the same effect as a sunny day It's just very slightly hazy in the atmosphere And you can feel and see the warm,
Hazy,
Yet bright glowing light of the sun And you can feel yourself just drift,
Just watching,
Just observing No judgements,
No judgements of any kind for yourself You are safe,
You are loved,
And you are always guided by forces that we can't even comprehend Now when you're ready,
Bring your focus back to the tip of the nose And let yourself breathe a little bit deeper,
A little bit fuller And draw your attention back to your physical form Bring your focus to the throat,
The chest,
The shoulders The front of your arms,
The wrists,
The hands,
And bring yourself back into the safe and glowing room that you are in That is now filled with divine light and protection Ask your guides,
Spirit,
Universe,
Whatever word you choose To help you hear them better and thank them for being with you today You can open your eyes at any time if you had them closed And try to bring this sensation,
This awareness,
And this peace with you to the rest of your day Om Shanti,
Shanti,
Shanti
