Welcome to this guided meditation.
Before we begin,
Give yourself permission to arrive just as you are.
There is nothing to achieve here,
Nothing to perform.
This is simply an invitation to rest in a deeper dimension of your own awareness.
In this meditation,
We explore the witness.
The quiet,
Spacious presence within you that notices everything without becoming tangled in it.
Thoughts may come,
Emotions may move,
Sensations may shift.
All of that is natural.
The witness is the part of you that sees it all with clarity and calm,
Like an open sky allowing every cloud to pass.
As you settle in,
Imagine leaning back into this inner observing presence.
You're not pushing anything away and you're not pulling anything closer.
You're simply watching gently with curiosity and kindness.
Let this be a time to remember that beneath all the activity of the mind,
Beneath every story and every effort,
There is a stillness that is always here.
It's steady,
Spacious,
And at peace.
Let's begin.
Close your eyes softly and let the breath arrive as it does.
Nothing to change,
Nothing to manage.
Simply feel the rise and the fall.
Feel the quiet rhythm that life breathes through you.
Now begin to sense the field of awareness spreading around you and within you.
A vast,
Open space in which every sound,
Every thought,
Every flicker of sensation appears like a ripple on a still lake.
Bring your attention to the stillness beneath it all.
Notice how even the thoughts move or feelings stir.
Something in you remains untouched,
Calm,
Spacious,
Unchanging.
This is the still ground on which all experience dances.
Rest here and let awareness notice itself.
You are not the passing thought,
Nor the shifting emotion,
Nor the tension or softness in the body.
You are the one who sees.
You are the witness.
Noticing the quiet presence that allows every moment to be known.
If a thought rises,
Watch it form like mist and dissolve.
If a sensation calls your attention,
Greet it gently and let it pass.
The witness holds it all without effort,
Without grasping.
Feel the field of awareness widening,
Still,
Open,
Luminous.
And see how everything that appears within it is welcomed,
Allowed,
Embraced.
You don't need to reach for this awareness.
You are already sitting inside it.
Rest in the simple knowing of now.
A silence that isn't the absence of sound,
But the presence beneath all sound.
A stillness that isn't about stopping the world,
But sensing the space in which the world moves.
Now remain here for as long as you wish.
As the sky of awareness.
As the witness of experience.
As the quiet presence that never comes and never goes.
When you are ready,
Let your breath deepen.
Feel your body again,
Not as a boundary,
But as another ripple in the vastness of you.
Open your eyes gently.
And carrying this stillness with you into the rest of your day or evening.
And thank you so much for practicing with me today.
Wishing you a wonderful day or a restful evening.
And I'll see you again soon.
