Keep your eyes closed.
Start to observe your breath.
Feel the breath entering.
Leaving.
Slowly bring the awareness of the mind to the breathing.
Feel the ribcage expanding,
Contracting.
And just feel stillness coming to the mind as it observes the breathing.
The breath enters,
The ribcage expands,
The breath leaves,
The ribcage contracts.
Breathe in.
Feel the ribcage expanding.
Breathe out.
Feel the ribcage contracting.
You feel the thoughts drifting away as the mind enjoys the sensation of stillness that grows from observing the breath.
Your focus,
Your awareness comes to your breathing.
The ribcage expands as you breathe in,
Contracts as you breathe out.
The mind becomes stiller and stiller.
Breathe in.
Ribcage expands.
Breathe out.
Ribcage contracts.
Stillness continues to grow in the mind.
Breathe in.
Breathe out.
Just observing the breath,
Observing the movement of the breath into,
Out of the lungs.
Feel the thoughts drifting away,
Losing their importance as the awareness becomes drawn towards the stillness that emerges from simply watching the in-breath,
The out-breath.
Breathe in.
The ribcage expands.
Breathe out.
The ribcage contracts.
The mind focuses more and more on the breathing.
The mind comes closer to stillness.
Continue observing each in-breath.
You continue observing each out-breath.
You continue to allow stillness to grow within the mind.
You continue to focus on that stillness in the mind.
And as you do,
You feel the breath becoming slower,
Stiller.
You continue to watch each in-breath.
You continue to watch each out-breath.
The mind is focused completely on the breathing.
Stillness creeps into the mind.
Stillness grows within the mind.
You continue to enjoy the stillness that comes from simply observing each in-breath,
Simply observing each out-breath.
Stillness within the mind flows away.
Enjoy the stillness that observing the breath brings.
Breathe in.
The ribcage expands.
Breathe out.
The ribcage contracts.
Now you take your awareness to the centre of your heart.
You see a beautiful white light shining here.
You feel your consciousness moving into your heart,
Filling with love,
Unconditional love.
And as your consciousness is here,
Away from the mind,
You just start to observe your thoughts,
Observe your mind,
Without reacting to any of the thoughts by simply being a detached observer,
Observing the thoughts as they come,
As they go.
Just seeing your thoughts as waves,
Entering,
Leaving,
Changing all the time,
Not having any solidity.
Sometimes the thoughts will argue,
Contradict each other,
But they'll keep coming and going,
Just as waves.
Now as a detached observer,
Without reacting to them,
Simply watch them come and go.
See them as something external to you.
The thoughts are not you,
You're simply the observer that watches them coming and going.
You just observe the thoughts.
Enter.
Leave.
Continue to observe the thoughts.
Not reacting in any way,
Just watching them,
Seeing them as these waves that enter.
Leave.
Just being the detached observer and enjoying being the detached observer.
Just watch,
Without being involved in any way,
Let them come.
Go as they please.
Observing them.
And now these thoughts,
You continue to observe.
As they reach from the mind into the body,
They turn into feelings,
Emotions.
And these feelings and emotions hit into different parts of the body.
You see that sometimes jealousy appears in one part of the body and then leaves.
Sometimes fear will appear in a different part of the body and then it will disappear.
Sometimes anger may arise in a certain part of the body and then again it leaves.
Sadness may arise but again it disappears.
All of these feelings and many others come and go and you continue to be the detached observer deep within,
Beyond the mind,
Existing deep within the heart.
Just watching the feelings coming,
Going,
Not reacting to them.
Just watching them entering into one part of the body,
Leaving the body,
Not reacting to these feelings,
These emotions.
Just be the detached observer.
See them coming,
Going,
Just watching them.
See them as waves,
Not reacting to them.
See how a feeling enters one part of the body and then leaves again.
These feelings have no permanence,
They're simply waves that come and go.
You just watch them,
Allow them to enter,
Leave each part of the body.
Just see them as waves,
Not reacting to them,
Not trying to suppress them,
Not responding to them,
Just watching them,
Seeing them as waves coming,
Going.
These feelings are not you,
You're the point of silence within,
That lies within the heart,
Simply watching.
Feelings entering,
Leaving the body,
Thoughts entering,
Leaving the mind,
Just the detached observer.
These different waves of different emotions come and go,
You simply watch them,
Leaving,
Not having any substance,
Any permanence,
They just come and go.
You remember the ancient saying,
This too shall pass.
You see how the feelings come,
Go,
Have no permanence whatsoever.
The only thing that's permanent is the white light,
Deep within your own being,
The white light that represents stillness.
Just watch as the internal happenings,
Thoughts and now feelings that come and go,
That enter and leave,
You just watch them.
They're simply waves,
You don't need to react to them,
You can just see them coming,
Leaving,
Just watch.
Different feelings arise in different parts of the body,
But they come,
They go,
They have no permanence,
Fear has no permanence,
Anger has no permanence,
Sadness has no permanence,
No guilt,
No jealousy.
All of these feelings just come and go,
You just watch them as waves entering,
Leaving.
You connect to the white light deep within yourself,
Feel yourself detach from the feelings that come and go,
Connected to the white light,
The stillness deep within,
Knowing yourself as this white light,
As this stillness deep within,
That simply observes,
Doesn't react,
Stays true to itself,
To yourself,
Your original true nature of peace,
Of sat chit anand,
Truth,
Consciousness,
Bliss,
Simply observing,
Not reacting,
Just being in touch with the truth that's there,
The stillness that's there,
Your eternal nature of love,
Peace,
Happiness,
Contentment,
Just watching.
You keep your awareness in this white light that just observes,
Doesn't react,
Keeping your awareness here,
You rub both palms together,
You generate warmth in the palms,
You take the bottoms of the palms over the eyes,
Still remaining as a detached observer,
As the white light that just watches,
Thoughts and feelings entering,
Leaving,
That remains connected to the white light within,
Keeping your connection to the white light within,
You slowly move your hands away,
Slowly open the eyes.
