You close your eyes,
You start to observe your breath.
Taking your awareness just to the tip of your nose.
Feel the sensations as the breath enters.
Feel the sensations as the breath leaves.
You feel a stillness entering the mind.
Feel the breath enter.
You feel the breath leave.
And you feel the stillness within the mind growing.
Awareness just focused on the breath,
On the sensations within the body.
As the breath enters through the nostrils,
Leaves through the nostrils.
Become aware of the feelings of the air moving through the nasal passages down towards the lungs.
The feelings as the air leaves the lungs enters back into the atmosphere through your nostrils.
Become aware of the movement of the breath with each in-breath,
Each out-breath.
Become aware of the mind becoming stiller and stiller as you observe the breath.
Now take the awareness just to the ribcage,
To the lungs.
Feel the sensations here as you breathe in,
As the ribcage expands,
As you breathe out,
As the ribcage contracts.
Continue observing your breath.
Observing now a white light entering on the in-breath,
A dark smoke leaving on the out-breath.
Breathe in,
The ribcage expands,
Breathe out,
The ribcage contracts.
Keep feeling the sensations within the lungs as you breathe in,
As the lungs expand,
As you breathe out,
As the lungs contract.
Keep feeling the stillness in the mind growing.
Keep connecting your awareness to the breath.
Seeing the thoughts drifting away,
Observing simply the breathing.
You watch each in-breath,
You watch each out-breath.
Feel the breath entering,
You feel the breath leaving.
You just engage the mind on the breath.
And now,
Rather than allowing the thoughts to drift away,
You start to observe your thoughts.
Observing every thought that enters the mind,
Not reacting to the thoughts,
Just watching them.
Seeing them as waves that come and go,
Observing how a thought enters and then leaves the mind.
Observing how the thoughts are changing all the time,
Not trying to influence them,
Just watching them,
Imagining the thoughts as being on a screen and you just being the observer,
Watching them coming,
Watching them going,
Seeing how they have no permanence,
How they're always changing,
Sometimes even contradicting each other.
See,
Observe these thoughts,
Not reacting to them in any way,
Just watching them coming,
Watching them going.
Feeling stillness within growing as you're not reacting to the thoughts,
You're seeing them simply for what they are,
Waves that come and go,
Not necessarily personal to you,
In fact,
As you observe them,
You see that they are something external.
They come,
They go.
They're not you,
They're simply appearances.
You watching,
Observing these thoughts.
See them,
Feel them coming,
Going,
You observe them without reacting to them,
Just watch them,
Remembering they have no permanence.
See how they're always contradicting each other,
How it's not useful to be attached to them.
You continue to observe,
To watch.
The thoughts are not you.
You're simply an observer of these thoughts that come and go.
You're a stillness deep within that watches.
Thoughts appear,
Disappear,
But you don't need to react to them,
You can just watch them coming,
You can just watch them going.
They're not personal to you,
They're simply energies that float around,
But you as the observer can just be the stillness that watches,
The consciousness that watches,
Observes.
The thoughts enter,
Leave.
They have no permanence.
You simply watching them,
Not reacting in any way,
Just watching them coming,
Going,
Connecting more and more to the point of peace within yourself,
The point of stillness within yourself that simply observes.
And the more you observe the mind and its thoughts and its thought patterns,
The more you become this observer that simply watches,
Thoughts entering and leaving,
The more you realise I am not the mind,
I'm something beyond the mind that watches.
And you just see the thoughts coming,
Going.
You're simply the observer,
The mind is something different,
You observe the thoughts without reacting to the thoughts.
Continue watching,
Connecting to the peace,
The stillness within yourself.
I am not the mind,
I'm the peace,
The stillness within that simply observes the changes,
The fluctuations within the mind.
I just watch,
I just observe,
But these thoughts that are constantly changing are not me,
They're me,
Fluctuations,
The stillness that watches,
The observer who watches is me.
I'm the stillness deep within that simply observes,
Simply watches.
Continue to observe the thoughts just as waves that come and go.
You continue connecting to the silence,
The stillness within,
Recognising this stillness as your true self,
Your true self that simply observes thoughts coming,
Thoughts going.
You keep this awareness that I am not the mind,
I'm not the thinking mind,
I'm simply an observer of it,
I'm the stillness within that observes the changes,
The fluctuations,
But I remain connected to my stillness deep within.
You feel the light within,
Reminding you that you are the stillness within.
Thoughts come and go,
Fluctuations happen within the mind,
But you are simply the observer that exists deep within as a point of light and watches.
I'm not the thoughts,
I'm not the mind,
I simply watch them,
Observe them,
See how they change,
But I don't react to them because I'm connected to the stillness deep within,
I'm connected to the white light deep within,
Deep inside.
Thank you.
You continue to watch,
Observe.
You continue to connect to the white light within.
You observe without being affected,
Just being the stillness within.
The observing stillness.
White light,
The peace that just watches,
Observes.
It doesn't need to react because it's completely connected to its stillness within.
Seeing yourself now as the white light that just observes.
You try and remain conscious of who you are,
Reminding yourself to just be the observer of the thoughts throughout the day as much as you can.
Trying not to get pulled by them,
Just observing them coming and going so that you can connect to your inner stillness whenever you need to.
You rub both palms together,
Bringing the warmth of the palms back into the eyes.
You slowly take the hands away,
Slowly open the eyes,
Just getting them used to the light once more.
Keeping the feeling of being the observer,
Observing the thoughts,
Alive,
Awake inside you.
