this meditation will be focused on detaching our awareness from our thoughts
find a comfortable position with your spine straight
and relax your body
we start with the feet visualize a golden white light
entering the soles of your feet
releasing and washing away any tension you may have there
as the golden light
goes up your feet into your legs and reaching your groin
let go of each body part
as you breath, let the light relax and invigorate your body with
relaxing vitality and well-being
let the light saturate your body and organs with well-being
let it enter your organs
your heart, your lungs
your shoulders, arms, hands
jaw
let your jaw drop a little bit, wiggle it, let it go, let the golden light reach your eyes
and become aware of any
tension behind your eyes
the small muscles that control them
let's enjoy this time while we close our eyes to let them rest
as they're always being overused
now take a few deep breaths in
deeply into your belly
hold it for a couple of seconds and breathe out
again breathe in through your nostrils
hold and breathe out
and again breathe in
and breathe out
now become aware of your body as a whole
feel the clothes on your skin
and feel the weight of your body as a whole
feel the force of gravity
on this planet
just simply become aware of your body
we don't need to think about it
we don't need to get emotional about it
just breathe and feel the body
now ask yourself
"How am I feeling?"
don't answer with your mind
with thoughts
we don't care if your mind thinks that it's sad, stressed, all these are just words, just
labels, distractions from really connecting with yourself... so really ask the question
"How am I feeling?"
just breathe after you ask the question, feel the body,
whatever feeling is there
accept it
acknowledge it
whatever feeling is there
let it be
and continue to breathe
we aren't trying to reach any particular state
we are only becoming
aware
as a great spiritual teacher says
"What you accept, you go beyond"
now the next question for us is to ask, "What am I thinking?"
don't answer
just be aware
perhaps you have disturbing thoughts
tempting thoughts
thoughts about what you want to do after this, or tomorrow, that's fine
but for just five minutes or so
you're going to allow yourself to free yourself
from controlling the mind
controlling the thoughts
let them go
let them be
whatever thoughts are there, we let them be
even if some thoughts are very overwhelming
we continue to breathe
and let them be
as you become aware of the thoughts
they disappear
you can see your thoughts
as clouds in the sky
just floating
you aren't making any conscious effort to think these thoughts
they come naturally
as you become aware of these thoughts
bring back awareness of the body at the same time
and become aware of your breath
become deeply and intimately
aware of the breath
let the breath breathe naturally
surrender control
your body knows how to breathe
how long can your awareness be involved in the breath
without thoughts tempting your awareness away from it?
stay anchored in the breath
if you begin paying attention to a thought, that's fine, come back to the breath
simply come back to the breath, every time you come back, you become a little more stronger
this is inner strength
as you become deeper, rooted in the body, rooted in the breath
allow your mind
to become more peaceful
more silent
just for this time in this meditation
let it be at peace
let the clouds become clear skies
and be at peace with the breath
our next
affirmation
or mantra is to say to ourselves
"I am not my body"
become aware of your entire body as a whole as you say this
"I am not my body"
"I am only aware of my body"
you may feel new energy arising in the body
and an inner aliveness
this is good, let it be
don't control it
and then we say, "I am not my mind"
"I am not my thoughts"
be detached
be aware, life does not happen in thoughts
life happens here and now, thoughts cannot overwhelm you
you overwhelm thoughts
only breathe
this is your being
this is your essence
this is your consciousness