A short guided meditation script directing the listener to cultivate present-moment awareness through breath, sensory observation (sight and sound), and nonjudgmental witnessing of thoughts and emotions. It emphasizes being a passive ‘seer’ or witness, allowing emotions and thoughts to arise without engaging or changing them, and repeatedly returning attention to simple sensory anchors.
Be with that sensation. Remember, presence co exists with whatever is happening without a need for changing anything. Continue to remain curious and reassure yourself that the past and the future don't need your attention right now. Notice your next breath and feel the sensations as the air flows in and out of your body and just keep allowing yourself to breathe and away that feels comfortable to you with your present awareness. Pause and feel the effects of the air with your presence and take a keen interest in seeing what is around you right now. Just let yourself be in your eyes and let there be a gap as you look and be content to see just what is in your environment. Your eyes are enough for this moment and notice how fully you can allow yourself to simply observe. Remember that your presence is always content to be where you are and that it's always something else that's not content to be where you are. Presence is always interested in whatever is happening now. It never needs to change you anything else as it relaxes into seeing. Feel what it's like to just be a seer. When other thoughts or feelings draw your attention. Quietly recognize it's okay that they are there and return to just seeing. Thoughts and feelings have a life of their own, so try not to engage in them as much as possible. Gently register whatever emotional state you are in. Just observe how is it that this heart, this emotional state that I'm in, feels and tell yourself it's okay to be in that state. Don't tamper with your emotions. Let them be as they are without interfering and open to whatever emotional state you are experiencing. Imagine and actually realize that you are the alertness that can recognize your emotions. Recognize that this presence is a better definition, a better realization of who you are. More so than your emotions, your thoughts or your environment. Be a watcher or witness to see the state you are in as it is without supporting a desire to change. Feel the tone, feel the quality of being content to just be this presence, this witness. If the urge to change yourself is there, notice it and instead of feeding it, let it be. Allow the witnessing of your current state to be effortless and fascinating and then just turn your focus to simply listening. Take a real interest in sounds as you make them the center of your attention. Don't just hear these words. Imagine you are living as your ears. If there is silence, enjoy that. See if you can hear the sounds of silence, the little cracklings, sounds that are there when you have the gap between one thought or feeling. If there is a particular noise, appreciate that presence is showing up in the form of sounds and silence and the ability to witness it. Return to this receptive state as often as possible and feel the quality. Recognize the advantages of being in this simplicity and feeling content just to listen without guiding yourself in any direction. Notice where your attention is. If you are thinking, notice just that thinking is happening. Be as receptive as possible without adding pressure. Inquire, where is my attention now?
