Welcome
Welcome! We are embarking on a journey to identify and calm our inner voice by being our true observer self.
Find a comfortable position, whether seated or lying down. Close your eyes and take a deep breath in, feeling the air fill your lungs. Slowly exhale, letting go of any tension.
Let’s focus on our breath. Inhale slowly and deeply through your nose, hold for a moment, and then exhale slowly and comfortably through your nose or mouth.
With each breath, allow yourself to sink deeper into relaxation. Inhale, hold, and exhale. Feel the rhythm of your breathing, letting it ground you in this present moment.
Now, as you breath, gently shift become aware of your body. Starting from the top of your head, slowly move your awareness down, relaxing each part as you go. Notice your forehead, your eyes, your jaw. Allow any tension to melt away.
Continue down to your neck, shoulders, arms, and hands. Feel your chest rise and fall with each breath. Move your focus to your heart, abdomen, hips, legs, and finally feet. Feel your entire body relaxed and at ease.
As you continue to breathe deeply and steadily, become aware of your thoughts. Notice any thoughts, feelings and sensations that arise. Without judging or opposing simply observe them, as if you were watching clouds drift by in the sky. These thoughts and feelings are not you; they are just passing phenomena. Allow them to come and go freely.
As you observe embrace what comes gently even though it may be the voice that often narrates your lives, offering commentary, opinions and criticism or feelings of concern and worry. Listen for your inner voice now without engaging with it. Notice its tone, its patterns. Is it critical? Anxious? Encouraging? Just observe its flow and if you get caught up in the content that’s ok just let go and observe again.
Imagine that you are sitting by a calm river. Your inner voice, feelings and sensations are like leaves floating on the water. Watch as each leaf passes by. You don’t need to pick up the leaves or analyze them; just watch them float. Be the calm observer, separate from the leaves, grounded and at peace.
With each gentle breath, create space between you and the leaves. Inhale, feel the space expand. Exhale, let go of any attachment to the thoughts. Repeat this process, cultivating a sense of spaciousness and freedom from inner noise. Feel yourself slowly and gently unfolding as the observer let go and allow yourself to be, if love is there gently wrap yourself in it for as long as you wish.
<take time in silence>
When you are ready slowly bring your awareness back to your breath. Notice the rise and fall of your chest. Feel the ground beneath you. Gently wiggle your fingers and toes, bringing small movements back to your body. Take one final deep breath in, hold it, and exhale slowly.
Gently open your eyes. Carry your sense of calm and observation with you throughout your day. Remember, you are the observer of your thoughts and feelings, not the thoughts and feelings themselves. Thank your inner voice and feelings for taking this journey with you.
As you go though your day observe others and give them the gift of your full attention. Let them also feel heard.
Namaste.
