What have you brought mindfulness to today?
How often do we stop to curiously witness the nature of our thoughts as if we were an outside observer of them? When we are trapped in a less conscious state, our thoughts tend to take over our identity, defining who we think we are and directing our perception of the world.
However, as we practice witnessing our thoughts from a place of slight separation, we come to know them in a different way. We begin to discover patterns and habits in our thinking, which naturally help us learn, grow, and evolve in a nutritious way.
Practice
Start by sitting down. Whether on the floor or in a chair, make sure your spine is straight and your shoulders are relaxed. Set a timer for five to ten minutes.
Take five full breaths to ground yourself. Observe the sensations associated with each inhalation and each exhalation.
After those five breaths, continue to breathe naturally, but see if you can expand your awareness. Pay particular attention to what comes to mind.
As thoughts arise, notice them without getting involved in the direction in which they are headed. Without judging, repressing, denying or falling in love with your thoughts, watch what moves through you as if you were an old man observing the movements of the community. See what ups and downs in your consciousness.
As you watch your thoughts go by, embracing compassion and curiosity as you learn about your experience in a new way. Observe the emotions and beliefs that your internal dialogue triggers, as well as the appearance of the images. If emotions are present, observe where they occur in the physical body.
It is very likely that the mind will catch you with its images and / or its words. When this happens, even if you find that you have been ‘lost in thought’ for a couple of minutes, return compassionately to the silence within. Take note of what comes up below.
Continue until the alarm sounds. Breathe again and when you are ready, open your eyes.
Consciousness
Be patient with yourself while you practice this. This is a form of silent meditation, which can take a long time to assimilate. Even if you have been lost in thought during your first, second, or 100th session, take advantage of patience, compassion, and curiosity about your experience.
You can compare the quiet space within you to the clear blue sky, and your thoughts to the passing clouds. This metaphor could help you remain detached from the mental movements that arise. Look at it from the point of view of the open sky.
You can also use a base phrase like “return” to denote a return to presence. Any other mantra that you find useful can be used in conjunction with this practice.
