Observing & Witnessing
When we have thoughts or desires that we don’t believe are appropriate or are painful, we often keep them tucked away in the unconscious mind and nervous system. As long as we keep them there, we remain unaware of them and will act out on them without realising it. Vipassana or Insight Meditation, one of the the most ancient forms of meditation, allows you to see these thoughts and desires – when you see them and observe them, you can release them and they you are no longer trapped by the unconscious and having to program yourself. Until that time, the unconscious mind becomes a trap.
5 minute meditation
The aim of this 5 minute mediation is to bring the mind into a state where it is detached but observant of all elements of present moment experience that arise (thoughts, feelings, emotions, sensations, sensory perceptions and body movements).
Sit in a comfortable position.
Close your eyes or keep them half open and relaxed.
Lengthen the spine and relax, tuck the chin down slightly.
Simply notice your thoughts, feelings, sensations and all experience, as each moment passes, with no judgment. Simply be the witness.
When you feel yourself getting caught up in scenarios or thoughts or feeling states, notice or observe them and let them go.
Wait to see what comes next and then treat what comes in the same way
Don’t actively try to bring thoughts up.
If there are blank spaces, allow the mind to rest in those spaces, like pauses
Your thoughts may come as images, simply observe them in a detached manner and release them and wait to see what comes up next.
With practice, you will develop openness of mind and will let go of having judgment of thought. If your find yourself giving preferential treatment to certain thoughts or images such as believing this is good or this is bad, I wish this wasn’t true, simply notice this and let it go.
If you find that certain thought pattern are returning and repeating and are getting n the way, revert back to simple breathing meditation, simply watching the rise and fall of each breath, until you feel calm and centered again.
Each time you notice thoughts or images some into your mind, just let them go. If you are unsure how to let the thoughts or images go, simple take a deep breath in and as you exhale image the thoughts blowing out with the breath. Clearing the slate, clearing the mind.
In your own time, at your own pace, gentle draw your attention back to the body and the breath.
Observe how you are feeling at this time, at this moment.
When you are ready, slowly open your eyes and take in your surroundings.