I awoke early today, and it felt right to get up and come downstairs at around 5:50am. I made a coffee and sat reading for 25 minutes, before moving to the office to begin the meditation.
I did my internal preparations quickly this morning and moved into sitting with full body awareness. After sitting like this for a few minutes, sometimes interrupted by a thought, I moved onto a body scan. As I sat in both of these types of body awareness I was repeating in my head “I am the witness” or “I am the one who knows”. Even during the body scan, as I rested awareness on each part of the body I repeated this in the background in my mind.
I let the body scan progress slowly and after it finished, I carried in with the full body awareness repeating these words for a couple more minutes.
I moved onto counting the breaths. At this point, I was feeling very still and relaxed. It helps that it is very quiet here. (At least in the morning!) As I counted, I didn’t note the “in” and “out” phases, just incremented the count to ten. The count was not very strict, a couple of times I got to 11, and realised I needed to start again.
I sometimes also noted, “I am the witness” or “I am the one who knows” after the count on the out-breath. I carried on in this way for 15-20 minutes until the bell rang. Overall a pleasant and mildly energizing session.
|Meditiation Type||Awareness of Breath|
|Meditiation Position||Seated Floor Cushion|
|Meditiation Stages||Stage-3 Stage-3+|