First, touch the pads of the index fingers to the tips of the thumbs of the same hand and extend the other fingers straight out.
Next, bring the hands together in front of the chest, slightly away from the body with the pads of the middle, ring and little fingers touching the same fingers of the opposite hand.
Now allow the thumbs to touch along their length, and the tips of the index fingers touch each other, forming a line parallel to earth.
Roll the shoulders up, back and down with your elbows held slightly away from the body and allow your spine to align naturally.
Take a moment to breathe in deeply and exhale deeply and as you hold citta mudra just tune into all the feelings and sensations that are awakened by this hand gesture.
Notice how the breath is gently directed into your upper chest, neck and head. Witness a sense of expansiveness being instilled.
As you allow this expansiveness to permeate your being, allow it to be focused at your third eye, your center of wisdom.
Can you, with each breath. tune into your natural ability to see all that occurs in your mind and body with objectivity and clarity?
Let’s take the next few moments to enhance the power of witnessing. Take several breaths to envision a movie screen in the front of your forehead on which thoughts, feelings, images and even memories can arise and be played.
Start with the visualization and play on your screen a time and a place where you were very happy. Take time to notice all the little details of this happy scene but remain the witness of everything you see.
Emotions may arise alongside these images, as you take several more breaths. You may experience these feelings but without identifying with them so closely.
As we develop the ability to witness without identifying, notice how objectivity and clarity naturally arise.
Let that movie dissolve…
Now allow images to arise on your screen to a time or place that was challenging. Take several breaths to choose a challenging event that you feel comfortable exploring. As these images that surround the challenging time arise on your movie screen, allow for all the emotions and feelings to arise but yet again, naturally without identifying with them so completely.
Can you deepen your ability to be present with these feelings and images without trying to push them aside or downward and just sense how any heaviness from this experience begins to dissolve away.
As these images fade from your movie experience lightness, experience ease, experience objectivity, experience clarity.
Can you now project both your happy movie and your challenging movies onto the same screen? As you hold both scenes, recognize that you are neither the images on the screen, nor their accompanying feelings but the conscious presence that witnesses all that arises within your mind and body.
Take several more deep breaths and rest in witness consciousness, experience that inner silence, experience the clarity, experience the wisdom that naturally unfolds like the lotus flower as you deepen your power of witnessing.
I invite you to repeat the following phrase 3 times either aloud or in your mind’s eye
I am the conscious presence that witnesses all that arises in the mind and body.
I am the conscious presence that witnesses all that arises in the mind and body.
I am the conscious presence that witnesses all that arises in the mind and body.
When you are ready, butterfly open your eyes, returning to the present slowly and gently grounded and fully present in your wisdom body.
How do you feel, my friend? Just take a moment to rest within your inner witness. Witnessing consciousness. I still remember the first time I did this type of meditation. Awakening the inner witness. It’s truly powerful stuff isn't it?
This meditation really helps balance the 6th chakra, our third eye. I hope it helped bring you some clarity and wisdom. On a scale of 1 to 10 calming to energizing, I would give this meditation about a 7. I did feel the energizing effects cultivated by the meditation. I hope it helped you create some space between thoughts and awaken the inner witness.
Before we go, I have another little exercise that I would love for you to try. It is the practice of mirror gazing. Take a look in the mirror, deep into your eyes until you get a glimpse of the “self” behind the “self.” As you do it, feel the transformative fire in every cell of your body. Embrace all the dimensions of your being. Annamaya kosha/physical body, pranamaya kosha/energy body, manomaya kosha/ emotional body, Vijnanamaya kosha/wisdom body.
Witnessing. It’s powerful energy work. It helps us to surrender and let go. This isn't always easy terrain but celebrate, you are on the path. Soon you will be able to see beauty everywhere. Life is happening for you!
It is my heart's deepest desire for you to experience the oneness and unity that arises through meditations work. I really love using hand mudras to guide the breath. I hope you enjoyed experiencing a deepening connection to the more subtle layers of your being. When we can welcome the coming and going of our thoughts and emotions they lose their heavy dense quality and allow us to feel more joy and radiance that arises from deep within the center of our hearts.
I want everyone to boost self love, compassion, extend understanding and even maybe there is even a little bit of forgiveness towards self. I believe that we're shards of glass broken from the same vessel. It is in looking at our own pieces of shattered glass that we seek to unify these pieces and recognize that same light in others.
I am here to support you, you know where to find me, GirlfriendsGuru.com. but regardless of the actions you choose to take, the essential element will be the internal gesture of choosing to remain in love, It’s all that is needed. - Until next time - Love and Light - Namaste!!
