Observer Observing
Self Reflective Meditation Activating the Observer for Unified Wholeness and Source within … observing
In addition to doing the Crosslaterals for unified Brain balancing and the Vagus Nerve stimulation for trauma balancing (see the PEP section for free Manual!) this particular meditation is a fantastic little DIY help for becoming fully awakened Unified Wholeness, Source in form, here and now.
Why? For Unified Wholeness Realization and Transcending the ‘limited self’ … to benefit the many!
How? Ideally please dictate and listen to your own voice only, your unique Source Self/Soul Self expression coming through … takes about 11 minutes only! But here is my version, in my voice, just in case …
You can also practice this with open eyes during everyday activities, moment by moment with full Source Presence in the Present Moment! Let’s go:
Sit in a comfortable posture, at ease, spine straight
3 big breaths
Adjust posture … straight back
Pull shoulders back, lower chin slightly, eye lids are relaxed, letting go of all tension
Complete relaxation
Bring mind to present
Connect with body … from the crown of the head … down
Notice sensations … temperature … fluidity … observe without any reaction ... notice any sensations arise … develop … and dissolve …
Allow breathing to self regulate … slowly … at ease … effortless …perfect rhythm
Simultaneously notice entire body … bodily sensations … pleasant .. unpleasant … just notice labels … without reacting … observe the sensations … neutrality …
Notice any thoughts … simply observe … from a state of equilibrium, neutrality and detachment
I AM the observer … observing … receiving the thoughts as assumptions of my observing … just observing the thoughts arising … developing … dissolving … without any identification …
Notice any mental images … images … ideas … events … they are like thoughts… memories … in the space of the mind … saying for a while … and then fading away … just observing … in neutrality and detachment
Observe emotions … how they change in your body … observe … letting them just flow … observing in neutrality and detachment
Simultaneously observe the emotions … images … thoughts … mind … the body and the breath … as a Unified Whole … incorporating all elements … observation of the entirety of One Self in the present moment
Observe the result of the union of all elements … sense of Selfhood … of Self … (of Oneness) …
Observe the experience … becoming aware the observer observing itself … observing the present … this Entirety Witness … its not just about what you are observing … but the very act of observation!
Notice how this Witness Consciousness remains constant without changing … whereas everything else, thoughts … sensations … emotions … come and go
This Witness is always present, always aware … like a clear mirror … reflecting all experiences … without being affected by them
Rest in this awareness of the Eternal Awareness itself … allowing it to be the backdrop for all your experiences
PAUSE
Gently open your eyes and maintain your meditative state
Expand your Awareness to include both your internal experience and the external world, simultaneously
Notice the sounds around you … any movements in your environment … and simultaneously maintain your Awareness of your internal landscape … thoughts, emotions and bodily sensations
Allow your attention to encompass both ‘grounds’ equally … internal and external equally embraced … internal and external equally influencing each other … with you as the neutral, fully present Witness
Carry on observing …bring your attention to the very act of observation itself … notice how observation happens effortlessly, continuously, spontaneously …there is no effort … no control … simply being aware of being Aware …
Notice how this Awareness is always present … focusing on thoughts … emotions … bodily sensations … external objects … this Awareness is the constant backdrop to all experiences
Allow yourself to rest in this Pure Eternal Awareness …
From this place of Pure Clear Open Awareness simply allow all experiences to arise … develop … manifest … and dissolve naturally without interference
Simply rest in the present moment … calmly … just rest …
Maintaining this restful state in the present … letting anything arise in the present … any sensations … thoughts … emotions … aspects … keeping the mind relaxed and detached … neutral
And now … open your eyes …
May you inJOY this truly transformational and speedy little meditation, ideally done both in the morning and in the evening to start with. It really is such a joy and pleasure to do!
with Heart-full Love and Blessings,
Tuula
This meditation is adjusted from the original source credit: Dr. Jacobo Grinberg: Thank you Jacobo!