A Meditation to Bear Witness favorite_border

Yoga Girl Daily - April 29th 2020

Author: Rachel Brathen

Topics: Meditation, Wellbeing Wednesday

Links: Apple Podcasts / Spotify

About the Episode

At any time of the day, you have the ability to place your hands on your heart, to close your eyes, and to find your way to the present moment.

The purpose of our meditation practice is to simply allow ourselves to be - to be objective observers of our thoughts, emotions and sensations.

Today’s practice will help you bear witness to what is unfolding in the here and now - a place where there are no judgments and no labels.

Tune in to feel it all, and know that this too shall pass.


[00:36] Welcome to Yoga Girl Daily and happy Wednesday, everyone! It is hump day today. It is our Wellbeing Wednesday so it's time for us to ground ourselves for a moment, come back to the breath and practice just a few minutes of meditation right now. So if you are tuning into these episodes a lot, probably you're getting more familiar with this practice of not needing to prepare yourself too much to meditate, knowing that at any moment of any day you have the ability to close your eyes, place your hands to your heart, take a deep breath, and really anchor into the body. So that simple practice of just finding your way to the present moment - that's why we practice meditation in a more structured way so that when we're having a tough day or we find ourselves in a challenging moment or just in little bite sized moments throughout the day, we can come back here, now again and again and again and live more mindful, more present lives.

[01:40] So without thinking too much about it right now, just go ahead and close your eyes. Yeah, wherever you are, wherever you're at in life, whatever your life situation looks like right now, bring your awareness here, now. And a beautiful way to get there is of course through the body, this beautiful, beautiful, strong, resilient body that you've been gifted in this lifetime. Take a moment to check in. What does it feel like to reside in this body right now, physically, energetically, emotionally? If you let yourself really arrive deep within yourself, what does it feel like to be here? And today can you practice witnessing whatever is unfolding in this moment, and I love this, just this word, witnessing… that you become the silent watcher of what happens inside of you. So you can witness any emotion that's present right now. Really witness and experience the feeling that's there.

[02:55] Whether it's something that the mind would label a positive or something that the mind would label a negative. When we're in that state of just watching, of listening, of witnessing, we don't attach any label at all, so we don't have to look at ourselves or our emotional state as anything good or bad. It simply is. It simply is what it is. So, witness this emotion that is unfolding in this moment. Also witnessing your thoughts as they come and go. Becoming the silent watcher behind the thinking mind, behind the thinker, where we can be conscious enough to actually listen to what the mind is telling us. Being able disidentify a bit with the ego and with that narrative that's running 24/7 in the back of our heads, that not every single thing our mind tells us is true and real. But by witnessing the thoughts, by witnessing the thinking mind, we give ourselves a little bit of space. We can be objective, and we can treat each thought almost as a guest. Just welcoming it, acknowledge it. Again, without judging a thought as good or bad, a thought is simply a thought. It will pass and another will come.

[04:32] So giving yourself the space right now to just witness this moment as it's unfolding. Life happens here in this now. This is your life. So, allow yourself to fully be here and whatever emotions come your way, let them be. Whatever thoughts pass by, don't hold on, but let them go. And give yourself just a few moments right now of absolute perfect silence. Let's take a deep full breath in through the nose. Open the mouth and let it out. Gently blink your eyes open. Thank you so much for joining me for this short practice. I hope you feel like you have this ability to return to this practice again and again and again, so all throughout the day as you need it. Everything you need is available right here. Thank you so much for tuning in today. Yoga Girl Daily will be back with some gratitude tomorrow.

[End of Episode]