Episode 4: Mindfulness | Sight

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Thank you for meditating with me today!

Meditation Script:

Seated or lying down, comfortable and alert, eyes open, what

can you see directly in front of you? Is it a screen or a wall or a window or a

door. What color or colors do you see? Are the colors bright or neutral tones?

Notice the quality of the light. Is the light bright or dim or is it dark? Notice

the shapes, maybe one object contains varied shapes or many of the same shape. As

you continue gazing forward, do you notice motion or stillness? What can you

see in your periphery?

Turn your head to the left. What do you see? What color or

colors? What shapes? What objects? Motion or stillness?

Turn your head to the right. What do you see? What color or colors? What

shapes? What objects? Motion or stillness?

Dropping chin to chest, gaze down. What do you see? Color,

shape, motion, stillness.

Look up, observe shift in perspective, and notice here color, shape, motion,

stillness.

Bringing your head back to neutral, look forward, observing once more what is

in front of you. Has anything shifted—the objects, colors, light, shape? Do you

notice any shift in thought or emotion or physical sensation? Breathe in

through the nose and out through the nose. Close your eyes, notice once more that

shift in perspective, perhaps a shift in your physical balance. Observe the

light or dark behind the eyes, the colors, shapes, motion or stillness. Gently

blinking the eyes open again, relax the shoulders, relax the face, and look

forward to your day.