Centred To Be The Watcher

Centred to Be the Watcher

Welcome to Centred to Be the Watcher Meditation. This meditation has four stages and lasts for sixty minutes. Keep your eyes open during the first stage. Keep them closed during the second, third and fourth stages.

Practise in a quiet and comfortable place where you will not be disturbed. Lie on a clean, level surface and support your body where necessary. During the third stage, apply only gentle pressure to the forehead, never press the eyes or their sockets. Stop if you experience pain, dizziness or physical distress.

First stage - 10 Minutes: When you hear the bell, watch the video presentation. It provides a simple visual reminder of the internal human body. Do not try to study or memorise every anatomical detail. Look attentively at the body’s inner structure so that its general image remains with you during the guided stage that follows.
Second stage - 35 Minutes: When you hear the bell, gently lie down with your legs and arms comfortably spread apart, and close your eyes. Follow the spoken guidance as your attention moves gradually through the different parts of your body. The body remains still; only your attention is travelling inward. Do not imagine that you are physically entering the body or search for an anatomical centre of the mind. Simply follow the instructions, remain aware of each area and allow your attention to move towards the inward centre from which you are watching.
Third stage - 5 Minutes: When you hear the bell, keep your eyes closed. Gently place your thumb on the centre of your forehead, slightly above the space between your eyebrows. Apply only light and comfortable pressure. Do not press hard. Remain attentive to the point of contact and observe what is happening within you.
Fourth stage - 10 Minutes: When you hear the bell, remove your thumb and allow your arms and legs to rest comfortably upon the floor. Continue keeping your eyes closed. Allow your breathing to remain normal. Do not control or change it. Simply watch your breath as it enters and leaves the body. Remain still and allow yourself to be the watcher of what is happening within you. The meditation ends when you hear two bells. Enjoy the meditation.

Centred to Be the Watcher

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