WITNESS CONSCIOUSNESS CENTERING MEDITATION

Try these two centering techniques (Dharana). It’s good to practice them more than once. Record your experiences in a journal or on your computer somewhere, so that you can remember and reflect on the experiences you had.

Witness Consciousness Technique – Take a moment now to just close your eyes.
• Take three deep breaths, breathing as deeply as you can, and then exhaling as far as you can go.
• Breath slowly and steadily, drawing the breath in and out in such a way that you are able to observe the pause after you inhale, just before you exhale, and then the pause after you exhale, just before you inhale again. We call this the space between the breaths. Focus your mind there.
• Now, just observe the thoughts floating through your Consciousness, passively, without any reaction, judgment or response. Just observe like watching clouds pass by in the sky.
• As you witness objects (people, places and things) moving through your Consciousness in this way, avoid naming the object. Avoid referring to the object in your mind by the label of its name. Don’t name it.
• Now, immediately remove the object from your mind and allow the feeling that is left to become a sensation.
• Follow that sensation back inside to its source.
• Practice this for 2-3 minutes, over and over again. Record your experience of the practice of this Witness Consciousness technique in a journal.
• Repeat the practice of this technique for a while to determine the source of your thoughts, along with whether or not you are delivered to the experience of the Witness to your mind. Where did the object come from? To where did the object go?
• Then see what happens next. Practice makes perfect.

Dharana 1.
Close your eyes and take three deep breaths, breathing in as deeply as you can and exhaling as far as you can go. After doing so, breath normally and, with your eyes still closed, maintain the awareness of your breath.

RECALL AN IMPORTANT DESIRE INTO YOUR MIND RIGHT NOW. AND, AS IT EXPANDS IN YOUR MIND, PUT AN END TO IT IMMEDIATELY. AS IT DISSOLVES, FOLLOW IT BACK TO ITS SOURCE. PRACTICE THIS OVER AND OVER AGAIN FOR A SHORT WHILE. RECORD YOUR EXPERIENCE IN A JOURNAL.

Dharana 2.
Close your eyes and take three deep breaths, breathing in as deeply as you can and exhaling as far as you can go. After doing so, breath normally and, with your eyes still closed, maintain the awareness of your breath.

RECALL AN IMPORTANT DESIRE INTO YOUR MIND. CONTEMPLATE THAT DESIRE AND WHY IT IS SO IMPORTANT TO YOU. NOW RECOGNIZE THAT DESIRE CONSCIOUSNESS OR ENERGY ALONG. AS YOU REFLECT ON THIS DESIRE, CONTINUE TO SEE IT ONLY AS THAT AND NOT AN OBJECT OF YOUR CRAVING. PRACTICE THIS OVER AND OVER AGAIN FOR A SHORT WHILE. RECORD YOUR EXPERIENCE IN A JOURNAL.

Dharana 3.
Close your eyes and take three deep breaths, breathing in as deeply as you can and exhaling as far as you can go. After doing so, breath normally and, with your eyes still closed, maintain the awareness of your breath.

RECALL A PLEASANT OR PLEASING EXPERIENCE OF AN EMOTION INTO YOUR MIND. THIS CAN BE AN EMOTION OF ELATION, HAPPINESS OR EXCITEMENT. FIX YOUR MIND ON THAT EMOTION NOW, ALONG WITH ANY PERSON, PLACE OR THING ASSOCIATED WITH IT. NOW REMOVE THE PEOPLE, PLACES OR THINGS THAT YOU ASSOCIATE WITH THIS EMOTION FROM YOUR MIND AND SIMPLY FOCUS ON THE PURE EMOTION OR NOTION, WITHOUT THE PERSON, PLACE OR THING BEING IN YOUR MIND. ALLOW THIS EMOTION TO FADE INTO A SENSATION AND FOLLOW IT BACK INSIDE TO ITS SOURCE. PRACTICE THIS OVER AND OVER AGAIN FOR A SHORT WHILE. RECORD YOUR EXPERIENCE IN A JOURNAL.

TAKE ANOTHER DEEP BREATH AND EXHALE SLOWLY.

NOW RECALL AN UNPLEASANT, HURTFUL OR TRAUMATIC EXPERIENCE OF AN EMOTION INTO YOUR MIND. THIS CAN BE AN EMOTION OF ANGER, SADNESS, ARROGANCE, ETC. FIX YOUR MIND ON THAT EMOTION NOW, ALONG WITH ANY PERSON, PLACE OR THING ASSOCIATED WITH IT. NOW REMOVE THE PEOPLE, PLACES OR THINGS THAT YOU ASSOCIATE WITH THIS EMOTION FROM YOUR MIND AND SIMPLY FOCUS ON THE PURE EMOTION OR NOTION, WITHOUT THE PERSON, PLACE OR THING BEING IN YOUR MIND. ALLOW THIS EMOTION TO FADE INTO A SENSATION AND FOLLOW IT BACK INSIDE TO ITS SOURCE. PRACTICE THIS OVER AND OVER AGAIN FOR A SHORT WHILE. RECORD YOUR EXPERIENCE IN A JOURNAL.