This 10-minute script is designed for a daily practice. It moves from physical relaxation into the subtle observation of the mind's habits, finally resting in the stillness of awareness.
Settling and the Core Instruction.
Begin by finding a comfortable seat. Let your spine be tall but not rigid, like a stalk of bamboo—strong but flexible. Rest your hands lightly in your lap.
Close your eyes or let your gaze rest softly on a single spot.
Take a deep breath in, filling the chest and belly... and as you exhale, feel a wave of relaxation travel from the top of your head down to your toes.
Establish the foundation for this practice: Relax constantly, and be aware.
If you notice tension in the shoulders, relax. If you notice a wandering thought, simply be aware. There is nothing to achieve here, only a state of being to recognize.
Exploring Desire (Lobha).
Now, turn your attention to the quality of your mind. Notice the "pull" of desire, or lobha.
In meditation, desire isn't just about big cravings; it’s the subtle leaning forward. It’s the mind looking for a more interesting thought, a better sensation, or even waiting for the next instruction.
Feel that "leaning" energy. Is there a part of you trying to get somewhere?
Notice if there is a subtle grasping for peace or a "good" session.
See this desire as a physical sensation—perhaps a slight tightness in the eyes or a buzzing in the mind.
Don't judge the desire. Just see it. Mentally whisper, "Pulling... pulling." As soon as you recognize the pull, relax the effort and just be aware.
Exploring Aversion (Dosa)
Now, shift your focus to the "push" of the mind—aversion, or dosa.
This is the mind’s "no." It shows up as irritation with a background noise, frustration with a wandering mind, or a desire for a physical ache to go away.
Scan your experience for any resistance. Where are you saying "I don't want this"?
Notice how aversion feels like a contraction—a tightening in the chest or a closing off.
Observe the aversion without trying to fix the thing you dislike.
Mentally whisper, "Pushing... pushing." As soon as you recognize the push, relax the resistance and just be aware. Let the discomfort or the noise be exactly as it is.
Releasing into Awareness.
Imagine the mind as a vast, open ocean. Lobha (Desire) is a wave pulling inward toward the shore. Dosa (Aversion) is a wave pushing back out to sea.
Now, let the waves settle.
Stop the pulling. Stop the pushing. You are not the waves; you are the water itself—deep, still, and inherently quiet.
When you stop wanting things to be different and stop trying to hold onto the "good," what remains?
What remains is Awareness. It is a natural clarity that doesn't require effort. It is already here, under the noise. You don't have to create it; you only have to stop interfering with it.
Relax constantly, and be aware. Rest in this open space where everything is allowed to come and go.
Integration.
For the final minute, let go of even the "labels" of the practice.
Just sit.
If desire returns, let it. If aversion returns, let it. You are the silent witness to it all. Notice that awareness is not affected by what it perceives, just as a mirror is not changed by the images it reflects.
Feel the breath moving naturally in the body. Feel the weight of your body on the chair or cushion.
As you prepare to end this session, make a gentle resolve to carry this "middle path" into your day. When you feel the pull of wanting or the push of irritation in your life, remember: Relax, and be aware.
Gently open your eyes and take a moment to look around before moving.
