Day 25: meditation on the witness – 28 Day Yoga Challenge

I just recorded this seven minute audio meditation which is my version of meditating on the witness or consciousness. I think this turned out great. Let me know if you like it.

For those of you who would like to record your own voice with my words. I’ll copy my words below. If you are a yoga teacher and use this meditation in class, consider sharing my website with those who might benefit from it.

If you have any problems with the audio or video presentations that I post, please let me know. I’m still learning the technologies. 🙂

I wish you a happy and peaceful day!



Meditation on the Witness

(eyes closed, lying down or sitting comfortably)

Imagine that you are above your body looking down on yourself. As you do this, notice that you become the witness.

Sense your body. Can you feel the energy in your hands? Can you feel the energy in your feet? Can you feel a subtle energy coursing through the body? Feel what is agreeable in the body. Now feel what is disagreeable.

Now notice your thoughts for the next several breaths. Become aware of the thinker in you. Just notice without bringing judgment to the thoughts in your mind.

Now reflect on your emotional state. Are you happy or sad? Are you content, frustrated, edgy or relaxed.  Take a few moments just to notice.

Consider that you are the witness. This witness could also be called consciousness.

Because you can witness the sensations in your body, you are not your body. If you were just your body, you wouldn’t be able to distinguish between feeling and noticing your feelings. But you can notice your feelings.

If you were your thoughts, you wouldn’t be able to recognize your thoughts, you would just be your thoughts. You are not your thoughts. You can dissolve a thought and replace it with something else.

You are not your feelings. Feeling and emotions come and go. Notice how temporary your feelings and emotions can be.

Consider this: You have much greater possibilities when you release your identification to sensations, feelings and thoughts.

Release your identification to your sensations, feelings and thoughts.

2 thoughts on “Day 25: meditation on the witness – 28 Day Yoga Challenge

  1. This is very engaging, Suzanne… in a meditative sense. I’ve tried it for myself, and will use it in class one day. Thank you for sharing. Namaste! =)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s