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Now before our episode begins, here's a quick word from our sponsors.

Hey there, and welcome back to wake me up.

I'm Tyler, your host as always.

This week we're talking about being the observer of the mind and how that can

offer a sense of freedom from emotional turmoil, self-criticism, and any kind of suffering.

Today in this meditation, we're going to do a classic meditation technique that will

help you practice this idea of observing the mind as something separate from you.

And let's not waste any time. Let's go ahead and dive right in. So find a comfortable position that you like to meditate

in. As you probably know, I recommend that you meditate sitting up, but that's only because I don't want you to fall asleep.

We all have different spaces and different preferences, so do what feels best for you. And once you've found that position, allow yourself to settle

in. Let go of any tension that you're holding on to

And put aside any to-do's or anything else that you have on your mind

You've chosen to be here and do this meditation. Everything else will be waiting for you when you're done. Now take a deep breath in and as you exhale slowly close your eyes. In the first moment or two of meditation, the mind tends to be the most active.

And one trick to help quiet an active mind is to relax the body. The state of the mind follows the state of the body.

So soften your face, relax all of those facial muscles.

Unclench your jaw and let your shoulder.

And let your shoulders drop down. And simply follow that natural rise and fall of your own breath.

Breathing at whatever pace feels natural to you. And I'm And as you continue to sit here, undoubtedly, thoughts will arise. And that's okay that's exactly what we want to happen. When you notice that a thought has come up, acknowledge it for exactly what it is,

just a thought.

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