Subject-Object Meditation

Script

Meditate on your own or with a group

Begin by taking a moment to breathe at your natural pace.
Feel a sense of calm with each breath. Take your time.
With your eyes open, observe with curiosity what is around you.
Welcome any thoughts, feelings, or sensations that arise, and continue to look out with curiosity.
Now, choose one object in your line of sight and try not to break contact with it.
With your gaze at this object, extend unconditional positive regard.
Stay here for a moment, simply observing with unconditional positive regard.
Now, close your eyes. Though you can’t see the object, notice that you are still aware of its presence.
Awareness is here. Without clinging to thoughts, feelings, or sensations, rest in the peace of awareness.