Watching Thoughts and Emotions
A Guided Meditation by Godwin Samararatne
Godwin Samararatne was one of the best known lay meditation teachers in
Sri Lanka in recent times, based at his meditation Centre at Nilambe in
the central hill country near Kandy. After his death in March 2000
letters and tributes poured in as many people around the world attested
to the impact that Godwin and his teaching had made on their
You can sit in a comfortable
position, because the posture is not really important. What is important
is to have your spine erect but relaxed. And you may have your eyes
open or closed.
Now just allow the mind to do whatever it likes.
If thoughts are arising, let thoughts arise - thoughts about the past, thoughts about the future…
is no need to repress thoughts, no need to control thoughts. See how
far you can be aware of each thought that arises. You need to have
Just know how you relate to each
thought that arises. Are you judging them? Are you getting involved with
them? Or can you allow them to just arise and pass away?
enough space in your mind for every thought to arise. See how far you
relate to each thought that arises. Learning to make friends with your
Make your own discoveries. Are the thoughts mostly about
the past? Are they mostly about the future? Are the thoughts racing one
after another? Are they slowing down? Is there space between two
thoughts? Do you get involved in some thoughts? Do you judge your
thoughts? Make your own discoveries about the different aspects, about
the different dimensions, about the structure of your thoughts.
Have moment-to-moment awareness of the way you are relating to each thought that arises.
can you do the same in relation to emotions? Can you allow emotions to
arise? Especially the emotions that you don't like, that you resist,
deny, repress and control?
Emotions like sadness, fear, anxiety,
guilt. Can you just allow such emotions to arise if they need to arise?
Can you make friends with them? Can you make enough space for them? Can
you just allow them to come? Letting them be without repressing them,
without controlling them, without resisting them?
emotions: Learning to see them as they are, not as they should be or
ought to be. Learning just to allow them to be. Just letting them be.
Can you make friends with the emotions that you don't like, that you resist, that you control? Can you create space for them?
you do the same in relation to sensations in your body? Tensions,
pressure, unpleasant sensations. Can you allow any sensation to arise in
your body and just let it be? Just allowing it to be?
emotions, sensations, sounds. Learning to see them as they are. Learning
to have a mirror-like mind, just reflecting things as they are. Not
resisting anything, not grasping anything. Not liking anything, not
disliking anything. Not accepting anything, not rejecting anything. Just
being, just allowing. Surrendering to what is.
Be alert and awake from moment to moment.
Thank you. You may open your eyes now.