Nondual Guided Meditation by Michael Taft
Streamed dwell on Jan 19, 2022
Start by settling into your meditation posture. As ordinary, you possibly can stand, you possibly can lay down, you possibly can stroll, however our typical posture goes to be seated. And should you’re on a meditation cushion be certain it’s agency and excessive sufficient in order that your hips are effectively above your knees in order that it offers that good slight ahead tilt to your pelvis. So your complete decrease again is curved in such a manner that your backbone lifts up. The highest of your head is sort of like being type of like, suspended from the sky. Your chin is barely tucked so your backbone is sweet and upright and your remainder of your complete being is simply relaxed.
And earlier than we do something too difficult, I simply need you to verify in with your self. Simply permit consciousness to note form of the general situation of your being, like how does it really feel to be you proper now. What’s occurring? And simply tune in and permit no matter is occurring to only be taking place. Don’t attempt to change or management it or decide it, or make your self mistaken, or let it’s a part of the story of you in no matter manner. Simply tune in to no matter’s there and simply discover the ideas, the feelings, the state of your physique, the state of your thoughts, the state of the room round you or no matter. Simply tune in and take a pleasant deep breath and simply let no matter’s there be no matter’s there. Proper. We’re simply tuning in for the second. Checking it out. Completely non-judgmental, completely not feeling dangerous about no matter’s there. Not even attempting to alter it, not even attempting to disclaim it or push it away. Let regardless of the situation of your being is, be the situation of your being proper now. It’s completely positive. Okay, good.
Now, set your intention for the meditation, no matter that could be. Good. After which, let’s construct some useful resource collectively. And tonight we’re going to try this just by what we’ve been doing lately. We’ve been doing gratitude follow. So, I need you to only carry up belongings you’re grateful for. Actually take into consideration them. See them in your thoughts’s eye. After which really feel the gratitude that’s arising even when it’s very refined. Even when it’s very slight, however actually discover that feeling of gratitude. Doesn’t must be massive. This isn’t about massive. It’s about real. Stuff you genuinely, authentically really feel grateful for. And we’re simply going to do that for a couple of minutes, simply noticing our gratitude. Feeling our gratitude. And don’t veer from that. Preserve coming again to the gratitude many times. And spot the way it begins to type of soften your coronary heart and soften your armor and soften your being in a really, very nice manner. So, let’s do some gratitude follow collectively now.
Okay, good. So, simply really feel that gratitude, really feel the open-heartedness, and really feel the shortage of defensiveness. And now let’s transfer into the primary a part of the meditation. Starting with our unification follow, our collectedness follow, our integration follow, our settling, restful follow of shamatha with an object. And so what I’d such as you to do is just permit your self to relaxation as huge spacious consciousness. Keep in mind I say permit. I’m not saying attempt to make your consideration or your consciousness as massive as doable. Truly, consciousness is of course quick. It’s naturally every part you’re conscious of. And what we do, is we solely type of give attention to the eye half that’s slender, however simply all I’m saying is simply chill out that. And spot that consciousness is sort of a sphere that simply goes in all instructions. And it’s all the time like that. We don’t do something to make it that manner. So simply relaxation as this huge spacious consciousness.
After which discover the breath rising and falling, the breath rising and falling. And I need you to notably discover the top of the in breath, the final second of that in breath after which the top of the out breath, the final second of the out breath. Actually take note of these moments additional, proper. After which stick with the breath all of the moments in between. And if it helps you need to use a label like inhaling, respiration out, inhaling and respiration out. And the place the top is the top of the in breath, on the finish of the out breath. You are able to do a pair other ways. However I need you to stick with this in a really open method. You’re not specializing in the breath, you’re merely permitting these physique sensations of respiration to come up on this open consciousness.
For those who get misplaced in thought, simply come again. Simply consciousness can concentrate on ideas and conscious of respiration on the identical time. Simply permit that respiration to grow to be outstanding, the primary factor in consciousness.
It’s actually very simple to permit the thoughts, permit consciousness to easily be with the breath. We’re not straining, we’re not struggling, we’re simply permitting, simply permitting the breath to be clear in consciousness.
Okay, good. Now we’re going to tonight swap immediately into doing Vipashyana, however we’re going to type of parallel what we had been doing with the breath. I need you to do Vipashyana on ideas. So that you’re listening to the verbal ideas in your head or observing the visible ideas in your head. And also you’re noticing after they vanish. Identical to we discover the top of the out breath and the top of the in breath. Discover the top of every thought whether or not it’s visible or verbal. Discover that come to an finish, come to an finish, come to an finish. You’re not pushing them to cease. Consciousness is just conscious of the ideas, but it surely’s notably conscious of the top of every little bit of thought. If you wish to you need to use the Shinzen model label there of “gone” however after all don’t label that label. However even with out labels simply discover the top of any little bit of thought.
If there’s no ideas for some time that’s positive. Simply relaxation as huge spacious consciousness. After which if extra ideas come up these are simply ideas arising in huge spacious consciousness. And consciousness is conscious of them arising and notably conscious of them passing.
For those who discover that focus obtained caught in a thought, simply let go. Come again to only permitting ideas to come up in consciousness. And consciousness notices them coming and going with out interfering with them or getting caught up in them in any manner in any respect. You’re not following the ideas. You’re simply noticing them and after they’re gone, they’re gone.
Good. Now I need you to obviously discover the vacancy of the ideas, which is that you understand right here’s the huge spacious consciousness conscious of considering. However the ideas are similar to desires that cross by way of consciousness. Or they’re similar to pictures on a film display screen or sounds in a recording. They’re in nebulous, wispy, dreamlike. Okay. You may’t get caught in them, as a result of they’re simply an excessive amount of like gossamer, an excessive amount of like rainbows or digital. They only disappear. They’re empty.
It’s unimaginable to become involved with any thought or comply with any thought, as a result of they’re similar to vapor, mist, fog, that’s there for a short while after which vanishes.
Good. Now what I’d such as you to do is let go of the Vipashyana and simply come again to being the huge spacious consciousness during which the ideas are arising. However now we’re not listening to the ideas in any respect. We’re not listening to the breath in any respect. We’re permitting the huge spacious consciousness to easily concentrate on itself, okay. For those who surprise how to pay attention to the attention you simply take a look at the factor that’s wanting. It’s that straightforward. Simply let the huge spacious consciousness concentrate on its personal consciousness. Okay. That’s it and drop every part else. If a thought comes up and also you begin to seize onto it, simply let go. If the breath sensation comes up and also you begin to seize onto it simply let go. We’re not pushing them away or something, however we’re merely simply resting as huge spacious consciousness uninvolved with something. Let’s try this collectively now.
There’s nothing to alter. There’s nothing to repair. There’s nothing to regulate. There’s nothing to control. There’s nothing to make higher. There’s nothing mistaken in any respect. There’s nothing in any respect to do. Simply relaxation as the attention that’s all the time there, uninvolved with something, merely conscious of its personal consciousness with none effort. Zero effort. Relaxation like that.
Okay good. Now with just a little effort I need you to only fill the universe with the sense of gratitude. Really feel the gratitude that you simply felt in the beginning of this meditation and simply permit it to form of like naturally beam out from you in all instructions. Permit that pleasure that comes as much as simply radiate out in all instructions in every single place to all beings. Permit a way of openness and caring and kindness to radiate out in all instructions to all beings in every single place in all universes. And permit that sense of simply stillness and the sense of spaciousness and the sense of there being greater than sufficient time to only fill all beings in every single place in order that they really feel blissful and joyous and so they really feel wholesome and powerful and so they really feel protected and supported and so they really feel a way of kindness and love and caring and belonging now.
All proper, superb. That’s our brief, however candy guided meditation for this night.
Be part of Michael’s mailing record and get notified of latest choices and programs.
Donate to assist create extra of those movies and extra.
