Guided Nondual Meditation with Michael Taft
Streamed dwell on Apr 14, 2022
Introduction
So let’s begin out by simply stretching up and if you happen to can stand up in your tippy toes and actually, actually attain as much as these ceiling tiles and simply get as a lot of a pleasant nice stretch in your torso as you may—actually really feel that, okay?
Then if you happen to can, protecting your knees fairly straight, come down and contact the ground. Get a extremely, actually nice stretch within the again. If you happen to’ve acquired to bend your knees or if that is uncomfortable, don’t do something bizarre. Make it really feel good.
If it does really feel good although, you recognize, bend one knee and get the stretch at the back of the opposite leg after which bend the opposite knee and get the stretch at the back of the opposite leg—feels nice.
Come again up once more, stretching in direction of the ceiling. Then get your legs just a little additional aside and we’ll do a few of these actual quick, nevertheless, you wish to do them, no matter feels good. Ensure that it feels good, good, and gradual. We’re not attempting to impress anybody or break any data, we simply wish to type of get our physique occurring right here just a little bit.
All proper, there we go, that’s it, that’s the large motion program for tonight; simply to get everybody stretched. And now we’ll start meditating. We’ve acquired some SFDC-ers exhibiting up, hello you guys.
Meditation
Okay, so we’re going to meditate for an hour, so prepare to take a seat nonetheless for an hour and the thought is don’t transfer and once I say don’t transfer, I imply don’t transfer—if you must, don’t transfer. However aside from that we’ll simply sit and do no matter meditation you must do for an hour. But in addition I’ll information one you could comply with if you wish to, or you may ignore utterly. If you happen to’d slightly simply sit in a room and meditate with some of us and do your personal steerage, both manner, is okay.
In order common let’s discuss our posture and it’s straightforward on our cushions, proper? So on the cushions, you wish to sit in order that your decrease again has a pleasant little curve in it, proper? That’s what the cushion does after which that permits your higher physique to only type of naturally, virtually like, raise upwards with none effort. Get in that one good, balanced spot together with your backbone the place it simply retains itself upright. It doesn’t really feel such as you’re doing something. And the very tip-top of your head feels, like, in a manner it’s virtually like, suspended from the ceiling in a really nice method, okay? And as you’re doing this, as you’re moving into your posture, you’re simply letting go of the whole lot. Simply drop the whole lot you’re fearful about, cease fascinated about shit if you happen to can, if you happen to can’t, that’s okay. However I invite you—you have got whole permission to only drop it for the following hour.
After which permit your shoulders to chill out and type of open, proper? And your arms may be simply free both—you recognize most individuals acquired the thought—both in your knees or in your lap like that, okay? So that you’ve acquired this posture that simply feels each very alert, very upright, and but may be very, very steady and really relaxed, okay?
Now let’s simply breathe for a second, simply verify your self respiration, easy respiration. And the query I need you to ask your self proper now’s: what’s it prefer to be me proper now? What’s it prefer to be me proper now? That is only a very basic, open query. The reply may be, “it actually sucks” or, “I’m, you recognize, I’m feeling a lot pleasure” or possibly, “I’m simply type of, you recognize, busy” or, “my leg hurts,” or no matter. However any reply is okay so long as it’s the way you’re doing proper now. So simply verify in with what it’s prefer to be you proper now and regardless of the reply is, for the size of this meditation, let that be utterly high quality. No less than for the size of the meditation, no matter it’s prefer to be proper now’s okay, you’re allowed to be that. And simply really feel like your self letting go of attempting to vary your self, attempting to manage your self, attempting to dominate and boss your self round, attempting to be any individual else, attempting to be one thing completely different, attempting to look completely different, attempting to behave completely different, attempting to be higher, smarter, skinnier. No matter is in your thoughts, simply set that apart and let your self be no matter you might be proper now; precisely the way in which you might be proper now. And see if you happen to can settle into that just a little bit. Simply let that be a spot you get type of ‘homey’ with. And also you may really feel the urge coming again, “oh no, I don’t need it, not that.” Let all of it simply be simply the way in which it’s.
Okay, good, now for our opening metaphor. We’re going to have a metaphor for our meditation which we might, you may simply take into consideration, or do as a visualization, or no matter. Final week we used an alembic, a sacred vessel of transformation, because the picture. This week I need you to meditate just like the sky, okay? So the metaphor for our meditation is—be the sky. And the properties of the sky are that it’s huge, it’s open, it’s easy. The whole lot occurs within the sky however the sky doesn’t do any of it; it’s simply resting because the sky. It accepts the whole lot, rejects nothing and it’s lovely. The sky is so lovely with none effort. So simply both image that sky proper now or be the sky, however both manner simply discover any of these properties in your expertise proper now, regardless of how small, regardless of how partial or very, very quiet they may be. Discover vastness and openness. Discover this whole receptivity, the whole lot is welcome. Sky is uncomplicated, the whole lot can occur, all types of loopy stuff can occur within the sky however the sky itself is totally uncomplicated and the sky is gorgeous.
So discover any of these properties which might be current in expertise proper now. And see if you happen to can soak up that sky or permit your self to be just a little skylike. You’ll be able to’t do it unsuitable and it’s not a contest. Nonetheless skylike you might be is the correct quantity. However simply discover these skylike properties and sit with that now for just a few moments.
And the sky is filled with air, so now simply discover the sky respiration. If you wish to you are able to do some deep respiration with actually lengthy out-breaths, actually gradual, further lengthy out-breaths, if that’s comfy. Or you may simply breathe naturally—common, outdated sky respiration with none change—simply pure respiration, whichever works for you. However permit this consciousness, this skylike consciousness to only concentrate on that respiration. We’re not, you recognize, drilling down into our respiration and we’re not attempting to comply with it proper on the level of your nostril or something like that. We’re simply permitting the motion of the breath to be seen in consciousness. Completely effortlessly, the wave of the inhaling is seen in consciousness, the wave of respiration out is seen in consciousness. And see how apparent that’s. It doesn’t take lots of effort to pay attention to it, it’s proper there. So let this be actually easy, actually easy; simply conscious of the breath transferring out and in.
Consciousness is of course conscious, it’s conscious of respiration. It doesn’t take any particular focus, doesn’t take any particular effort—consciousness welcomes the whole lot. So possibly lots of considering is occurring, that’s high quality. We don’t want to vary that, simply let the sky of consciousness discover the approaching and going of the breath, within the easiest method attainable. If you’d like just a little little bit of an anchor with that, simply be sure you discover the tip of the in-breath and once more the tip of the out-breath. Finish of the in-breath, finish of the out-breath and that’ll simply provide you with just a little bit extra to hold on to if you’d like that. However this isn’t like one-pointed laser beam focus. That is huge, huge open, huge because the sky consciousness, merely noticing the breath arising.
Little by little, I need you to see if there’s something that simply desires to sloth off, simply fall off. You may discover you’re protecting your self actually tense, and that’s okay. But when it desires to, it may well simply fall away, no pressure required.
Or possibly there’s lots of actual planning occurring proper now however possibly, only for the time of meditation, that simply appears like it may well simply drop off. If not, that’s completely high quality. What are you able to simply effortlessly and simply, what burden are you able to simply set down proper now? Set it down, it’s okay, it’ll nonetheless be there if you happen to want it once you stand up. Let it go—it’s gonna be okay.
Persevering with to only let the sky of consciousness discover the respiration, that’s it—very quite simple.
It’s humorous, you don’t actually must fake or think about that you’re just like the sky as a result of that’s the precise nature of your personal consciousness, your personal thoughts. Already, for the reason that very starting, your pure thoughts is huge open, completely awake and conscious and shiny: easy, welcoming, clear, and exquisite. So simply discover that nature of your personal thoughts and simply relaxation as that. It’s not one thing you’re producing, it’s all the time been there. It’s not one thing you must discover, it’s the factor that’s trying. Relaxation as what you naturally all the time already are, in the beginning.
And no matter arises within the sky of the thoughts, simply let it occur however don’t get entangled with it.
If there’s only a bunch of considering occurring, that’s okay. Simply discover what is aware of the considering and relaxation as that. Don’t spend any time attempting to manage the ideas, resist the ideas, change the ideas. It doesn’t matter in the event that they’re good ideas or unhealthy ideas or ugly ideas or lovely ideas or ideas you’re alleged to have or ideas you’re not alleged to have—none of that applies. Ideas are similar to reflections in a mirror; be the mirror which isn’t bothered by any reflection. Merely relaxation as what you already are—bare consciousness itself.
Possibly some feelings are occurring. However what if you happen to simply gave up completely attempting to vary what you’re feeling? Whether or not it’s actually troublesome or feels too large or feels just like the unsuitable emotion or, for no matter cause, you desire a completely different one. What if as a substitute you simply let all of them be simply the way in which they’re, precisely the way in which they’re? Not controlling them, not suppressing them or denying them, had been combating them, or attempting to vary them. However the huge, open sky simply welcomed any emotion that got here into it. It’s completely high quality, the sky isn’t bothered by any explicit winds that transfer by means of it. The whole lot is totally high quality simply the way in which it’s. Discover the factor that is aware of the emotion, this pure thoughts, this naturally spacious, open wakefulness that’s already current with none effort in any respect—relaxation in that, relaxation as that.
Within the desert, there’s arches of sandstone carved by the wind. They make a gorgeous body for the sky and that stone has been holding itself up for 100 million years. Finally, one thing very slight, possibly simply the comb of a bat wing within the evening, touches that rock and it simply all lets go, utterly drops and leaving solely open sky, simply as lovely.
Is the moon bothered when a stone in a pond ripples its reflection?
Dharma Discuss / Q&A
Good. So now let go of that. Be happy to maneuver and stretch, permit your physique to really feel good. The truth is, let’s do our stretching collectively once more. Get your legs again in motion just a little bit however make this be just right for you. As common, don’t do something that’s gonna tweak your again or no matter.
So let’s very slowly, slowly, slowly stretch up. If you wish to you may go up in your toes. I imagine that feels good. Then convey it again down. Then convey it again up, stretching up excessive once more after which leaning a method, nevertheless that feels good. The opposite manner, nevertheless that feels good.
There we go, just a bit little bit of motion. Remind your self and your legs, they get to maneuver to.
Usually this could be a dharma discuss second however I really feel just like the guided meditation tonight was the dharma discuss. I’m simply going to open it as much as experiences. So if you wish to say how that was for you or ask a query, then think about it to be a meditation AMA. AMA about meditation, not likely something, this explicit type of something. Simply increase your hand—sure?
Q: Of all of the meditations you keep in mind, do you have got a favourite?
A: All of them actually. I imply, I’m simply glad I did them. I don’t consider it as, like, explicit this one or that one. However extra just like the—it’s virtually like, you recognize, what’s your favourite track you ever performed? Or, you recognize, essentially the most lovely stroll you ever had, or one thing. They’re all type of nice, proper? So it’s extra just like the observe in that actual sense of observe, proper? The place it’s the doing of it every single day over a complete lifetime, proper? A long time and stuff, that it simply, that’s my favourite half. However, you recognize, I’ve this relationship with the observe. How about you?
Good. Different questions arising for anybody?
Q: Final week the sequence was to have interaction after which let go of ideas, emotion, sense of self and sensations and I’m wondering if there’s something extra to say about that sequence?
A: Yeah, good reminiscence, proper? That was the sequence final week and the factor is that the sequence doesn’t matter except it does, proper? If it really works for you in a selected manner, proper? Then nice, use that sequence. What issues is that every of these issues is, you recognize, seen as empty or dropped or let go of or not engaged with, or no matter. And we might go on, we might discuss, you recognize, the sense of time, the sense of area, the sense of doership, the sense of all types of issues, proper? So something that the thoughts is clinging to or congealing round or encrusting upon, or no matter, we discover the vacancy of that. Despite the fact that it looks as if, you recognize, you’re, there’s one thing to carry on to, there actually isn’t one thing to carry on to. And so the actual sequence is—discover no matter you’re holding on to and let go. Not push it away, not do away with it however simply, you recognize, actually such as you had been holding on to it, simply chill out. If it goes away, high quality. If it stays, high quality. However no want to carry on to it. In order that, you recognize, we discover that primordial, already present groundlessness, proper? The truth that we simply fake there’s stuff to carry on to as a result of that’s ‘fake security’. It appears like, supposedly feels good. Though the extra you discover it the extra, you recognize, attempting to hold on to the wind is actually really type of anxiety-producing, proper? So once we let go it’s a giant aid. So yeah, for every particular person the thoughts is just a little completely different so there’s stuff that’s simpler to let go of or simpler to see the vacancy of and different issues which might be possibly just a little stickier. So the sequence is: strive the simple ones first and it kind of snowballs after which the issues which might be more durable to launch or chill out or simply let be, however not interact with, are gonna get just a little simpler, proper? So use no matter sequence works.
Q: Possibly that is simply me however I appear to be most hooked up to my most painful ideas. Why do you are feeling like we’re, I don’t know if that’s simply me, however if you happen to’ve skilled that in any respect? Why do you suppose it’s that our most painful ideas are essentially the most troublesome ones? Like those that carry on eager to resurface?
A: Why do you suppose that’s? I’m curious, I’m not asking that, like, as to place it again, I’m simply really curious.
Q: Effectively my instinct tells me that it’s as a result of it’s the components the place there’s essentially the most work to do. In order that’s what my instinct says. However, there’s lots of, essentially the most painful stuff comes from an area of reminiscence, nostalgia, I’d say. Which isn’t actually actual.
A: So are you, I’m simply curious, you don’t must reply if you happen to don’t wish to. Are these painful ideas of, like, one thing unhealthy that occurred or painful ideas like nostalgia the place it’s really one thing good that you simply miss now?
Q: I feel for me it’s extra present, extra current. What’s occurring at present.
A: Yeah, so there’s a pair issues to say about that one. That’s a part of our make-up as, not simply as folks and never simply as primates however, like, any animal that developed has negativity bias, proper? So for classy causes, troublesome stuff is extra attention-grabbing. Our mind sticks to it as a result of, you recognize, it’s the factor to resolve, it’s the issue. So there’s a type of a sciency reply in there or, you recognize, ‘ish’ reply in there. However, you recognize, that sense of, that I used to be simply remarking on over right here—that sense of generally wanting one thing to hold on to, simply so there’s not nothing to hold on to—I feel goes much more deeper. And that the security and safety even of a painful cage is healthier than the, like, the momentary scariness of freedom, proper? And so there’s a type of a recreation you may play of simply seeing what it might be prefer to chill out, having to hold on to that only for, like, a half a second.
And so on this manner of working right here, you’re not attempting to cease them and it doesn’t matter in the event that they maintain going, however discover the factor that is aware of the ideas. As a substitute of aiming consciousness on the ideas, goal consciousness on the factor, in quotes, factor that’s conscious of the ideas. And relaxation in that. And also you’ll discover that factor isn’t bothered by these ideas even just a little bit. Like I used to be saying, it’s just like the mirror that’s reflecting. It doesn’t matter if there’s, you recognize, actually ugly issues being mirrored within the mirror or actually lovely issues or actually boring issues or actually thrilling issues. The mirror is okay and but it’s completely reflecting these. So as a substitute of attempting to do something in any respect to, or with the ideas, or to get them to go away or maintain them from arising, or no matter. We’re being the one who is aware of the ideas and resting as that and noticing that that knower is okay. It’s high quality with any type of ideas, they will by no means ever, ever hurt the knower, okay? So it’s actually once I say, like ‘relaxation as’ I actually imply that phrase—relaxation. Don’t do something to them. Be the one which is aware of them and simply relaxation as that as a result of that’s all the time there.
Q: I discover myself dropping into problem-solving mode. And I discover myself having to cease that.
A: Or much more deeply, let problem-solving mode occur. Simply be the attention that’s conscious of the problem-solving. As a substitute of getting proper in there in, with the gears and doing it, simply virtually, like, permit it to replicate. Okay—problem-solving is occurring, so what? Remedy away. However I’m not giving it any power proper now, simply figuring out it, okay? It’s just a little little bit of a distinct transfer there. It’s a way more of a ‘simply letting be’. I wish to say letting go however generally folks hear that as, like, pushing away. However I don’t imply pushing away, I imply, like, simply let or not it’s simply what it’s, okay?
Q: Alongside these strains, your expertise with negativity bias, you recognize, it is a deeply ingrained factor that occurs throughout all creatures to maintain us protected. With observe over time do you are feeling that that fades, that bias? Or the capability to be okay? That’s occurring.
A: It’s in regards to the capability to be okay with it. I imply, I feel it in all probability does shift to some extent however there’s nothing extra harmful than somebody who thinks they’ve overcome their biases, proper? It’s all the time a giant, pink flag. So I’d say at the least you’re okay with the truth that that’s occurring. That’s a lot deeper anyway, proper? So, you recognize, what is aware of that that is occurring? And simply maintain pointing again at that, level again at that, okay?
I do suppose over time once we don’t actually feed that type of materials it does diminish, however attempting to decrease it’s feeding it. So that you simply, it’s type of a hands-off coverage, by way of meditation. Different stuff, sure.
Q: Typically once I lean into spaciousness or equanimity it’ll include this sort of disagreeable flattening of have an effect on for me. It’ll really feel kind of uninteresting and adverse. I’m simply curious in case you have any recommendations for easy methods to method that.
A: What’s leaning into this openness? What’s it that’s leaning into this vacancy or this openness?
Q: Consciousness.
A: The openness itself. So is that going to one way or the other flatten something?
Q: No undoubtedly not. It’s what’s arising in openness.
A: And possibly there’s some efforting of attempting to be open, or no matter. And that’s just like the creativeness of what openness can be like, is flattening stuff out, or no matter. So don’t strive so laborious. Openness doesn’t imply there’s not lots occurring. This, you recognize, there’s lots occurring within the sky on a regular basis however the sky’s nonetheless huge open. So in all probability not, simply don’t strive so laborious. However openness has all the time been there, it would all the time be there. You don’t must do something in any respect, simply relaxation because it. And if it’s flat for some time, okay, let or not it’s flat. It’ll—folks pay good cash to have, you recognize, some flatness occur of their have an effect on, you recognize. It’s like, type of, it’s a very good, outdated neutrality, you recognize? However if you happen to sit there like that for some time it’ll begin effervescent once more, proper? In order that’s okay.
What else is in your thoughts, your single thoughts?
Q: What’s your expertise with the connection between psychological work like trauma decision, IFS, shadow work, and the persevering with, deepening stability of resting in consciousness?
A: They go hand in hand, they assist one another. So if you happen to’re doing numerous meditation and particularly if that’s loosening up the sense of identification with all these psychological processes, it’s going to be a lot simpler for them to individuate, to develop, to vary. You’ll be able to enhance them if you wish to, all that. As a result of they don’t appear as very similar to your id. So lots of occasions what’s blocking our psychological progress is, “no, however I’m my melancholy.” You understand, “who would I be with out my melancholy?” Proper? And in order that type of identification is locking it in place and so the meditation releases the identification. Then that may change, “oh I could be a completely different one who’s not depressed.” And that turns into a lot simpler. So all of the psychological processes are type of like, lubricated by meditation.
But in addition it really works the opposite manner round. The psychological progress actually helps the meditation. As a result of, in fact, if you happen to’re simply sitting there, I don’t know, seething with rage and despair and you may solely, like, take into consideration, you recognize, how terrible you might be as an individual, or no matter, it’s laborious to meditate. I might sit right here and say, “be this man” as a lot as I need and if you happen to’re simply actually caught up, it’s psychologically, it’s going to be very, very troublesome. Or let’s say trauma from the previous simply retains bursting up and it’s laborious, proper? So we wish to try this type of work and that kind of clears the decks just a little bit and makes it simpler to seek out some stability in consciousness. In any other case, the psychological knots and holdings and traumas and misery is so large that somebody telling you to, like, chill out is like, you recognize, “don’t inform me to chill out, shut up!” You understand, you simply get reactive. However the two assist one another lots and dealing concurrently on each is like, you recognize, you get synergies, it actually strikes lots sooner. However they’re completely different, proper? They’re completely different. In as, you see, once we’re simply sitting we’re not attempting to repair any of that stuff. Though really, in fact, simply accepting, accepting all of it with this super openness and welcoming is definitely serving to to repair it, proper?
However we’re not getting in there and attempting to control it, in order that they’re completely different processes. But when, like, after meditation or earlier than meditation you’re doing remedy, you’re doing another type of work in your psychological stuff, these two issues begin actually serving to one another. The massive, large one is if you happen to’ve acquired lots of trauma to do, it’s laborious to meditate. The truth is, once you’ve trauma work to do it’s laborious to meditate in order that once you, you recognize, like, chill out and open, you’ll simply, trauma will come up. And so if it’s sufficiently small, that’s okay. But when it begins actually taking on it’s tremendous necessary to go do the psychological work on that trauma now. As a result of in any other case simply having it, you recognize, volcanoing up when you’re meditating is serially re-traumatizing you. So that you don’t wish to try this. So there, however the two actually, actually interact one another very powerfully, okay?
Q: Are you able to discuss a bit about stream entry and, like, what can be a few of what, are a number of the indications if you happen to’ve entered it?
A: Proper. So stream entry or sotapanna, it’s the unique time period, it’s like a technical time period from early Buddhism, proper? And I’m not tremendous within the technical particulars of that, the way it’s, like, actually particularly outlined.
However, as utilizing even a time period like that in a way more basic manner, the principle factor is simply noticing immediately that you’re not the factor inside you known as the self—it’s that straightforward. And, or that there’s no such factor in, you recognize, an object in you known as a self. And we are able to discover that shallowly and possibly, you recognize, like type of bounce off it or we are able to discover it just a little extra deeply, just a little extra deeply. However sooner or later, you discover that with such an intuitive and visceral, experiential influence—you could by no means unnotice it. And even if you happen to do, the minute you keep in mind, it would simply, you recognize, be completely current.
In order that type of, “oh I’ve had such a visceral influence of this that it may well by no means be forgotten,” I’d say that’s mainly stream entry. And once more, that’s type of completely different than how it might be historically described, okay? It does, I imply why do you care about that time period, and you recognize?
Q: Effectively if I had myself I’d say… I’m simply kidding. I’m simply, I feel that just a few issues, there’s a sure when I attempt to discuss my expertise each meditating and never meditating, within the final 12 months or so I simply seen I hit some place the place I can’t put phrases to it. And I maintain listening to about this time period, stream-entry, and one thing wiggles inside once I hear it. I’m not fairly positive precisely what it meant.
A: So if we go, like, proper into the actual custom, there’s this concept of, like, a lineage transmission from the historic Buddha, like transferring down by means of time, okay? And it’s a stream of, like, this knowledge power. And many of the world is, you recognize, simply going to dwell and die and, repeatedly and by no means contact that. However ultimately at a sure level with sufficient, you recognize, readability and realization you get into that stream.
Q: That’s attractive.
A: It’s a very good, it’s a pleasant picture. After which when you’re in, you’re in perpetually, you recognize? You’ll, you’ll by no means depart the stream. And it simply deepens and deepens and deepens till, you recognize, you’re—I’ll say it in a ‘later’ Buddhist manner—however your innate Buddhahood is realized. In order that’s why they name, that’s the stream you’re coming into, you recognize? The stream of this enlightened knowledge. However, you recognize, it has a complete bunch of different properties which might be alleged to occur with it, and so forth. However usually, that factor, that quivering or, you recognize, the truth that it’s indescribable, or no matter. That’s good, go into the indescribable of that place, proper? Like that spot the place there’s simply nothing to say about it and but it’s, it’s not nothing or flat or boring, or no matter. It’s actually highly effective and but there’s nothing to say. And simply relaxation there. There’s nothing to do there both. You don’t must be anyone there otherwise you don’t must think about something, proper?
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