Nondual Guided Meditation with Michael Taft
Okay, so let’s start. I need you to easily examine in with your self, ask your self the query; what’s it wish to be me proper now? And by me, I imply you. And simply tune in to your thoughts, your physique, your feelings, all that and simply see what it’s like. Type of a unadorned noticing, not an analysis however simply extra of, oh yeah, that’s what’s occurring. And no matter it’s like, whether or not it’s nice or disagreeable, chaotic or clean, painful, pleasurable, impartial, no matter, merely settle for that state of affairs, that state, that climate report precisely the best way it’s and let or not it’s precisely that. Nonetheless it’s, is excellent.
Good, now in a really reductive, simplified means of speaking about it, the meditation we’re doing is extra about openness and fewer about constrictedness. So openness within the thoughts is necessary, simply feeling that sense of spaciousness, openness, rest within the thoughts and the analog for that’s simply openness and rest within the physique. So let’s do some shamatha right here. Remembering that we’re staying good and nonetheless, not shifting and also you’re merely following your breath in a really open means. We’re gonna loosen up the physique for some time right here simply to get into that embodied spaciousness.
So together with your consciousness, your consideration very broad, very, very broad simply discover the breath rising and falling, not centered on the breath you’re not narrowly attending to the breath, merely noticing that it rises and falls, rises and falls. That takes no additional consideration in any respect. It’s merely as we sit we discover the rising and falling of the breath whereas the thoughts consciousness stays good and huge, good and open, broad expansive prefer it naturally is. So bear in mind it’s not an effort, it’s not some form of pushing effortful exertion to make consciousness broad. Consciousness is broad with out us attempting. Forcing consciousness to be slender consideration takes effort however permitting it to only be naturally broad, naturally spacious, that’s simply stress-free. So simply let or not it’s broad and spacious.
And it notices the rising and falling of the breath, the rising and falling of the breath.
So let’s do this for a couple of minutes after which I’ll start doing a guided rest of the physique together with it in order that our physique turns into increasingly expansive.
Now with the attention very broad, very open, very relaxed, and noticing the rising and falling of the breath very naturally simply start to note the releasing of any stress in your head and face. We’re not shifting in any respect, not stretching, not forcing any muscle exercise, we’re simply stress-free. Fairly often after I counsel that we let go of stress individuals concentrate on the stress and attempt to combat with it as a substitute what we do is just discover any half that feels relaxed and open up into that.
Let the comfort simply really feel good and form of develop and that naturally, with out very a lot effort, simply permits the stress within the face, the pinnacle, the eyes, the cheeks, the lips, the mouth space to only drain away. And as a substitute, a sense of, form of, slack, heat launch, and openness enters the pinnacle and face. Any fastened expression releases, any tightness within the mouth simply releases, any stress within the jaw simply let’s go in order that your higher and decrease tooth are not touching. and you then simply really feel into how nice that rest feels. And the rising and falling of the breath simply appears to open that up even additional. And spot now that stress is draining out of your neck and throat and shoulders.
That muscle, that for those who tighten it makes your voice a little bit larger, relaxes. And it’s as in case your voice goes deeper, that muscle simply releases, your neck turns into mushy and supple, and your shoulders let go. It’s an actual feeling of openness and ease and aid, not solely by way of the pinnacle and face, however now by way of the neck, the throat, the shoulders. Don’t combat with something, simply discover the half that’s already launched, already relaxed. It could really feel very impartial and that neutrality feels good.
Persevering with to breathe on this very open relaxed method, noticing that consciousness stays shiny, consciousness stays clear and awake. Actually, the extra relaxed we get, the extra awake consciousness turns into. And with this awakeness, we discover that the arms, the fingers, and fingers all launch and loosen up and let go. Arms come to a whole relaxation, so limp and a lot like noodles that you may’t transfer them anymore as a result of it might take stress to maneuver them. As a substitute, they’re simply totally unfastened, totally relaxed. You could even really feel the heat and tingling in your fingers of the elevated blood stream as your wrists loosen up and fingers loosen up. After which the shoulders, the muscle tissues of your chest and higher again loosen up and launch and open.
Really feel how good that feels, even the areas within the armpit area and even inside your higher chest all launch and loosen up and let go. And as you discover the nice emotions in your face, your head, your throat, your neck, your shoulders, your arms, your fingers, your higher chest–all so relaxed, all so launched–you merely and with none effort drop now extra deeply right into a state of wide-open rest and spaciousness, merely respiratory like wind shifting by way of an enormous empty sky. Wind effortlessly blowing in an enormous, open, empty sky, tremendously free, tremendously recent, totally clear and clear.
Now, noticing that stress is releasing from the diaphragm area, the diaphragm is stress-free, softening, opening, making it a lot simpler to breathe freely. Stomach area is stress-free and the kidney area in again opening, permitting you to breathe rather more deeply, rather more freely, rather more pleasantly, much less impedance. Noticing how the spaciousness and openness of the thoughts is now changing into the spaciousness and openness of the physique, very pure, very straightforward, no large deal. And spot the pelvic area is stress-free and opening, letting go. The hips are releasing, discovering freedom, letting go. After which the legs, too start to utterly launch, the massive muscle tissues of the thighs, the knees, the calves, the shins, ankle joints releasing and opening, the toes, particularly the soles of your toes, opening. And the toes stress-free so you possibly can truly really feel this heat and tingling of a lot larger blood stream within the legs as they grow to be jello-like, tremendously relaxed, so relaxed that there’s simply no solution to transfer them anymore. Since you’d must tighten them as much as transfer them and in the event that they’re nonetheless tight sufficient to maneuver simply see for those who can let go just a bit additional in order that they really can’t transfer.
After which let that sensation of; so relaxed that motion is unimaginable, so relaxed that it might simply be an excessive amount of effort to attempt to transfer. Let that permeate your whole physique in order that it’s simply totally like a giant water balloon, completely settled into the underside of a bowl. Actually, actually, actually partially full water balloon that’s simply flopped with zero stress. And spot that feeling of zero stress permeating each a part of your physique now so deeply that it simply means that you can merely and naturally specific a form of basic freedom by simply permitting each a part of your being to only drop now into an excellent deeper sense of complete non-doing.
Consciousness simply noticing the breath shifting like a recent wind by way of pine timber within the mountains. And spot how this deep openness, this profound spacious feeling within the physique now feeds again into the thoughts, permitting the thoughts to only soften. There’s no want to carry the thoughts collectively in any means. The thoughts simply falls aside, falls open, opens like a flower changing into the sky, completely clear sky of consciousness with no effort. Let’s sit as this clear sky of consciousness simply noticing the rising and falling breath for a short while collectively right here.
Now into this huge spacious sky of consciousness comes a seed of fireside and the fireplace begins burning away your entire physique. The entire physique burns away, and burns away, and burns away, leaving solely ashes, white-gray ashes. After which, all feelings burn away. Any emotion catches on fireplace and burns away utterly, leaving no hint.
After which, any thought within the thoughts bursts into flame and burns away with none hint, after which any sense of any boundary in any path, any constructing, any boundary, something in any path catches on fireplace, bursts into flame, roars, after which vanishes with out a hint.
After which, any sense of time; the previous, the longer term, even the now, any sense of any time catches on fireplace, bursts into flame, after which burns away totally, leaving no hint. After which, any sense of evaluating or measuring or monitoring, judging bursts into flame, roars brightly, lighting the huge sky for a second after which vanishing with out a single hint. Any urges of any variety, any discomfort, any itches, any ache, something pleasurable all bursts into flame, and burns away utterly leaving no hint of any variety.
After which any sense of self, of me, of a location, or a historical past, or a character burst into fireplace, burns powerfully, roaringly, ragingly, after which vanishes leaving no hint. After which, any sense of anyone doing something in any respect, any effort, any intention bursts into flame, flares brightly, after which vanishes leaving no hint.
All that’s left is shiny, clear, shining wakefulness with a way of huge ease, openness, and area. In case you’re feeling sleepy sit up open your eyes and proceed the meditation. Now all this stuff have burned away so we’re simply going to relaxation on this huge open area of consciousness with no objects of any variety to seize onto remaining completely nonetheless your entire time. Anytime the thoughts tightens up in any means, grabs onto one thing, engages a thought, that simply immediately burns away and we drop again into simply huge openness, the openness so huge that it may generally, at first, be uncomfortable and even scary till you notice there’s no drawback.
Simply let or not it’s huge open.
Discover that this huge spacious consciousness is completely nonetheless it by no means strikes, it’s by no means ruffled, totally nonetheless. It doesn’t have to concentrate on something, it’s already completely clear, completely awake, completely nonetheless with none object in any respect. No matter story you’re telling your self in your head proper now could be meaningless. Come again to only awakeness with out hanging on to a thought object. Each time one thing arises within the sky of consciousness be what notices the arising. It doesn’t matter what it’s, perhaps your entire meditation is nearly discomfort. That’s simply an arising. Be what is aware of the discomfort, be what notices it. If there’s a thought, be the attention that notices the thought.
Discover how completely straightforward this meditation is just resting because the open consciousness you’ve got at all times been, there’s actually nothing to do, it’s unimaginable to fail. Discover that there’s a form of pleasure on this openness, a form of enjoyment of the liberty and area.
It is likely to be refined at first, however for those who tune into it you’ll discover there’s an amazing sense of pleasure, great sense of openness, and form of freedom in that openness that brings an actual sense of eager to share that, to provide that to others. And so permit that to actually blaze forth proper now, actually open up in your coronary heart a hearth of affection and kindness that burns away all cynicism, all doubt, all worry fireplace burns away that sulky, crappy a part of your self, the cynical, complaining, sarcastic half and as a substitute opens as much as that sky of simply kindness and laughter and peace and pleasure that radiates out the heat of this hearth in all instructions. Really feel that fireplace burning away, burning away all crusty tight restrictions leaving no hint, burning away all ideas of our inadequacy or imperfection or incapability and leaving no hint. Radiating out the heat of affection and kindness to others regardless of how imperfect and leaving no hint of unwell will, no hint of judgment.
All that’s left is a radiant fireplace within the coronary heart, a burning fireplace that’s each sorrow for the world and love and kindness in direction of all beings
Om, gate gate para gate para sam gate bodhi swaha
Om, gate gate para gate para sam gate bodhi swaha
Om, gate gate para gate para sam gate bodhi swaha
Okay. Good, now let go of the meditation.
Dharma Discuss, Q&A
Noticing that nothing has modified after we cease. Our consciousness continues to be huge and spacious, completely relaxed and awake, and somewhat than involving ourselves in all of the arisings, simply be what is aware of the arising. That’s it. We already are that however we simply seen that.
In a method of it, that is the simplest potential factor, proper? We’re merely tuning into what we’ve at all times been since beginningless time. In different phrases, tuning into what we are able to’t assist however notice, can’t assist however discover we at all times are. So in a method of it, there’s no extra apparent, no simpler potential factor to do or to note. And in case that’s nonetheless not clear; be what notices. And since expertise is going on, noticing is going on already with out you doing something in any respect.
Actually, attempt to flip off expertise proper now, give it your finest shot. Attempt to flip off consciousness for those who’re doing consciousness. If consciousness is a few form of exercise that you just’re making occur then cease doing it. Shut it off proper now. Discover that that may be a little bit arduous to do. You may do it, I imply with a chainsaw or one thing, I imply most likely, or perhaps a momentary cessation for those who had been actually up for that but it surely’d nonetheless come again, nonetheless come again.
So discover, it’s not an exercise, it’s not one thing that you just’re with-effort making occur. Slightly, it’s at all times there with none effort of any variety. It’s taking place proper now. Oh look, it’s taking place once more, by no means stops taking place. And so what everybody retains specializing in is the stuff that’s taking place in consciousness, and attempting to alter one thing about that–like get actual centered on some arising in consciousness and hold consideration on that constantly or no matter, which is cool. I imply I’ve finished a number of that, we’ve all finished a number of that however that’s not what we’re doing right here, actually. The arisings in consciousness are fascinating, there’s nothing unsuitable with them, they’re cool, they’re lovely, and so on. however that’s not what we’re doing, you understand?
It’s like–there might be no matter arisings you need, that’s not the purpose–be what notices the arising. Listen, if you wish to put it that means, to the truth that you’re conscious of it in any respect which, when you concentrate on it, that’s a really totally different sport. It looks as if only a variation on the sport but it surely’s a really totally different sport, it requires no consideration in any respect. And actually, consideration nearly makes it tougher, it doesn’t actually but it surely nearly makes it tougher. As a result of the wakefulness, the attention, is there with or with out consideration and if we’re listening to one thing that’s rising in consciousness and that’s probably form of, to place it in a humorous means, distracting us from the actual fact of the attention itself, which isn’t tense, it doesn’t take any tightening, it’s already there. It’s at all times been there. Consider some second in your life when it wasn’t there. You’ll be able to’t since you might solely bear in mind what was earlier than or after such a factor anyway. So all expertise is, in fact, expertise of consciousness. It’s like a tautology.
So we use generally particular states, we use consideration perhaps to get in particular states as a result of it tends to normally simplify what’s occurring within the thoughts a little bit bit, so there’s fewer arising, so we’re grabbing on to fewer arisings. That makes it simpler to note the noticing, the attention itself. Or perhaps it raises our vitality to the purpose the place we are able to come out of grabbing onto issues and simply discover as a result of there’s such a behavior round grabbing onto all of the arisings that perhaps our vitality wants to lift up a little bit bit to note the noticing.
There’s an entire bunch of causes that we’d do particular focus workouts at first, or visualizations at first, and even working psychologically at first, merely to make it simpler to do the simplest factor on the earth. And that is the paradox is that–as somebody who tries, with some measure of success generally, to indicate individuals how to do that factor, it seems that describing it’s arduous as a result of we don’t speak about it as a society principally ever. We speak about arisings, that’s what we’re enthusiastic about–the stuff that’s within the consciousness.
And so although it’s like, okay, you’ve spent your entire life as a fish every part within the water however now somebody’s saying no I need you to see the water and also you’ve simply by no means been, by no means finished that. And so it’s arduous to explain. However even for those who do it for a minute you’re like, okay, I did it for a second, so what? And by the best way, for those who had been in a position to do it even for a second good, that’s cool. You’re getting the concept, however so what is now do it once more and do it once more and, the truth is, begin noticing that on a regular basis. Then it begins to be a giant SO WHAT, begins to actually truly be helpful, necessary, useful, lovely, deep.
As a result of that background, we are able to name it ‘the background’, it’s not likely the background however that background of consciousness is as a result of it’s the foreground and the center floor too, it’s every part, proper? However we’ll name it the background of consciousness is secure and sane and clear and unruffled, nothing bothers it. And it’s, to place it in a humorous means, it’s in form of temper on a regular basis. It’s not likely a temper however openness and freedom and non-constrictedness simply really feel good. After which, regardless of how clogged up all of the arisings get or painful or tough or overwhelmingly no matter, that background or foreground or center floor or complete floor of consciousness is simply wonderful and at relaxation and open and simple, and it’s at all times there. and if there’s something that you just “truly are,” that’s what you truly are.
And so, as you’re tuning in to the story in your head, simply acknowledge that that’s simply an arising. The story in your head will not be actually–it’s not a nasty factor, we use it for varied stuff however discover how a lot the story in your head is about what’s unsuitable proper now, and it simply goes on and on about it, or why you possibly can’t be/do that factor, or why you’re not like that, or why this different particular person can’t be totally different, or no matter. And, you understand, in some methods that may be helpful for manipulating the relative world, but it surely’s–particularly while you’re recognized with that as who you’re–that’s a fairly depressing place to stay. Nothing’s ever proper. That is unsuitable, this isn’t, this isn’t, that is unsuitable, this isn’t good, I’ve received to alter it, change it, change it, change it. Discover regardless of how a lot you’ve modified it, the quantity of change that appears vital is similar. It’s an limitless sport that, you understand, it’s a part of being alive.
We have to simply proceed, you understand, regardless of how a lot you clear the kitchen you’re gonna have to scrub it once more tomorrow. In order that’s simply a part of actuality however this sense that, ‘I can’t relaxation till it’s fastened,’ and it’ll by no means be fastened. That’s the lure that if we’re caught being fixated on the arisings or if we’re recognized with a narrative in our head and that’s all that’s occurring for us that’s going to be a fairly depressing place by definition.
Whereas, the factor that it’s not a factor, however the factor that’s noticing that I’ll say, the noticing itself, doesn’t have any of these issues. You may, even for those who fastened all these issues, the noticing itself wouldn’t change. It’s already wonderful. It’s at all times been wonderful. On the day that you just had been born, you had been a miracle, like a surprising miracle. Popping out of nothing into, you understand conscious, sentient somethingness.
We now have all these child birds in our yard and the truth that an egg can plop out of a fowl after which finally develop and begin flying round and singing a tune and hanging out with different birds and splashing within the fowl bathtub. And yesterday one landed on the chair with me, proper there at the back of the chair, a blue fowl. I imply a jay, you understand, a fowl that was blue, not a blue fowl, a blue jay, I imply that’s fucking insane.
Consider your closest particular person, let’s say your closest good friend or relationship associate the particular person you understand the most effective, and take into consideration the intricacy of their being; their likes and dislikes, their emotions, the issues they’re very concerned in that they know a lot about, their historical past, the sensitivity they’ve in direction of this or that…All of that got here out of nothing. And we’ll return to nothing and in between, it’s simply hanging there in consciousness, it’s a miracle, it is unnecessary, it’s insane.
How is there wakefulness even taking place proper now? The notice that’s right here, how is that occuring? Discover that it’s no person’s doing it but it surely’s right here. There’s an expertise taking place, that miracle of the day you had been born continues to be taking place, one thing’s awake, one thing’s experiencing. Did that experiencing come from wherever? Have a look at it proper now. Did it come from wherever? I’m not speaking about going to your concepts and your reminiscences or biology or one thing, I’m speaking about expertise proper now. Did it come from wherever? Did it begin in some unspecified time in the future?
Have a look at it proper now. It’s a miracle and spot how in comparison with that our concepts of the story of our life, or what we’re concerned in, or any of that, which is all tremendous fascinating, in comparison with that miracle is sort of a aspect impact, or like an decoration, simply one other cool factor that incredible miracle can do.
So in this sort of meditation, we’re that, or that factor is noticing itself, it’s not a factor, however it’s noticing itself. The miracle notices itself. Watch your self slipping again into mundanity, to quotidian ideas and minimize by way of and are available again to the wakefulness the awakeness that’s beneath that, that helps that, that’s the substrate of that. That’s wonderful.
Questions or feedback or stories?
One time I noticed within the courtyard of our house constructing a child hummingbird get born which they’re concerning the dimension of like an acorn or one thing teeny after which there have been these two morning doves and so they killed it. Morning doves had a nest close by and so they’re very territorial and so they you understand they killed this child hummingbird, which pissed me off it was like hanging out of the nest, all tousled. So I yelled on the morning doves.
However then a few seasons later, one other one was born, one other child hummingbird, little the dimensions of a marble, and that one lived. And the mother and father, mother or father hummingbirds, proper, are feeding the child, and finally–we had been watching this very fastidiously–it’s time to show it to fly. You understand a hummingbird is sort of a helicopter, proper, as a result of it’s barely managed chaos. It shouldn’t even be capable to fly, definitely not in a managed means, and that, at first, was the hilarious factor. The infant hummingbird would get to the sting of the nest after which like form of simply zoom off in a single path then simply cease and, you understand, the mother and father would go attempt to assist it out. It’d cease on a department and be like oh as a result of it couldn’t management the path you understand after which it might be like over to a different department. It’s principally the good factor I’ve ever seen.
After which in the future–took a few day and a half of that simply completely chaotic, kind of like, you ever see somebody attempt to experience a bike who’s by no means finished it earlier than and so they hit the gasoline too arduous, which makes the motorbike lurch ahead, which makes them hit the gasoline tougher. It’s like, yeah, that’s what a child hummingbirds like. After which they’re wildly attempting to hit the brakes. Anyway, after a few day and a half the mom hummingbird like zoomed straight up and over the house constructing again to the place all of the flowers had been, as a result of we had enormous wall of morning glories again there, like purple and blue morning glories that the hummingbirds favored and many different flowers and the child noticed the mom go over and it. You knew what was going to occur subsequent but it surely form of like was fascinated by it after which lastly shot over the house constructing and that was it. It knew learn how to fly then. I simply needed to have some uncontrolled freakout flights first. So, thus endeth the lesson.
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