Nondual Guided Meditation by Michael Taft
Streamed reside on Jan 19, 2022
Start by settling into your meditation posture. As typical, you possibly can stand, you possibly can lay down, you possibly can stroll, however our typical posture goes to be seated. And for those who’re on a meditation cushion make certain it’s agency and excessive sufficient in order that your hips are properly 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 approach that your backbone lifts up. The highest of your head is sort of like being sort of like, suspended from the sky. Your chin is barely tucked so your backbone is good and upright and your remainder of your total being is simply relaxed.
And earlier than we do something too sophisticated, I simply need you to examine in with your self. Simply permit consciousness to note kind of the general situation of your being, like how does it really feel to be you proper now. What’s happening? And simply tune in and permit no matter is going on to simply be occurring. Don’t attempt to change or management it or choose it, or make your self unsuitable, or let it’s a part of the story of you in no matter approach. 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 vary 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 superb. 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 observe. So, I need you to simply 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 delicate. Even when it’s very slight, however actually discover that feeling of gratitude. Doesn’t need to be huge. This isn’t about huge. It’s about real. Belongings 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 sort of soften your coronary heart and soften your armor and soften your being in a really, very nice approach. So, let’s do some gratitude observe 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 observe, our collectedness observe, our integration observe, our settling, restful observe 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 huge as potential. Truly, consciousness is of course quick. It’s naturally all the pieces you’re conscious of. And what we do, is we solely sort of give attention to the eye half that’s slender, however simply all I’m saying is simply loosen up 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 approach. 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 significantly discover the tip of the in breath, the final second of that in breath after which the tip of the out breath, the final second of the out breath. Actually take note of these moments further, proper. After which stick with the breath all of the moments in between. And if it helps you should use a label like inhaling, respiration out, inhaling and respiration out. And the place the tip is the tip 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.
If you happen to get misplaced in thought, simply come again. Simply consciousness can pay attention to ideas and conscious of respiration on the identical time. Simply permit that respiration to develop into distinguished, 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 straight into doing Vipashyana, however we’re going to sort 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 once they vanish. Similar to we discover the tip of the out breath and the tip of the in breath. Discover the tip 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, however it’s significantly conscious of the tip of every little bit of thought. If you wish to you should use the Shinzen fashion label there of “gone” however in fact don’t label that label. However even with out labels simply discover the tip of any little bit of thought.
If there’s no ideas for some time that’s superb. 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 significantly conscious of them passing.
If you happen to discover that focus acquired caught in a thought, simply let go. Come again to simply 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 approach in any respect. You’re not following the ideas. You’re simply noticing them and once they’re gone, they’re gone.
Good. Now I need you to obviously discover the vacancy of the ideas, which is that you recognize right here’s the huge spacious consciousness conscious of pondering. However the ideas are similar to desires that move by consciousness. Or they’re similar to photographs on a film display 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 not possible to get entangled with any thought or observe any thought, as a result of they’re similar to vapor, mist, fog, that’s there for a short time 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 wherein the ideas are arising. However now we’re not taking note of the ideas in any respect. We’re not taking note of the breath in any respect. We’re permitting the huge spacious consciousness to easily pay attention to itself, okay. If you happen to 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 pay attention to its personal consciousness. Okay. That’s it and drop all the pieces 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 do this collectively now.
There’s nothing to vary. There’s nothing to repair. There’s nothing to manage. There’s nothing to govern. There’s nothing to make higher. There’s nothing unsuitable 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 simply fill the universe with the sense of gratitude. Really feel the gratitude that you just felt initially of this meditation and simply permit it to kind 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 all places to all beings. Permit a way of openness and caring and kindness to radiate out in all instructions to all beings in all places 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 simply fill all beings in all places in order that they really feel completely satisfied and joyous they usually really feel wholesome and robust they usually really feel secure and supported they usually really feel a way of kindness and love and caring and belonging now.
All proper, superb. That’s our quick, however candy guided meditation for this night.
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