Guided Nondual Meditation with Michael Taft
Streamed dwell on Apr 14, 2022
Introduction
So let’s begin out by simply stretching up and when you 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 possibly can—actually really feel that, okay?
Then when you can, holding your knees fairly straight, come down and contact the ground. Get a extremely, actually nice stretch within the again. When you’ve obtained 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 understand, 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, nonetheless, you need to do them, no matter feels good. Be certain it feels good, good, and gradual. We’re not attempting to impress anybody or break any information, we simply need to form of get our physique occurring right here just a little bit.
All proper, there we go, that’s it, that’s the massive motion program for tonight; simply to get everybody stretched. And now we’ll start meditating. We’ve obtained some SFDC-ers displaying up, hello you guys.
Meditation
Okay, so we’re going to meditate for an hour, so prepare to sit down nonetheless for an hour and the thought is don’t transfer and after I say don’t transfer, I imply don’t transfer—if it’s important to, don’t transfer. However apart from that we’ll simply sit and do no matter meditation it’s good to do for an hour. But additionally I’ll information one that you could comply with if you wish to, or you possibly can ignore utterly. When you’d slightly simply sit in a room and meditate with some of us and do your personal steerage, both method, is okay.
In order regular let’s speak about our posture and it’s simple on our cushions, proper? So on the cushions, you need 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 simply form of naturally, virtually like, elevate upwards with none effort. Get in that one good, balanced spot along 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 method it’s virtually like, suspended from the ceiling in a really nice method, okay? And as you’re doing this, as you’re entering into your posture, you’re simply letting go of the whole lot. Simply drop the whole lot you’re nervous about, cease serious about shit when you can, when you can’t, that’s okay. However I invite you—you might have complete permission to simply drop it for the following hour.
After which permit your shoulders to loosen up and form of open, proper? And your arms could be simply unfastened both—you understand most individuals obtained the thought—both in your knees or in your lap like that, okay? So that you’ve obtained this posture that simply feels each very alert, very upright, and but may be very, very secure and really relaxed, okay?
Now let’s simply breathe for a second, simply verify your self respiratory, easy respiratory. And the query I would like you to ask your self proper now could be: what’s it wish to be me proper now? What’s it wish to be me proper now? That is only a very normal, open query. The reply is likely to be, “it actually sucks” or, “I’m, you understand, I’m feeling a lot pleasure” or perhaps, “I’m simply form of, you understand, 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 wish to be you proper now and regardless of the reply is, for the size of this meditation, let that be utterly tremendous. Not less than for the size of the meditation, no matter it’s wish to be proper now could be 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 someone else, attempting to be one thing totally different, attempting to look totally different, attempting to behave totally 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’re proper now; precisely the way in which you’re proper now. And see when you can settle into that just a little bit. Simply let that be a spot you get form of ‘homey’ with. And also you would possibly 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 may, you possibly can 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 would like 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. Every thing 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 method simply discover any of these properties in your expertise proper now, regardless of how small, regardless of how partial or very, very quiet they is likely to be. Discover vastness and openness. Discover this complete 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 are current in expertise proper now. And see when you can absorb that sky or permit your self to be just a little skylike. You’ll be able to’t do it mistaken and it’s not a contest. Nevertheless skylike you’re is the correct amount. 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 respiratory. If you wish to you are able to do some deep respiratory with actually lengthy out-breaths, actually gradual, further lengthy out-breaths, if that’s comfy. Or you possibly can simply breathe naturally—common, outdated sky respiratory with none change—simply pure respiratory, whichever works for you. However permit this consciousness, this skylike consciousness to simply concentrate on that respiratory. We’re not, you understand, drilling down into our respiratory 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 respiratory out is seen in consciousness. And spot how apparent that’s. It doesn’t take quite a lot of effort to pay attention to it, it’s proper there. So let this be actually easy, actually easy; simply conscious of the breath shifting out and in.
Consciousness is of course conscious, it’s conscious of respiratory. It doesn’t take any particular focus, doesn’t take any particular effort—consciousness welcomes the whole lot. So perhaps quite a lot of pondering is occurring, that’s tremendous. We don’t want to vary that, simply let the sky of consciousness discover the approaching and going of the breath, within the simplest way doable. If you would like just a little little bit of an anchor with that, simply be sure to discover the top of the in-breath and once more the top of the out-breath. Finish of the in-breath, finish of the out-breath and that’ll simply offer you just a little bit extra to hold on to if you need that. However this isn’t like one-pointed laser beam focus. That is extensive, extensive open, huge because the sky consciousness, merely noticing the breath arising.
Little by little, I would like you to see if there’s something that simply needs to sloth off, simply fall off. You would possibly discover you’re holding your self actually tense, and that’s okay. But when it needs to, it will probably simply fall away, no rigidity required.
Or perhaps there’s quite a lot of actual planning happening proper now however perhaps, only for the time of meditation, that simply appears like it will probably simply drop off. If not, that’s completely tremendous. 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 when you want it if you stand up. Let it go—it’s gonna be okay.
Persevering with to simply let the sky of consciousness discover the respiratory, that’s it—very quite simple.
It’s humorous, you don’t actually must faux 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 extensive open, totally 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 at all times been there. It’s not one thing it’s important to discover, it’s the factor that’s trying. Relaxation as what you naturally at all times already are, at the beginning.
And no matter arises within the sky of the thoughts, simply let it occur however don’t become involved with it.
If there’s only a bunch of pondering occurring, that’s okay. Simply discover what is aware of the pondering 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 identical 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 when you simply gave up fully attempting to vary what you’re feeling? Whether or not it’s actually tough or feels too huge or feels just like the mistaken emotion or, for no matter cause, you need a totally different one. What if as an alternative 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, have 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 tremendous, the sky just isn’t bothered by any specific winds that transfer by way of it. Every thing is totally tremendous 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 an exquisite body for the sky and that stone has been holding itself up for 100 million years. Ultimately, one thing very slight, perhaps 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 Speak / Q&A
Good. So now let go of that. Be happy to maneuver and stretch, permit your physique to really feel good. In reality, let’s do our stretching collectively once more. Get your legs again in motion just a little bit however make this give you the results you want. As regular, 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 possibly can go up in your toes. I imagine that feels good. Then carry it again down. Then carry it again up, stretching up excessive once more after which leaning a technique, nonetheless that feels good. The opposite method, nonetheless 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 is able to be a dharma speak second however I really feel just like the guided meditation tonight was the dharma speak. I’m simply going to open it as much as studies. So if you wish to say how that was for you or ask a query, then contemplate it to be a meditation AMA. AMA about meditation, probably not something, this specific form of something. Simply elevate your hand—sure?
Q: Of all of the meditations you bear in mind, do you might have a favourite?
A: All of them actually. I imply, I’m simply glad I did them. I don’t consider it as, like, specific this one or that one. However extra just like the—it’s virtually like, you understand, what’s your favourite track you ever performed? Or, you understand, probably the most lovely stroll you ever had, or one thing. They’re all form 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 on daily basis over an entire lifetime, proper? A long time and stuff, that it simply, that’s my favourite half. However, you understand, 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 until it does, proper? If it really works for you in a selected method, proper? Then nice, use that sequence. What issues is that every of these issues is, you understand, seen as empty or dropped or let go of or not engaged with, or no matter. And we may go on, we may speak about, you understand, 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 like, you understand, 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 understand, actually such as you have been holding on to it, simply loosen up. If it goes away, tremendous. If it stays, tremendous. However no want to carry on to it. In order that, you understand, we discover that primordial, already current groundlessness, proper? The truth that we simply faux there’s stuff to carry on to as a result of that’s ‘faux security’. It appears like, supposedly feels good. Though the extra you discover it the extra, you understand, attempting to hold on to the wind is de facto really form of anxiety-producing, proper? So after we let go it’s a giant reduction. So yeah, for every particular person the thoughts is just a little totally different so there’s stuff that’s simpler to let go of or simpler to see the vacancy of and different issues which are perhaps just a little stickier. So the sequence is: attempt the straightforward ones first and it form of snowballs after which the issues which are tougher to launch or loosen up or simply let be, however not have interaction 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 connected to my most painful ideas. Why do you’re feeling like we’re, I don’t know if that’s simply me, however when you’ve skilled that in any respect? Why do you assume it’s that our most painful ideas are probably the most tough ones? Like those that carry on desirous to resurface?
A: Why do you assume that’s? I’m curious, I’m not asking that, like, as to place it again, I’m simply really curious.
Q: Properly my instinct tells me that it’s as a result of it’s the components the place there’s probably the most work to do. In order that’s what my instinct says. However, there’s quite a lot of, probably 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 when you don’t need 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 just 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 individuals and never simply as primates however, like, any animal that developed has negativity bias, proper? So for sophisticated causes, tough stuff is extra fascinating. Our mind sticks to it as a result of, you understand, it’s the factor to resolve, it’s the issue. So there’s a form of a sciency reply in there or, you understand, ‘ish’ reply in there. However, you understand, 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 form of a sport you possibly can play of simply seeing what it could be wish to loosen up, having to hold on to that only for, like, a half a second.
And so on this method of working right here, you’re not attempting to cease them and it doesn’t matter in the event that they hold 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 just 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 understand, 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 an alternative of attempting to do something in any respect to, or with the ideas, or to get them to go away or hold 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 tremendous with any form of ideas, they will by no means ever, ever hurt the knower, okay? So it’s actually after 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 at all times 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 notice 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? Clear up away. However I’m not giving it any power proper now, simply understanding 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 need to say letting go however generally individuals hear that as, like, pushing away. However I don’t imply pushing away, I imply, like, simply let it’s simply what it’s, okay?
Q: Alongside these traces, your expertise with negativity bias, you understand, it is a deeply ingrained factor that occurs throughout all creatures to maintain us secure. With observe over time do you’re 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 at all times 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 understand, what is aware of that that is occurring? And simply hold pointing again at that, level again at that, okay?
I do assume over time after we don’t actually feed that form of materials it does diminish, however attempting to decrease it’s feeding it. So that you simply, it’s form of a hands-off coverage, when it comes to meditation. Different stuff, sure.
Q: Typically after 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 form of uninteresting and adverse. I’m simply curious when you’ve got any strategies for how you can strategy 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 perhaps there’s some efforting of attempting to be open, or no matter. And that’s just like the creativeness of what openness could be like, is flattening stuff out, or no matter. So don’t attempt so exhausting. Openness doesn’t imply there’s not quite a bit occurring. This, you understand, there’s quite a bit occurring within the sky on a regular basis however the sky’s nonetheless extensive open. So in all probability not, simply don’t attempt so exhausting. However openness has at all times been there, it can at all times 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 it’s flat. It’ll—individuals pay good cash to have, you understand, some flatness occur of their have an effect on, you understand. It’s like, form of, it’s an excellent, outdated neutrality, you understand? However when you 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 when you’re doing a number of 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 like your id. So quite a lot of instances what’s blocking our psychological development is, “no, however I’m my despair.” , “who would I be with out my despair?” Proper? And in order that form of identification is locking it in place and so the meditation releases the identification. Then that may change, “oh I is usually a totally different one who’s not depressed.” And that turns into a lot simpler. So all of the psychological processes are form of like, lubricated by meditation.
But additionally it really works the opposite method round. The psychological development actually helps the meditation. As a result of, after all, when you’re simply sitting there, I don’t know, seething with rage and despair and you’ll solely, like, take into consideration, you understand, how terrible you’re as an individual, or no matter, it’s exhausting to meditate. I may sit right here and say, “be this man” as a lot as I would like and when you’re simply actually caught up, it’s psychologically, it’s going to be very, very tough. Or let’s say trauma from the previous simply retains bursting up and it’s exhausting, proper? So we need to do this form of work and that form 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 huge that somebody telling you to, like, loosen up is like, you understand, “don’t inform me to loosen up, shut up!” , you simply get reactive. However the two assist one another quite a bit and dealing concurrently on each is like, you understand, you get synergies, it actually strikes quite a bit sooner. However they’re totally different, proper? They’re totally different. In as, you see, after we’re simply sitting we’re not attempting to repair any of that stuff. Though really, after all, simply accepting, accepting all of it with this great openness and welcoming is definitely serving to to repair it, proper?
However we’re not getting in there and attempting to control it, so that they’re totally different processes. But when, like, after meditation or earlier than meditation you’re doing remedy, you’re doing another form of work in your psychological stuff, these two issues begin actually serving to one another. The massive, huge one is when you’ve obtained quite a lot of trauma to do, it’s exhausting to meditate. In reality, if you’ve trauma work to do it’s exhausting to meditate in order that if you, you understand, like, loosen up 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 vital to go do the psychological work on that trauma now. As a result of in any other case simply having it, you understand, volcanoing up whilst you’re meditating is serially re-traumatizing you. So that you don’t need to do this. So there, however the two actually, actually have interaction one another very powerfully, okay?
Q: Are you able to speak a bit about stream entry and, like, what could be a few of what, are a few of the indications when you’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 normal method, the principle factor is simply noticing instantly 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 understand, an object in you known as a self. And we will discover that shallowly and perhaps, you understand, like form of bounce off it or we will discover it just a little extra deeply, just a little extra deeply. However in some unspecified time in the future, you discover that with such an intuitive and visceral, experiential influence—that you could by no means unnotice it. And even when you do, the minute you bear in mind, it can simply, you understand, be completely current.
In order that form of, “oh I’ve had such a visceral influence of this that it will probably by no means be forgotten,” I’d say that’s mainly stream entry. And once more, that’s form of totally different than how it could be historically described, okay? It does, I imply why do you care about that time period, and you understand?
Q: Properly 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 speak about 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 hold listening to about this time period, stream-entry, and one thing wiggles inside after 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 shifting down by way of time, okay? And it’s a stream of, like, this knowledge power. And many of the world is, you understand, simply going to dwell and die and, repeatedly and by no means contact that. However ultimately at a sure level with sufficient, you understand, readability and realization you get into that stream.
Q: That’s beautiful.
A: It’s an excellent, it’s a pleasant picture. After which when you’re in, you’re in without end, you understand? You’ll, you’ll by no means depart the stream. And it simply deepens and deepens and deepens till, you understand, you’re—I’ll say it in a ‘later’ Buddhist method—however your innate Buddhahood is realized. In order that’s why they name, that’s the stream you’re coming into, you understand? The stream of this enlightened knowledge. However, you understand, it has an entire bunch of different properties which are alleged to occur with it, and so forth. However generally, that factor, that quivering or, you understand, 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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