Nondual Guided Meditation by Michael Taft
Streamed stay on Jan 19, 2022
Start by settling into your meditation posture. As traditional, you may stand, you may lay down, you may stroll, however our typical posture goes to be seated. And should you’re on a meditation cushion ensure it’s agency and excessive sufficient in order that your hips are effectively above your knees in order that it offers that good slight ahead tilt to your pelvis. So your entire decrease again is curved in such a approach that your backbone lifts up. The highest of your head is sort of like being form 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 test in with your self. Simply permit consciousness to note type 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 improper, 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 advantageous. Okay, good.
Now, set your intention for the meditation, no matter that is likely to 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 apply. So, I need you to simply deliver up stuff 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 massive. This isn’t about massive. 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. Maintain coming again to the gratitude time and again. And spot the way it begins to form 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 apply 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 principle a part of the meditation. Starting with our unification apply, our collectedness apply, our integration apply, our settling, restful apply 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. Bear in mind I say permit. I’m not saying attempt to make your consideration or your consciousness as massive as attainable. Truly, consciousness is of course quick. It’s naturally all the pieces you’re conscious of. And what we do, is we solely form of deal with the eye half that’s slender, however simply all I’m saying is simply calm down that. And spot that consciousness is sort of a sphere that simply goes in all instructions. And it’s at all times 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 top of the in breath, the final second of that in breath after which the top of the out breath, the final second of the out breath. Actually take note of these moments further, proper. After which stick with the breath all of the moments in between. And if it helps you need to use a label like inhaling, respiration out, inhaling and respiration out. And the place the top is the top of the in breath, on the finish of the out breath. You are able to do a pair alternative 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.
Should you get misplaced in thought, simply come again. Simply consciousness can pay attention to ideas and conscious of respiration on the similar time. Simply permit that respiration to turn into distinguished, the principle 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 change straight into doing Vipashyana, however we’re going to form of parallel what we have been doing with the breath. I need you to do Vipashyana on ideas. So that you’re listening to the verbal ideas in your head or observing the visible ideas in your head. And also you’re noticing after they vanish. Identical to we discover the top of the out breath and the top of the in breath. Discover the top of every thought whether or not it’s visible or verbal. Discover that come to an finish, come to an finish, come to an finish. You’re not pushing them to cease. Consciousness is just conscious of the ideas, but it surely’s significantly conscious of the top of every little bit of thought. If you wish to you need to use the Shinzen model label there of “gone” however after all don’t label that label. However even with out labels simply discover the top of any little bit of thought.
If there’s no ideas for some time that’s advantageous. 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.
Should you 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 after 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 considering. However the ideas are similar to goals that go by means of consciousness. Or they’re similar to photographs on a film display or sounds in a recording. They’re in nebulous, wispy, dreamlike. Okay. You possibly can’t get caught in them, as a result of they’re simply an excessive amount of like gossamer, an excessive amount of like rainbows or digital. They only disappear. They’re empty.
It’s unimaginable to become involved with any thought or comply with any thought, as a result of they’re similar to vapor, mist, fog, that’s there for a short while after which vanishes.
Good. Now what I’d such as you to do is let go of the Vipashyana and simply come again to being the huge spacious consciousness wherein the ideas are arising. However now we’re not listening to the ideas in any respect. We’re not listening to the breath in any respect. We’re permitting the huge spacious consciousness to easily pay attention to itself, okay. Should you marvel how to pay attention to the attention you simply have a look at the factor that’s trying. It’s that easy. 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 try this collectively now.
There’s nothing to vary. There’s nothing to repair. There’s nothing to manage. There’s nothing to control. There’s nothing to make higher. There’s nothing improper in any respect. There’s nothing in any respect to do. Simply relaxation as the attention that’s at all times there, uninvolved with something, merely conscious of its personal consciousness with none effort. Zero effort. Relaxation like that.
Okay good. Now with a little bit 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 type 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 joyful and joyous they usually really feel wholesome and powerful 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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