Just awareness can be aware of thoughts and aware of breathing at the same time. If you get lost in thought, just come back. You’re not focusing on the breath, you’re simply allowing those body sensations of breathing to arise in this open awareness. But I want you to stay with this in a very open manner.
And where the end is the end of the in breath, at the end of the out breath. And if it helps you can use a label like breathing in, breathing out, breathing in and breathing out. And then stay with the breath all the moments in between. Really pay attention to those moments extra, right. And I want you to particularly notice the end of the in breath, the very last moment of that in breath and then the end of the out breath, the very last moment of the out breath. So just rest as this vast spacious awareness.Īnd then notice the breath rising and falling, the breath rising and falling. We don’t do anything to make it that way. And notice that awareness is like a sphere that just goes in all directions. And what we do, is we only kind of focus on the attention part that’s narrow, but just all I’m saying is just relax that. It’s naturally everything you’re aware of. I’m not saying try to make your attention or your awareness as big as possible. And so what I’d like you to do is simply allow yourself to rest as vast spacious awareness. Beginning with our unification practice, our collectedness practice, our integration practice, our settling, restful practice of shamatha with an object. And now let’s move into the main part of the meditation. So, just feel that gratitude, feel the open-heartedness, and feel the lack of defensiveness. So, let’s do some gratitude practice together now. And notice how it starts to kind of melt your heart and melt your armor and melt your being in a very, very pleasant way. Keep coming back to the gratitude again and again. And we’re just going to do this for a few minutes, just noticing our gratitude. Things you genuinely, authentically feel grateful for. Even if it’s very slight, but really notice that feeling of gratitude. And then feel the gratitude that’s arising even if it’s very subtle. So, I want you to just bring up things you’re grateful for. And tonight we’re going to do that simply by what we’ve been doing recently. And then, let’s build some resource together. Now, set your intention for the meditation, whatever that might be. Let whatever the condition of your being is, be the condition of your being right now. Not even trying to change it, not even trying to deny it or push it away. Totally non-judgmental, totally not feeling bad about whatever’s there. Just tune in and take a nice deep breath and just let whatever’s there be whatever’s there. Just tune in to whatever’s there and just notice the thoughts, the emotions, the state of your body, the state of your mind, the state of the room around you or whatever. Don’t try to change or control it or judge it, or make yourself wrong, or let it be part of the story of you in whatever way. What’s going on? And just tune in and allow whatever is happening to just be happening. Just allow awareness to notice sort of the overall condition of your being, like how does it feel to be you right now. Your chin is slightly tucked so your spine is nice and upright and your rest of your entire being is just relaxed.Īnd before we do anything too complicated, I just want you to check in with yourself. The top of your head is almost like being kind of like, suspended from the sky. So your whole lower back is curved in such a way that your spine lifts up. And if you’re on a meditation cushion make sure it’s firm and high enough so that your hips are well above your knees so that it gives that nice slight forward tilt to your pelvis. As usual, you can stand, you can lay down, you can walk, but our typical posture is going to be seated. Nondual Guided Meditation by Michael Taftīegin by settling into your meditation posture.
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