Hello.
This meditation is called Letting Experience Be Felt.
For things to be fully felt,
There can be a gentle softening,
A quiet letting go of our thoughts about them.
Nothing needs to be understood,
Just a simple opening to what is already here,
In the immediacy and presence of now.
Now before we begin,
Just take a few moments to settle,
To be comfortable,
To relax.
And when you are comfortable,
You can gently close your eyes.
Now,
Take a long,
Slow,
Deep,
Relaxed breath in,
Filling your lungs,
And at the top of the breath,
Pause for a moment.
Then,
Slowly and quietly,
Exhale,
Allowing the outflowing breath to be slightly longer than the incoming breath.
And again,
At the bottom of the breath,
Pause for a moment.
Let this breathing rhythm settle naturally with you,
Resting quietly,
Present and aware.
Now,
To begin,
Very gently begin to notice your present experience.
Not through thought,
Not through interpretation,
But by simply remaining open,
Without possessing,
To what is being immediately sensed.
Perhaps there are felt sensations in the body,
Subtle movements,
Areas of tension,
Of ease,
Stiffness,
Or soreness.
Perhaps there are old emotions quietly sitting in the background,
Or those more present,
More alive.
There is no need to name anything,
No need to define,
No judgements,
No better or worse.
All is simply being finally sensed,
As an open field of experience within one's awareness.
And,
As this is noticed,
You may also begin to see how the mind moves toward experience.
As a memory,
How it begins to describe,
To label,
To try and make sense of,
To understand.
This is the nature of mind.
And yet,
There can be a softer,
Lighter,
More aware approach in relation to this movement of thought.
Not pushing anything away,
Not trying to stop what arises.
Just not following the content of it,
Not being drawn away on a habitual path that leads on and on.
Instead,
Allowing thoughts to remain free,
Unclaimed,
Here in the now,
As they randomly appear.
Letting attention rest more gently as an appearance,
With one's inseparable awareness.
In the subtleties of sensing,
In what is being felt,
No matter how small or delicate.
Now,
Allow yourself to move a little closer,
A fine tuning,
To the direct experience of sensing the body as felt from within.
Not the idea of it,
But the living sensation itself.
Not the story of an emotion,
But the raw energy of it,
Letting it be exactly as it is.
Open,
Unrefined,
Without needing it to change,
Without adding anything,
Without taking anything away.
And all of this seamlessly unfolds.
All is quietly seen and known,
Within that which remains unchanged,
Unmoved,
By body experiences.
And,
As thinking softens,
Feelings and sensations become more refined,
Lighter,
More sensitive,
More immediate,
More alive,
More here,
More seen.
There is a natural ease of unfolding when nothing interferes.
And in this simple allowing of being fully present,
Something begins to relax,
To open,
To let go.
No resistance,
No holding,
Just pure experience being felt,
Intimately,
With no story,
With no content.
You may notice even deeper energies gently revealing themselves,
As if the body itself has been quietly waiting to be listened to.
Just this quiet openness,
This gentle,
Unconditional receiving.
Let whatever is here,
Be here,
Felt,
Acknowledged,
Even if it is subtle,
Even if it is unclear.
There is nothing to reach,
Nothing to define,
Just this simple,
Direct experiencing within the vastness of pure awareness.
In time,
It can become clear that feeling does not need thought with its judgement and opinions to be complete.
It is already whole,
Undefined,
Just as it is.
And allow experience to be fully felt within the stillness presence of awareness,
In its most subtle expression.
Now,
As this meditation comes to a close,
There is nothing you need to hold on to.
Just a quiet recognition that as thought and identification fade,
Direct experience is felt more deeply,
More openly.
And this openness is always present.
Now,
Gently bringing attention back to the breath and into the body,
Feeling where you are,
Seated,
Resting comfortably.
You may softly move your hands and feet,
Roll the shoulders,
Bring yourself back into the awareness of the body.
And when you are ready,
Gently open the eyes.
Carrying this quiet openness with you,
Allowing life to be felt as an appearance within pure awareness,
In its most subtle,
Intimate depth.
Just as it is,
Fully present in each moment,
Each experience,
Each sensation.
Blessings to you.
