Hello.
This meditation is called Let Go.
You Are Not What Suffers.
For these few moments,
Nothing needs to be fixed.
Nothing needs to be solved.
Now,
Let's quietly look together a little closer in recognizing that which you are is not that which suffers.
But before we begin,
Just take a moment to relax,
To be comfortable.
Now,
Take a long,
Slow,
Deep and relaxed breath in.
Then,
At the top of the breath,
Pause for a moment.
Then exhale,
Allowing the outgoing breath to be slightly longer than your incoming breath.
Then pause again,
At the bottom of the breath,
And a slow,
Quiet,
Deep,
Relaxed breath in again.
Then pause again at the top,
Then exhale as before.
You will find that this rhythm of breathing will become second nature to you.
And now,
Before anything else,
Just notice what is here.
What is present,
With you,
Right here,
Where you are.
Is there any stress or tension?
Any sense of discomfort?
Doubt?
Tightness?
Or emotions?
Or joy?
Let all be quietly noticed.
There is no need to push anything away.
Nothing here needs to be adjusted.
You are simply aware of what is present,
No matter how or what appears.
And in this quiet noticing,
Things may begin to open,
Gently,
Naturally,
Supported by the calming,
Natural rhythm of your relaxed breathing.
Now,
See if something else is noticed.
Whatever is being experienced is also known.
A thought may be here,
An emotion may be there,
Sensations,
An openness,
Joy or a suffering.
All of it is being quietly noticed,
Without being shaped in any way.
Now ask yourself,
Are these experiences,
These sensations,
Aware?
Or are they being observed?
Let's look a little deeper.
What is having these experiences?
There is an awareness already here,
Silently present,
Behind all.
Aware of the body,
Aware of the breath,
Aware of all thoughts,
Of thinking,
As they come and go.
And this awareness,
Does it suffer?
Or is it simply aware of what is felt,
Seen or heard?
There is nothing you need to answer.
This is not a mental exercise.
Thoughts come and go,
Feelings rise and fall,
Sensations appear and dissolve.
But something remains eternally present.
Something still.
Something quietly in the open and spacious freedom of awareness.
Unchanging,
Inseparable.
This presence,
This unmoving background of awareness,
Is what you formlessly are.
Not the passing experiences.
Not the changing sensations or emotions.
Not the streams of thinking.
None of it is the true you.
Not the suffering,
But that which sees all.
The open space of flow,
Of ease.
The quiet allowing in which all of it appears.
So now for a few moments,
Just rest here,
As this open,
Allowing space of awareness.
Nothing to hold onto.
Nothing to push away.
Nothing to change.
The breath moves gently.
And behind it,
Awareness is already present.
Effortless and still.
And if at any moment thoughts or emotions appear,
Notice,
Where does it appear?
Is it in the mind of thoughts?
The sensations?
The feelings?
Or in the pristine awareness that knows them?
See this clearly.
Awareness itself remains untouched,
Quiet,
Present,
At one with all.
And this recognition does not require effort.
Does not require practice.
It is already here,
Timelessly present.
This oneness with all means nothing is separate from you.
Whatever is outside,
Is also inside,
Seamlessly,
Timelessly.
And now,
As we come to a close in this meditation,
Notice again the natural flow of the breath.
Take a long,
Slow,
Relaxed,
Deep breath in.
Then at the top of the breath,
Pause for a moment.
Then gently exhale.
Then pause again at the bottom of the breath.
Bring your awareness back to the body,
Resting comfortably,
Supported and at ease.
And when you are ready,
Gently open the eyes.
Carrying with you this simple knowing,
This clear recognition,
That what you are is not touched by passing thoughts,
Experiences or emotions.
That which you are remains the silent background.
The stillness and quiet,
Inseparable presence of one's awareness being.
The abiding stillness and calm of the heart's awareness.
