Welcome to this meditation.
You can listen to this meditation.
However you are.
Right now.
You don't need to arrive in a particular state.
You don't need to calm down first.
You don't need to understand anything.
You don't even need to want to meditate.
Perhaps you're anxious.
Perhaps.
You're exhausted.
Perhaps.
You're confused.
Perhaps you're frightened.
Perhaps you feel detached.
From yourself.
Fall from the world.
Perhaps you're experiencing something profound.
Something mysterious.
Something you don't know how to explain.
Or perhaps you feel completely ordinary.
Or perhaps you feel nothing much at all.
Whatever is happening.
You don't have to change.
To get this.
Because this meditation isn't asking you to manufacture belonging.
It's inviting you to notice.
And gradually form.
Into something that may already be here.
So begin simply.
Allow yourself.
To find a position.
The feels.
Comfortable enough.
Not perfect.
Just comfortable.
And notice the places where your body is being supported.
Perhaps.
The chair.
Perhaps the floor beneath your feet.
Perhaps the bed.
Beneath you.
Perhaps the back.
Of a sofa.
Notice.
You don't have to create that support.
It's already happening.
You can simply receive it.
And perhaps.
.
.
Take a slow breath.
Not because you need to breathe correctly.
Just.
Because.
.
.
Sometimes.
Breathing out.
Gives the body permission.
To do a little less.
Again.
A gentle breath out.
And once more.
Allowing the breath to leave.
Without needing to replace it immediately.
And then Your body knows.
What to do.
The maybe.
Part of your mind.
Which wants to know.
What's going to happen.
During this meditation.
That's completely.
.
.
Understandable.
Perhaps it's already wandering.
What am I supposed to feel?
When will I feel belonging?
Am I doing this correctly?
Is this going to work?
Let that part of your mind do its job.
You don't need to stop it.
In fact.
Perhaps you can give it full permission.
Keep doing its thing.
And perhaps you can give it a name.
Predicty.
The path.
The predictor.
The part.
That tries to anticipate that.
The park.
That likes things to be familiar.
The part.
That scans ahead.
And asks.
What's coming next?
What does this mean?
What should I do?
Predicty isn't your enemy.
Predicty has probably worked very hard for you.
It's tried to help you navigate life.
Tried to keep things manageable.
Tried to keep things familiar.
Perhaps.
Sometimes.
It's worked too hard.
Perhaps sometimes.
Its predictions.
Have frightened you.
More than they've helped you.
And perhaps sometimes.
It's tried.
To defy reality.
Or control for the uncontrollable.
But you don't have to fight with predicting.
You can simply let it take.
A little holiday.
Not because he's bad.
Because he only really needs to work occasionally.
Perhaps,
Imagine.
Predictive.
Has a comfortable chair somewhere nearby.
A place.
He can sit.
He can keep an eye on things if he wants.
He can make predictions.
He can analyse.
He can notice possibilities.
You can continue being.
Predicty.
And you don't have to follow.
Every.
Prediction.
Because there's another possibility.
Something.
Quieter.
Something.
Less interested.
In knowing what happens next.
And more interesting.
In experiencing.
What is happening?
And let's call this.
.
.
Belonging.
You don't have to imagine belonging as a person.
Perhaps he's simply a way of being.
A way of relating to experience.
A place where you don't have to stand.
Outside yourself.
Watching.
Evaluating.
Checking.
Predicting.
Trying to get somewhere.
Instead.
You're simply.
.
.
Participating.
Experiencing.
It's a long game.
Perhaps you already know something about this.
You may have experienced it.
While playing.
Dancing.
While making music.
Wild.
Walking.
While talking with someone you love.
While absorbed.
In a film.
While reading.
While laughing.
While spending time with a child.
Perhaps.
While doing something you're good at.
When you stopped thinking about yourself.
And simply became.
Involved.
There may have been no particular thought.
I belong.
You simply.
That long.
That's.
Important.
Because.
.
.
Belonging.
Doesn't necessarily announce itself.
It may not arrive as a powerful emotion.
It may not feel like warm.
It may not feel peaceful.
Sometimes belonging.
Is almost.
Invisible.
What can be is simple.
As not needing.
To stand apart.
From what's happening.
So.
Rather than trying to feel belonging.
Let's do something different.
Let's stop looking for it.
You don't have to find belonging.
You can let belonging find you.
Feel the support.
Beneath you.
You don't have to earn it.
Notice.
See ya.
You don't have to deserve it.
Notice the sounds around you.
You don't have to understand them.
Notice.
You're breathing.
You don't have to make it happen.
Is already happening.
And you.
Are already participating.
Perhaps.
That's enough.
Predict tea.
May still be talking.
And that's alright.
Let him.
He might say.
But what if?
And you can let him say.
What if?
He might say.
We need.
To understand this.
You can let him say.
Point A.
To understand this.
He might predict something.
Frightening.
And you don't need to fight a prediction.
You can simply.
.
.
Notice.
Predicty is predicting.
And then feel the chair.
Field.
Your feet.
Notice.
You're freezing.
And return.
Not to an answer.
But to belonging.
Something worth discovering.
You don't have to wait until Predicty stops.
Before you can belong.
You can belong.
While your mind predicts.
You can belong.
While your mind worries.
You can belong.
While uncertainty.
Is present.
You can belong.
Wildfear.
Is present.
You can belong.
While confusion is present.
Perhaps.
For a moment.
Bring to mind something you're currently struggling with.
It's not the most overwhelming thing.
Something.
Manageable.
Unnoticed.
Whether you can allow it.
To be present.
Without.
Immediately needing to solve it.
You don't have to like it.
You don't have to agree with it.
You don't have to understand it.
Trust.
Allow it.
To exist.
While you remain here.
Breathing.
Supported.
Present.
Perhaps.
Say quietly.
Inside yourself.
This.
Can be here.
And I can be here too.
Thank you.
This can be here.
And I can be here too.
That may be something powerful.
About that.
Not pushing experience away.
Not becoming experience.
Not solving experience.
Simply.
Belonging.
With it.
And perhaps you can experiment with something else.
Notice.
An uncomfortable feeling.
Maybe.
Anxiety.
Maybe sadness.
Maybe.
Uncertainty.
Maybe emptiness.
Maybe.
Exciting.
Or maybe nothing in particular.
And instead of asking How do I get rid of this?
Try.
Can I belong here too?
Not because the feeling is good or bad.
Not because you want it to stay.
Simply.
Because you can allow yourself to remain part of it.
Of your own experience.
Part of this.
Is here.
Perhaps.
There is a subtle difference.
Instead of I am anxious.
Then maybe.
Anxiety.
Is here.
And I am here too.
Instead of Pie.
And lost.
You could say.
Feeling lost.
Is here.
And I am here.
Instead of I don't know who I am.
Perhaps you could say.
Not knowing.
Is here.
And I'm here.
There's no need.
To force these phrases.
If they don't fit.
Let them guide.
The important thing.
Is the underlying movement.
From fighting.
Towards allowing.
From standing outside.
Experience.
Towards.
Participating.
In it.
Needing certainty.
Towards.
Belonging.
In uncertainty.
And perhaps.
.
.
You can notice something else.
You're not only belonging.
To something.
You're belonging with.
Something.
Where's your body?
With your breath.
We're through.
With the sounds.
The moment.
With your feelings.
With your uncertainty your life.
You may have been looking for.
For belonging.
As though it was somewhere you needed to be.
To arrive.
But perhaps belonging is less likely.
Arriving somewhere.
And more like stopping your struggles.
What the fuck?
That you're all ready.
So take a slow breath out.
And feel the support beneath you.
Perhaps allow your body to become.
A little heavier.
Not collapsing,
Just.
.
.
Allowing.
Imagine that the surface beneath you is completely willing.
To receive you.
You don't need to hold yourself.
Above it.
You can let yourself.
Fall.
Not physically.
But metaphysically.
In sensation.
Fall out.
Of the effort to keep everything together.
Fall out.
Of the effort to understand everything.
Full out.
Of the effort.
To predict everything.
And fall into.
Being here.
Perhaps.
There's no.
.
.
Dramatic.
Sensation.
That's perfect.
Belonging.
It doesn't have to feel.
Dramatic.
It might be a millimeter.
Of softening.
A little less effort.
A moment.
Where your attention stops searching.
Quiet.
A feeling of being supported.
A moment.
Of not needing to explain yourself.
Is enough.
You can fall.
Into.
For longing.
One millimeter.
At a time.
And now.
Perhaps.
Allow your awareness.
To become a little.
.
.
Wider.
Notice.
Your body.
Notice the room.
The space.
The sounds.
For thoughts.
Notice the feelings.
Nothing needs to be pushed away.
Or excluded.
Just let everything have a little room.
To breathe.
Predicty can be there.
And long e.
Can be there.
Thoughts can be there.
Feelings.
Can be there.
Uncertainty can be there.
And you.
Can be here.
Perhaps.
Imagine.
Predictee.
And belonging.
Working.
Together.
Predict he doesn't disappear.
He simply stops being responsible for everything.
Belonging.
Takes the lead.
Predictee.
Becomes the assistant.
He can notice.
He can remember.
He can anticipate.
He can help.
When genuinely needed.
But he doesn't have to run the whole experience.
Perhaps Predicty can finally relax.
Because he knows.
The pin longing.
Is here.
And perhaps you know this state.
Already.
You may have experienced it.
Unexpectedly.
Somewhere familiar.
When you suddenly notice the sky.
Sitting beside someone.
Needing to say anything.
Listening to music.
And losing track.
Of time.
Being absorbed in something you're creating.
Laughing.
Unexpectedly.
Swimming.
Dancing.
Play.
Making love.
Reading.
Pray.
Meditating.
With nature.
Or simply lying.
In bed.
And feeling.
That for a moment.
Nothing needs to be different.
Those moments.
Can become clues.
Not instructions.
Clues.
Reminders.
That belonging is.
Not something.
You need to manufacture.
It is.
A capacity.
Away your systems.
Already knows.
How to participate.
And perhaps now.
Bring your attention.
To something that is difficult for you.
Not the most overwhelming experience.
Something you can hold.
Gently.
May be.
Uncertainty about who you are.
Maybe fear.
About what is happening.
Maybe a sense of spiritual isolation.
Maybe an uncomfortable sensation.
May be difficult.
Relationship.
May be simply the question.
Of what happens next.
Allow it to be here.
And notice.
He may belong.
Even here.
And perhaps you don't feel belonging.
And that's okay.
Then perhaps you can belong.
For the fact.
That you don't feel belonging.
Right now.
You don't have to pretend.
You don't have to perform.
You don't have to produce the right experience.
You can belong.
To exactly where you are.
Even if where you are.
Is somewhere.
Difficult.
And this may be one of the most important things to remember.
Belonging.
Doesn't mean.
I feel wonderful.
Belonging means I don't have to exile myself.
From my own experience.
And take a slow breath.
Out now.
And allow that possibility to settle.
You don't have to exile yourself.
Not because.
.
.
Everything is okay.
It's not because everything has a spiritual meaning.
Not because you understand what is happening.
Simply because you're here.
And you can be here.
With yourself.
Perhaps.
Imagine once again.
That you're falling.
At this time.
There's no ground.
Rushing towards you.
Instead.
You're falling.
Gently.
Into something spacious.
Something.
Doesn't demand.
Particular.
Identity.
You don't need to know who you are.
Before you fall.
You don't need to know.
What happens next?
You don't need to know.
What this experience means.
You simply fall.
Perhaps.
Into the support beneath you.
Perhaps into your breathing.
Perhaps into the present moment.
Perhaps into life.
Perhaps.
Into relationship.
Perhaps into.
.
.
Quiet sense.
That you are not required.
Stand apart.
And supervise.
Your own existence.
You can.
Participate.
And if your mind starts predicting.
Predicty can predict.
Play.
Can belong.
Predict tea.
And worry.
Can belong.
Predicty can ask questions.
Can belong.
Predictee can become excited.
Can belong.
Predictee can become frightened.
Can belong.
Perhaps.
.
.
This.
Is the beginning.
Of a new relationship.
With your own mind.
Not.
I must stop thinking.
My mind.
Can think.
And I can still belong.
I must stop feeling anxious.
Anxiety.
Can be here.
And I can still.
I must understand.
Myself.
I can be.
Even wild.
I'm becoming.
Allow yourself to rest here for a while.
There's nowhere else.
You need to get to.
No particular state to achieve.
A special experience.
Required.
Perhaps.
You feel.
Peaceful.
Perhaps.
Restless.
Perhaps.
Emotional.
Numb.
Perhaps.
Curious.
Perhaps.
.
.
Nothing much.
Whatever is happening.
Can be part of this.
Adieu.
Can be locked.
So take another slow breath.
Let your body be supported.
Perhaps notice.
That you've been doing this throughout your life.
Belonging may have appeared.
Before you had language for it.
Before you had theories about it.
Before you knew.
What meditation was.
Their own moments.
When you simply participated.
When you didn't need to stand outside yourself.
Whether you were doing life correctly.
Perhaps.
Those moments.
Are not lost.
Perhaps they remain available.
As something you have to recreate.
But has.
Capacity.
You can become.
Familiar with.
Once more.
And this is where repetition comes in.
Becomes useful.
Each time you practice.
You're not trying to force yourself into belonging.
You're becoming.
Familiar.
With the pathway.
A breath out.
A little less effort.
A little more sensation.
A little less.
Prediction.
A little more participation.
A little less searching a little more allowing.
Perhaps.
Eventually.
Your body begins to recognize.
The pathway.
Before your mind has even understood it.
What's happening.
So when you leave this meditation.
You don't have to remember everything.
Perhaps,
Remember only this.
You don't have to find belonging.
You can fall.
Into it.
And perhaps another.
Let the mind predict.
That you are salvation.
Later.
Today.
Predicted.
May return.
He may worry.
He Way Analyze.
He may tell you something is wrong.
You don't have to fight him.
Perhaps simply notice.
Predictee.
Is here.
Then breathe out.
Feel something supporting you.
And ask.
Can I belong here too?
And don't ask.
Can I make this go away?
Just.
Can I belong here?
And listen.
Sometimes the answer may be yes.
Sometimes.
Only a tiny yes.
Sometimes.
Not yet.
That's okay.
Even the question.
Itself.
Can become.
A pathway.
And perhaps.
.
.
One day.
You'll notice.
Belonging.
In this situation.
Where you didn't expect it.
In uncertainty.
In sadness.
Confusion.
Excitement.
In ordinary life.
In a difficult.
Conversations.
In silence.
In your own changing identity.
Perhaps.
You'll notice.
The belonging.
It doesn't require you.
To know exactly who you are.
Doesn't require you.
To know exactly.
Where you're going.
It doesn't require you.
To feel.
A particular way.
It simply asks.
How can you be here?
And perhaps,
You can.
Not perfectly.
Not permanently.
But enough.
To breathe.
Enough to rest.
To participate.
The next.
Step.
Begin to notice the room.
The sound.
The temperature.
The surface beneath you.
Your hand.
Your feet.
Your breathing.
Flat.
Your attention.
Return.
Grand Chili.
Without leaving anything behind.
Your thoughts can come with you.
Of feelings.
Come with you.
Your questions can come with you.
Predicty can come with you.
Until only.
.
.
Can come with you too.
You don't need.
To hold on to this feeling.
You don't need to preserve it.
Belonging doesn't disappear.
Simply.
Because you stop paying attention to it.
It may become quiet.
It may become subtle.
But it remains.
A capacity.
Waiting.
To be noticed.
So take one final slow breath out.
Perhaps.
Allow yourself.
To fall.
Just a little.
Into the support.
Beneath you.
Into the room.
Into your body.
M2.
This moment.
Into.
Your life.
No need to know.
What comes next.
That the mind predicts.
That the heart experiences.
Let the body breathe.
And let yourself get along.
Why never?
You're ready.
Open your eyes.
Or simply allow your attention to return.
And take this.
Poisoning.
You don't have to find belonging.
You can fall into it.
That the mind predicts.
Let yourself.
And long.
And thank you so much.
For joining me.
I hope to meet you again.
In another meditation.
Just reflect for a moment on how you feel now.
Perhaps you feel inclined to share your experience.
If so,
Sharing your experience can help.
You and it can help others in so many ways.
The more you share,
The more you get.
The more others get.
So please ask questions,
Comment,
Subscribe.
Follow like all those good things and I'll see you.
And be with you next time.
See you soon.
