Hello and welcome to this Three Precious Pills meditation inspired by the teachings of Tenjin Wangyal Rinpoche.
My name is Dielle and I'll be guiding you.
Please be comfortably seated.
Sitting tall and light.
Feet flat on the floor.
Let's prepare with a short breathing practice.
Now with an inhale,
Raise the arms from the sides of your body.
Up overhead,
Touching the palms lightly.
And on the exhale,
Lowering the arms,
Stretching out to the periphery of your body.
Arms at your side,
Take a deep breath in and raise the arms overhead.
Stretch at the top and on the exhale,
Extend the arms,
Reach out into the space around you.
Let's repeat that.
So bringing the arms up on the inhale.
Hold and stretch,
Perhaps getting a little longer through the sides of the body.
And on the exhale,
Reaching open.
And one more time,
Breathing in.
Perhaps holding the breath a little longer as you reach even taller.
Then exhale.
Taking time to exhale fully as you bring the arms back down to your lap.
Now allow the breath to return to a natural pace and rhythm.
The first thing we need to do is bring ourselves back to ourselves.
Normally,
Our attention is going out to everything around us,
And there's always something demanding that attention.
So just bring that outward focus back in toward yourself.
You can continue to use the breath to help you anchor into this moment.
It's also possible just to feel the body in space.
Go ahead and feel the ground beneath you,
Supporting you and your body.
Notice what parts of you are in contact with the surface of support.
Notice what parts of your body are folded upon themselves or touching.
Notice any pressure that you might feel as a result.
Oftentimes automatically as we shift our attention like this,
The breath will respond to the turning inward with maybe a deeper breath or a sigh or yawn.
So allow that if anything comes.
Just be still.
Let the body remain in one place.
And then notice that even though we are physically still,
There's always movement.
There's always the blood coursing through the veins.
There's always the breath moving in and out.
But notice what is underneath that.
Can you sense the stillness beneath the movement?
Can you sense how everything flowers or arises out of stillness?
And now notice that all of your senses are open.
They're still receiving information,
Whether it's light and shadow behind the eyes,
The sound of my voice or sounds in your environment,
Or sensations of the air moving through the nostrils,
Or the warmth of your hands on your body.
So the senses are still alive,
Still receiving,
Even in stillness.
Just notice what it is you're receiving.
Sound is a great thing to focus on here,
Even if it's just the sound of your breath.
We have become silent sitting here,
But that doesn't mean there isn't noise or sound.
Can you sense that here too,
All sounds arise from a deeper,
Soundless place,
A profound bed of silence?
And then notice that thoughts might appear about anything and everything from time to time.
That's okay too.
They're just arising.
It's spontaneous.
But just like understanding that all movement arises from a bed of stillness,
And just like seeing that out of silence is born every sound,
From a spaciousness,
A vastness comes every thought.
So now for the next few minutes,
We'll sit quietly.
You may choose to focus on your sense of being still,
Being silent,
Or on the spaciousness both around and within you,
Or you can move between all three,
Stillness,
Silence,
And spaciousness.
There's no right or wrong way to do it.
Just remain in a state of allowing until you hear the sound of the bell.
Before you open your eyes,
Let's take a moment to dedicate this practice to the attainment of the most supreme and sublime enlightened mind for the benefit of all sentient beings.
You may now take a slow deep breath as you gently open your eyes,
See if you can maintain a sense of stillness,
Silence,
And spaciousness as you do.
Acknowledge any changes to your state of mind and being.
That concludes this meditation.
Thank you for meditating with me.
