A guided meditation.
To help us find it.
Our center.
The center is a deep sensor connectedness to your inner body.
Your sensations.
The feeling of nameless is.
Peace.
Which has no cause.
Which has no beginning.
Which has no particular reason.
Who exist.
Which is why this piece.
Never goes away.
Because it is unconditional.
This is your safe space.
Before we begin this meditation.
Find a comfortable place to sit.
If you are sitting on the ground.
Sit down.
A pillow or a meditation.
Something that keeps your back straight.
And relax to the same time.
With your knees.
Pointing towards the ground.
If you are sitting on a chair.
Make sure your chair as back support.
And you're relaxed.
As you sit here.
First,
We begin with Notice your breath.
You'll see that the state of mind you're in matches with the way you are breathing right now.
The more.
Unsteady the mind.
The more unsteady our breath tends to be.
Our goal in this session.
Is to have a calm breath.
And therefore have a calm mind.
You are going to take 20 breaths.
And as we begin,
Exhale.
Twice the amount of air that you usually do.
With each hexadecimal.
And notice as you exhale.
That your body wants to breathe in.
As a natural reaction.
Continue Thanks for your link.
And inhaling as a reaction.
And we search for what is called the rooting breath.
Rooting breath.
Peace.
Of frequency of breathing.
It is between four and six breaths a minute.
Having said that.
.
.
Let's begin our breathing.
Begin.
With an exhale.
In here.
Excel As you inhale.
Let your belly come out.
Exhale.
Inhale again.
You know.
Try not to move your shoulders.
X-ray.
Inhale again.
And exit.
Feel the sensations of breathing.
Exhale.
Let your mind not wander.
Any thoughts?
The thoughts.
That's around your breathing.
And exit.
Inhale.
Next video We are on breath number 10.
10 more to go.
Inhale.
May I take a seat?
Very gentle.
Very easy.
No stream anywhere in the body.
Inhale.
And exit.
The parts should stay here.
And exit.
Inhale.
And exit.
Inhale.
And exhale.
Bring your thoughts to the sensations you are feeling.
In your belly.
As your lungs expand.
And the error goes up.
Here it comes,
In here.
Here it goes.
Exhale.
In bread.
Heart rate.
In breath.
Heartbreak.
One last time,
Inhale.
And exit.
Breathing correctly.
Our thoughts and emotions.
And her mind comes back.
To a neutral state.
Feel the peace spread in your body.
Now we are going to move.
To the next step.
Which is this thing.
If you are thinking right now,
You can listen to your mind chatter.
As if someone is speaking inside our own minds.
We are now going to teach ourselves.
Stop listening to those sounds.
And listen.
To the sounds in our physical reality.
As we were breathing,
There were certain sounds.
That I will breath.
Makes.
See if you can listen.
The sound of your own breathing.
Keep your eyes closed.
Listen to the sound as the breath draws in.
How's this?
And then draws out.
As you listen to your breath.
Expand.
Your awareness.
And listen to the sounds.
Inside your own house.
The arm of the air conditioner.
Or the fan running in the background.
There are people in the house,
The sounds,
And they are making.
There is a clock on the wall.
Listen to the way it ticks.
Listen to each sound.
Pay attention.
And honor every sound.
That falls on you years.
Slowly expand.
Your awareness.
To the sounds that may be outside.
U window.
May hear cars driving by.
The rustling of the leaves.
As the wind blows.
The airplane.
Humming about the clouds.
Maybe a dog barking in the distance.
The sound of birds singing.
Listen to every sound.
As if.
It were a song.
Sung just for you.
Because it is.
Now as you connect,
To your sense of listening.
Notice your breath.
How it is moved.
And easy.
And drooping.
How the mind it's connected the natural sounds around you.
And as you notice,
The sounds.
You realize,
You are finding peace.
Because.
.
.
As the mind becomes aware,
On the sounds.
It also becomes aware.
Of silence.
Feel.
A neutral nature.
Of all sounds around you.
This is presence.
Embrace it.
Soak it in.
Let the line Become familiar.
With the silence.
We are no longer.
Processing information.
We are no longer thinking.
We are only Connecting.
Reality.
Disconnecting from the mind,
Reality.
And merging.
With sound reality.
Now we move on to step three.
Which is feeling.
As our listening deepens.
And begins to reach Naturally.
Within our own bodies.
As our mind becomes quiet.
We begin to perceive our own body.
If you can.
Feel.
Your own heartbeat.
See you again.
See you.
The Gentle pulsating in your chest.
Than in your fingertips.
Now it is How has the heart beats?
The pressure in the fingertips.
Changes.
Or ripple.
Flows through the body.
With each.
Beat of our hearts.
Now quickly,
Scan your entire body Your whole body.
And C.
How much?
Of it you can feel.
Being alive.
And how much of it fails.
As if it has no sensations.
Can you,
For instance?
Few,
What's happening?
In the toe of your left foot.
We can start.
On either toe.
And just notice.
You have forgotten it.
Move to the other toes one by one.
And see if you can perceive there.
Unique nature.
As you bring back these sleeping toes of your left foot.
See if you can do the same for your right foot.
Feel the way your feet are connected to the ground.
Notice how they've been carrying your weight.
For so many years.
Let your awareness naturally spread Up your legs.
From your ankles.
To your cause.
Pay your knees.
To your thighs.
Your hamstrings.
If parts of your legs have been sleeping.
Wait for the awareness to return to those parts.
Move your awareness up.
The genital area.
Okay,
Bringing it up.
Till you reach the belly.
And the chest.
See if you can bring your awareness up your spinal area.
As you come back to your Shoulders.
Notice.
The weight.
And the strain they are carrying.
Move that string Now on your embody.
Through your hips into the ground.
That he assured us.
Sink into the ground.
Move the awareness to your hands.
Relax your shoulders.
Your triceps.
And mold the awareness.
To your fingers.
Again,
Notice to add.
See how you're hot?
Is connected.
To your entire body.
Your body should now feel completely alive with sensations.
Notice.
The sounds once again.
Check in with your breath once again.
See you can breathe Listen.
And see you.
At the same time.
There is so much reality to experience.
And none of it.
Requires a single thought.
Notice all the sensations.
The sounds.
That you're experiencing.
Realize.
How there is no Judgment.
The chest,
So.
.
.
There is no need to describe them.
More knee to change them.
Now we move on to step 4.
With our internal connection established,
It's time to open our eyes.
Meditation.
Is not Get over.
For it is now the time to honor or sense.
Of sight.
Focus on any ordinary object lying around you.
In a book.
Applied.
And then click OK.
The more ordinary it is.
The less personal attachments you have to it Observe it as if you have never seen it before.
And label it.
See ya,
Cup!
Without verbalizing the word copy.
See a blind?
Without quality itself.
Letting go of all.
The judgments.
Beautiful.
Slowly.
Scan its surface.
Look at its edges.
Absorb its color.
Be with it.
Look at the wall in front of you.
Notice.
Hit shade.
Its texture.
See how the light balances.
Ah,
Perfect.
Let me go off judgments once again.
Look at each crack.
H mark UCI.
This is your connection with visual reality.
It has no interruption of mental images,
Memories.
Or thoughts.
Contains no projections.
Relax into this new way of seeing.
Breathe.
Now.
.
.
Look at your own hands.
See the lines on your palms?
See how soft or rough your hands are.
Notice in the texture.
Find details on your own hands which you have never seen before.
Look at your fingers in detail.
Look how they show your age and experience.
Or catch your fingernails.
Look at their color.
Size,
Shape Notice how they reflect light in different shades of red.
Feel the aliveness in your hands.
Something now.
Which is more than 20 feet.
The farther it is,
The better.
If you want you can open it now.
Look at the trees outside.
Rest your eyes.
Rest your facial muscles.
Release the pressure you feel.
Above your nose.
Under your eyes.
Your eyes want to.
Go out of focus.
Allow them.
Stop trying everything.
Now close your eyes.
And breathe.
Notice this piece.
It flows through you.
And envelopes you.
Let it fill your mind.
Let it fill your body.
Completely.
This piece is what you want.
Nothing more.
And nothing less.
That this piece is yours.
Forever.
