Welcome to a guided meditation.
This is embodied awareness and spunder integration.
Place yourself in a very comfortable position.
You can be sitting or lying down.
Let the body be supported.
Close your eyes.
Notice you are already aware.
There's no effort needed.
Feel the clear awareness of being.
Gently feel the body.
Feel the points of your body that are touching the floor.
Feel the weight of the body.
Feel the inner aliveness within the body.
Feel the body as a continuous field of sensation.
As if the whole body is breathing.
Allow the attention to sink into the body.
Feel the chest.
The whole of the belly.
The throat.
The face.
Feel you are inhabiting the body from within.
Let the body be known from inside.
Begin to notice within the body field.
Is there any movement?
Any sensation?
Tingling?
Pulsing?
Flowing?
Any subtle vibration?
Even in stillness something is gently alive.
This is the natural pulsation of life.
Do not analyze.
Just feel.
Without searching,
Allow one area to become more vivid.
As a tension,
A density,
An emotion or a subtle knot.
Allow it to arise.
Allow it to come to you.
Go inside the sensation.
Observing from within.
Feel from within.
And let it be exactly as it is.
No correction.
Now simultaneously notice the sensation is appearing in awareness.
Don't think it.
Feel.
How sensation is within your awareness.
There is the sensation and the knowing of it.
Both are present.
Suffer any sense that I am here and the sensation is there.
Instead notice the sensation and awareness are not separate.
Continue noticing and just observing from within the sensation and observe any changes,
Expansion,
Contraction,
Intensifying,
Releasing.
Allow it just as it is.
Do not want to guide it.
Do not want to change it.
This is energy moving.
Stay with clear awareness.
Stay with full feeling.
If the sensation becomes too overwhelming,
Widen to include and feel the whole body.
Feel the ground beneath you.
Let the breath move naturally.
Allow nothing to be excluded.
The intensity of the experience is held within openness.
Now gently expand your noticing.
Noticing and observing the sensation,
The whole body and the whole space of awareness.
All at once.
And ask silently,
Is anything outside of awareness?
Rest in the felt answer.
Allow everything to be as it is.
Drop all efforts.
There's no focusing.
There's no technique.
There's just everything appearing within awareness as one seamless field.
Sensations happening as they are.
The breath.
Subtle movements.
And even thoughts.
All is included.
Notice nothing you experience is separate from awareness.
And awareness is not disturbed by any experience.
Rest within that.
And now we come to closing the practice.
Gently deepen the breath.
Feel the body where it touches the earth.
And as you come back and as you open your eyes,
Keep the sense of this open field.
You're only changing your perception.
You're not changing the inner vibration.
Take a moment to feel the body.
To feel the integration of heart,
Mind,
Body and spirit.
Feel the spaciousness within mind and body.
Feel the continuous awareness holding the space for experience.
Thank you for joining me.
Hari Om Tat Sat
