Welcome.
Today's practice focuses on inner space awareness.
Once you notice the silent,
Calm,
Open space inside your body,
Beyond thoughts,
Emotions and physical sensations,
You can choose to turn your attention inwards rather than outward.
By sensing this subtle spaciousness within,
You naturally invite calm,
Clarity and presence.
And by resting your awareness in this inner space,
You begin to realize your true self,
The part of you that is indistinguishable from all other beings.
So when you're ready,
Sit comfortably,
Spine upright,
Shoulders soft and let your hands rest wherever they fall naturally.
Allow your eyes to close or lower your gaze.
We'll start with some breath awareness for a few moments to calm the mind and allow you to focus better.
You may choose to pause the recording and continue on the breath until you feel your mind has become more quiet.
Let's start with three deep breaths.
Breathe into your belly and long exhale out the mouth.
Repeat this two more times and then let your breathing go back to normal.
Now bring your attention to the breath as it moves in and out of your body.
Notice where you feel it the most,
In your nostrils or maybe your chest and belly.
Watch the inhale rise and exhale fall.
If your mind wanders,
Simply return to the breath.
Now let's shift from breath to your body,
Starting with your head.
As we go around,
Notice how your attention is like a flashlight that can be pointed anywhere you wish.
Bring your attention to your forehead.
Feel all the sensations there.
Now let's go to the right ear.
Put all your attention into that ear.
Now fully into the left ear.
What can you feel there?
Let's go to the back of the head.
Notice all the sensations there.
Now we'll go within.
See if you can notice the space in between your forehead and the back of your head.
This does not need thought,
Just your full attention.
You're not trying to feel any sensation there.
In fact,
There is no physical feeling in what we're attempting.
Only a noticing of space.
Remember,
Don't think about it.
Just point the light of your attention inwards.
Pass the sensations and into the open,
Clear emptiness.
Let's move to the body now.
Feel your chest,
The sensations on the skin.
You might feel tingling or maybe not.
Go deeper.
Can you feel your heart?
Maybe your lungs expanding?
Remember,
No thought,
Just attention.
Let's go deeper.
Pass those sensations.
Can you notice the vast no-thingness?
Can you sense the silence in there?
The space that holds everything within it?
If you're thinking,
I can't notice anything,
Then you're getting close.
If sensations or emotions arise,
Just notice and let them pass.
Your full focus is needed here to go beyond them.
Let's move to your stomach now.
Feel the sensations,
The rumbling,
The tightness or tingling.
Imagine you have a blown-up balloon in there,
Big enough to fill your whole belly.
You're still able to feel what's around the balloon,
Your organs and muscles.
But let's put all our attention on what's in the balloon.
Of course you won't feel anything in there,
As it is empty.
But can you notice the space?
After you have imagined the balloon,
Move past the image and thought and just focus on the empty space.
As you go about your day,
Try and keep some attention on the inner space.
The more you do this,
The more you will cut the constant pattern of thought and connect deeper with the peace that is already present within you.
You may wish to continue this practice,
Or if you're ready,
Open your eyes.
Enjoy.
