Welcome.
In this practice we attempt to shift our awareness towards the ever present,
Eternal,
Still spaciousness that surrounds us and exists within us.
This shift requires no force or effort,
Only a subtle turn of your perception.
The stillness is already here,
Plainly present,
Yet overlooked due to the busyness of the mind and the constant movement of attention.
Once this stillness is recognized,
An unbreakable connection to the peace and joy on the other side is established that cannot be reversed.
We'll start with some breath meditation to calm the mind.
So close your eyes and take a few deep breaths,
All the way in and slowly exhaling through the mouth.
And once you're done,
Let your breathing go back to its normal rhythm.
Pay attention to the in and out movement of your breath.
Where can you feel it most?
Maybe in the chest or stomach.
Let all thoughts come and go,
Don't follow them.
If you realize you've been thinking,
Don't be upset at yourself,
But be grateful that you have awoken and realized you were thinking.
Stay here with the breath for a few more moments,
Or you can even pause and continue until your mind is quiet enough.
So we'll start by opening your eyes and finding an object in the far end of the room,
Directly in front of you.
Focus on it with full attention,
But let go of all description or thought about it,
Just attention.
Now move your attention to an object closer to you,
But still directly in front of you.
Give it the same full attention without any labeling of it.
Move your attention back to the distant object and back to the near object.
Notice how your attention feels like a spotlight that you can point anywhere.
When an object is given full thoughtless attention,
It almost feels unrecognizable,
But permeates a life you might have not seen before.
Now let's try to move our attention on the empty space in between both objects.
To do this,
You need to look in the middle area and unfocus your eyes and shine your spotlight of attention on the empty space.
If you're finding it difficult,
It's perfectly fine.
We are not accustomed to focusing on space and stillness.
Just keep going.
Being able to place attention on empty space is an effective way to realize the eternal spaciousness within yourself.
So now let's try and go a bit closer.
We'll start with focusing on the distant object for a few seconds.
Now move to the space in between the two objects.
Remember,
Don't think,
Just look with full attention.
Now move to the closer object.
Let's give attention to the space in between you and the closer object.
We can do this by raising our hands in front of us and focusing on the hand.
Then we lower the hand and keep the focus on the space the hand was in just now.
You might need to try this a few times.
Even though we are looking into the space,
The goal we are attempting is more similar to sensing of emptiness.
Now bring your attention to your face.
Notice the sensations.
Possibly tingling,
Heat or cold.
Can you now bring your attention to the space between your face and the back of your head?
You shouldn't feel any sensation there,
Just clear spaciousness.
Remember,
You're trying to notice the stillness that lies underneath all sensations and feelings.
This takes full awareness without thought.
Now let's bring that awareness to the space right behind your head now.
You can do this by imagining what that space and the back of your head looks like for a few seconds and then letting the image go and leaving the awareness there.
You may want to practice object awareness and space awareness at times during your day.
The more you hone in your attention,
The easier it will become to be aware of the pure stillness that we are all a part of.
You may want to continue by going back and forth between the different points or if you are ready you may end your practice.
Have a wonderful day.
