Hello,
It's Mario here.
Thank you for joining me.
For people who are new to meditation,
It can seem daunting and complicated.
It may even be difficult to see what all the fuss is about.
Stay with me and I'll guide you.
Let us begin by understanding what meditation really is.
Meditation is not a practice,
It's not a system to be followed,
Nor is it a method to achieve something.
The moment you seek a result,
Whether that's peace,
Silence,
Enlightenment,
You've already lost what meditation is.
Meditation is not the pursuit of an experience,
It is the ending of pursuit.
It is the art of observing,
Of seeing.
Seeing without the distortion of desire,
Without the interference of thought.
And when we realize,
Truly realize,
How our thoughts distort,
Shape,
And mold our reality,
We start noticing its influence.
And it is in this noticing that we learn so much about ourselves,
Both inwardly and outwardly.
Because in this space of observation,
Of seeing,
We can see what is as it is.
Whether it's a landscape,
Another person,
An emotion,
Or a problem to solve,
There's only perception,
Free of interpretation.
And with that comes clarity.
Seeing the influence of thought is what ends the influence of thought.
And this is meditation.
So now when you're ready,
Let's sit quietly.
Take time to find a comfortable position where your body is at ease.
And close your eyes gently,
Not with effort or force,
But with a sense of relaxation.
And now,
Just listen.
Not just to the sounds around you,
The distant murmur of life,
The rustling of the wind,
But listen inwardly too.
Can you hear your thoughts?
Can you notice?
Can you watch them?
In the same way you'd watch some leaves moving down a river.
There's no need to control them.
No need to suppress them.
Watching them is enough.
Ask yourself,
Who is watching these thoughts?
If the mind says,
Me,
Is that not thought too?
Perhaps there is a perception that takes place that is outside of thought.
A perception that doesn't say,
I am watching.
It's not a perception.
It's something that just watches.
Let this question sink in.
Do not answer it with words.
Instead,
Stay with the question.
With a feeling of curiosity.
Have some fun with it.
Who is watching these thoughts?
Keep in mind that if your mind feels chaotic right now,
Or you're struggling to follow these steps,
That's okay.
It is enough to notice the chaos and the chatter in your mind.
This too is meditation.
Now bring your attention to your breath.
Wherever you may feel it strongest,
Whether it's in your stomach,
Your chest,
The inside of your nostrils.
Just watch the breath.
Not to control it,
But to feel it.
The cool air entering your nostrils,
Filling your lungs,
And the warmth as it leaves.
Allow the breath to move naturally,
Effortlessly.
Can you watch this breathing without the watcher?
Without your mind saying,
I am breathing.
Just remain here for a little while.
Simply being present without effort.
When a thought comes,
There's no need to push it away.
When a sensation arises,
There's no need to cling to it.
Everything moves,
Flows,
And changes.
This is the beauty of life.
Be with this stillness for a little while longer.
This effortless awareness.
Now,
As you gently open your eyes,
Do not let this meditation end.
Can you carry this same presence into your day?
Can you walk and talk and act without the weight of effort?
Without division between the watcher and the thoughts being watched?
This is meditation.
Not for a few minutes,
But as a way of life.
Thank you so much for joining me.
I hope this has been useful.
If you have any questions at all,
Please don't hesitate to ask.
Until next time,
Stay present.
