Morning Meditation — Practice Observing Without Labels

This morning meditation is an invitation to begin your day aligned with awareness itself, rather than the thinking mind. This powerful meditation includes sound effects from everyday life (e.g. birds, water, engines, people talking) to help train you to observe without labels — before the mind names or interprets anything. You'll notice how the mind quickly the mind labels the world. You'll observe bodily sensations, sounds and thoughts, beginning the day in a neutral state of being — awareness itself.

Transcript

In today's morning meditation, We're going to unravel all the layers of self-concept so that we can begin the day reborn in our rawest state of being. Find your usual meditation position, Sitting down comfortably or lying down. Just make sure that you're focused and alert. The eyes are softly closed. As you breathe slowly through the nose preferably, See if you can elongate and lengthen the back. Not too rigid, But also not hunched over. Scan the body and try to let go of any holding. There's always a muscle holding on to be released. Relax the forehead and the eyes. Relax the lips and the jaw. Relax the arms, The shoulders, And soften the hands. Let's check in with how you're feeling. How are you feeling? Try to answer this question not with words, Not with logic, But by showing me with feelings, Sensations. How are you feeling? Is there tension? Is there anticipation? Is there a feeling of nervousness? Is there a feeling of I shouldn't be here-ness? It could be that you feel very positive and optimistic. Whatever you feel, Breathe into it now. Take note of the sounds around you now. The sound of my breath. The sound of my voice. The sounds of birds. It could be the sound of cars, Engines, Babies crying, People talking. Listen to the sounds without giving them a name or a concept. And just notice all of these sounds as vibrations. These sounds are just vibrations of energy. And our mind applies labels to these sounds. So now as you listen to my voice, Imagine that labels and words don't even exist. All that exists is movement of energy, Pulsations of energy, That your brain is interpreting, And then your mind is applying labels. Afterwards, Let's return to the body and find somewhere that needs to be relaxed again. Throughout our meditations, Some regions of our body can sometimes tense up. Relax the hands. Try to find another micro muscle in the fingers to let go of. And see if you can take note of the air as it moves in and out of your nostrils. Now let's check in to our self-concept. I'll ask you, Who are you? You'll have a name, An occupation, A role in your life. You'll have a role in society. Think about all the expectations that others have of you. Really tune in to your roles, Your name, Your story. And remember that you are more than those things. All these things are labels and concepts. What are you underneath all of those concepts? What are you if you aren't your name? What are you if you're not your job? If your job disappears, And if your name disappears, And if your societal obligations disappear, You're still here. You, The awareness, The illumination of the present moment, Are still here. And after this meditation, You will obviously return to your roles, Your name, The story, And your obligations. Those are all very important. But this moment is your opportunity. To sit in awareness. Awareness is your most raw identity. And if you're having trouble connecting with that raw awareness, Then I'll ask you, Try to switch the present moment off. Try to make the present moment not perceptible. You can squeeze as hard as you want, But you can't turn off your awareness. You are constantly illuminating and receiving the present moment. Throughout the day, Enjoy this dance between your roles, Your concepts, Your labels, And then your profound seeing, Hearing awareness. This is your game for the rest of the day. Have a wonderful day.