In meditation it's really helpful to follow a path as you deepen into more subtle experiences of consciousness.
First it's important that you can allow your mind to settle and then relax into your body and into your ground connecting you to a sense of steadiness within.
You can start becoming aware of feelings and sensations within your body and this awareness can expand until you become aware of your whole body from the inside out which can start to really connect you to deeper internal experiences.
This awareness gives you a direct link to the awareness of your subtle body,
A connection to your inner vitality or life force.
Your subtle body is the interface between your physical body and pure consciousness which is the experience of non-duality.
You transcend your ordinary dualistic perception of life and directly experience your true nature and this clear and bright experience is pervaded by a feeling of bliss and love.
In this meditation I will guide you on that path.
Opening up into the experience of non-duality is not always so easy.
For some people it can be a spontaneous experience but for others it's a gradual path of deepening.
But whether you get there or not doesn't matter because you could find this gradual path of deepening starts to allow things to move and release within you and transformation starts to happen.
In this meditation I will give you some guidance and then I'll leave a space of silence and these spaces of silence are times for you to drop into your own experience and feel what is happening for you.
Let's begin by finding a comfortable position where your body can feel awake but relaxed.
Try to sit with your back nice and tall.
Don't be too rigid.
Allow a sense of movement in your body.
Once you're comfortable bring your awareness to your breath.
The awareness of your breath within your body.
The awareness of the feelings and sensations of your lungs,
Ribs and abdomen rising and falling with each in-breath and each out-breath.
Don't worry about trying to make anything happen.
Just let yourself be inquisitive and notice feelings and sensations within your body as you breathe.
At any point you get distracted there's no need to stop the thoughts or push them away.
There's no need to create stories around them and there's no need to judge yourself.
Just notice that you've drifted.
See if you can let go of the story and then gently bring your awareness back to feelings and sensations of your breath within your body.
You can keep doing that over and over and remember to hold your space with a sense of compassion.
Make a subtle shift by putting your awareness on your out-breath as a resting and settling breath.
Let your awareness follow your out-breath down and feel your body relaxing deeper and deeper with each out-breath.
When you become distracted you will probably notice a sense of holding or contraction in your body.
If you do,
Just notice it and allow it to soften and relax and gently come back to your out-breath and let your awareness relax into feelings and sensations within your body again.
Now take your awareness to the ground of your being.
Notice the feelings and sensations of the weight of your legs,
The sensations of the ground or the chair pushing up from below you,
The feeling of it really supporting you and holding you as you relax and see if you can let your whole body relax deeply into that supportive sense of ground and check if you're really allowing yourself to trust your sense of ground and deeply relax into it.
If you get distracted remember to hold your space with the sense of compassion and love.
Try not to judge yourself.
When you notice you're distracted,
Soften around the thoughts.
Let them go and allow them to go where they need to go and then gently come back to your breath within your body and let your body relax deeply into your ground again.
Move your awareness up into feelings and sensations within the trunk of your body and notice anything that is there and give it space to be as it is.
Hold a sense of compassion for yourself and really let go of any judgments pushing away or holding.
Just give everything space and let your body relax into your ground.
Allow your awareness now to expand to the rest of your body,
Opening your awareness out to your arms,
Your head and back down into your legs until you become aware of feelings and sensations within your whole body as you relax and breathe.
If you notice any tension in your body,
Any subtle holding or contraction,
That's okay.
Just allow it to soften and relax again and then gently bring your awareness back to your breath,
Back into feelings and sensations within your body.
Now let yourself open to a more spacious sense of awareness.
Don't try to make anything happen.
It will happen naturally by continuously allowing yourself to relax and let go and just allowing your awareness space to open to a sense of spaciousness.
You may get a sense of the vitality within your body.
A feeling of aliveness,
Like a vibrancy within.
You may get a sense that this vitality has different tones,
Feelings and nuances to it.
Give everything space and allow everything to be as it is.
Quiet,
Present awareness.
Until now we've had an awareness of something,
An awareness of your breath,
An awareness of your body.
Something for your awareness to very lightly,
Gently hold on to as you relax.
And now we're starting to just allow your awareness to open to a sense of spaciousness.
If you notice yourself trying too hard or you're distracted,
You will probably notice holding or contraction in your body.
So again,
Gently let go,
Bring your awareness back to your breath,
Allow yourself to relax into your body and allow yourself to open to a sense of spacious awareness,
To the vitality and vibrancy within as you relax.
Allow your awareness to become more spacious and more open as you breathe.
You could have a sense that as you breathe,
Your whole body is breathing,
Like your skin is permeable.
And let that breathing process soften that subtle holding to your sense of form.
As you breathe,
Let your whole body breathe and let your awareness gradually become more spacious and open.
Eventually opening into the spaciousness of awareness itself,
The spaciousness of clear awareness.
And as you rest in clear awareness,
Just let go.
As we bring this meditation to a close,
You could spend some time reflecting on your experience and your connection to this sense of spaciousness in your body and mind and in your life.
Allowing things to be and gradually allowing ourselves to deeply relax and let go can start to allow things to shift within us.
Stack energy can start to move and transformation in your life begins.
You could let me know in the review how this meditation was for you.
Were you able to connect to it?
To feel it in your body?
Did you notice anything shifting or has it given you something to reflect on?
Thank you for meditating with me.
