Spacious Mind And Heart

Abandon yourself into the infinite space of awareness with a warm, clear and awake mind-heart. Being in the moment we can embrace the flow of experience: knowing what is pleasant as pleasant, knowing what is unpleasant as unpleasant, and knowing what is neutral as neutral.

Transcript

Hello, Welcome to this guided meditation where we will abandon ourselves into that huge wide space of awareness, Slowly letting go of the thinking mind and slowly enter into this natural state of awareness, Of simply being present to the experience that is here. And the more and more you enter into this natural state, The more you will experience this space, This huge vast infinite space and really start to embrace whatever is here and flow with the experience, Flow with life. Let's start the meditation now. Find a comfortable posture where you know you can stay still for a while, Simply feeling the body, Feeling the breathing in the body, Feeling the body breathing. You might feel the buttocks pressing against the cushion or the chair. Simply feel the pressing sensation in the buttocks. You might feel the legs, Maybe the heaviness in the legs or the lightness. You might feel the feet, Maybe touching the ground or touching the other leg. You might feel the hands, Maybe touching the legs or touching each other. You might feel the back, From the base of the spine up till the top of the head. The back is straight, Upright, The head aligned with the spine, Like if someone was pulling from the top of the head towards the ceiling in a gentle, Delicate way. The shoulders are relaxed, Soft. The arms, The hands are soft, Relaxed. The face is relaxed. All the muscles in the body slowly relax, Letting go. All the meanings, All the ideas, All the judging, And slowly settling. In this meditation posture, Where we can feel strong, Awake, Aware, And at the same time, Soft, Relaxed, Kind, With ourselves, With the body, With the mind, With the breathing. The forehead is relaxed, The space between the eyebrows, The eyes, The eyelids, All the muscles around the eyes can relax. There's nothing to watch now, Nothing to look at. So we can let go, That impulse that we usually have to grasp, To achieve, To understand, And simply be. Be aware of the in-breath, Be aware of the out-breath, Or be aware of any other sensation that catches my attention right now, In this very moment. I simply feel it, The way it is now. If I can keep my attention on the breathing, I simply feel the breath, The belly rising and falling. But if for some reason another sensation is more relevant or dominant, I can feel it. How is it? Is it hard or soft? Is it moving, Changing? Is it hot or cold, Pressing, Pulling? I explore with curiosity and kindness, Keeping the attention here, In the moment. And if I realize that I'm tensing up, Maybe there are tensions in the body or in the mind, Breathing out, I can let go, Drop the tensions, Put everything down, And simply be open to the experience, Being it pleasant, Unpleasant, Or neutral, Nor pleasant nor unpleasant. And I can always go back feeling the breathing, Simply feeling the belly rising and falling. And each time I breathe in, I can renew my intention to keep my attention here, In the moment, Feeling what is going on right now, In this very moment. And each time I breathe out, I can let go a little more. I can relax a little more. The jaw is relaxed, Soft. The mouth, The tongue is loose, Soft, Relaxed. The lips are relaxed, The cheeks, All the muscles in the face can relax. There's nothing to grasp now, Nothing to achieve. So we can let go that impulse that we usually have to understand, To hold on to, And simply be. We will have time later, At the end of the meditation, To analyze, Understand. Right now, For these few minutes of the meditation, We can simply be. Be aware of the in-breath, Be aware of the out-breath, Feeling the abdomen rising and falling, Breathing in and breathing out. We're letting the space of awareness be as wide as it can be, So that anything can be, Just the way it is now, The abdomen or the chest, Expanding and contracting, Expanding and contracting, Breathing in and breathing out. We train the mind, We train the attention to flow with the experience, With no resistance. There's nothing to push away, There's nothing to grasp, There's just experience. Feeling it pleasant, Unpleasant, Or neutral. We are embracing it all, Witnessing with patience and kindness, All that is passing by into the sky of awareness, All that is surfacing into consciousness. And so, Let's keep on witnessing what is here now in silence, For these last few minutes of the meditation, Till the sound of the bell.