Letting Go Of The Meditator (No Background Music)

This is a gentle invitation for you to let go of the meditator. That one who tries to get it right, makes effort in meditation, who constantly judges experience as good or bad. Come back to your true self beyond thought, beyond the fearful, anxious one that never feels safe or that their life is enough just yet. I hope this meditation meets you where you need it the most.

Transcript

Today I'd like to invite you to let go of the meditator,

That one who's trying to get it right,

The one that wants a calm mind or to feel more relaxed.

Today I invite you just to sit,

Even letting go of the word meditation.

Sit and be alongside whatever comes your way in this space.

Sitting on a chair,

A cushion,

A sofa or you can lie down on a bed.

Now take a deep breath in all the way down into your belly.

Breathing out and gently close your eyes.

And begin by just noticing how is your body right now.

Is there any tension or tightness in particular areas?

Also tune in to those neutral or soft areas in your body that might not hold any emotional weight.

Maybe noticing the tingling in your hands,

Coolness or warmth in different parts of your body.

And not trying to search these areas out,

Just allow them to bubble up,

Show themselves to you.

And then they stay around or they gradually fade away and move back.

And as you do this,

Softening a bit more,

Allowing the weight of your body to go down into the surface you're sitting on.

Allow gravity to push your shoulders down,

To relax your face.

And other things might come in as well,

Thoughts and feelings,

Sounds,

Welcome them in as well.

So if your attention is taken out to sounds,

Allow your attention to go there.

And then a thought,

Your mind's there.

So if you find you're getting caught in thoughts,

You're playing an active part in adding to a story.

That's okay,

They like to pull us in and they often think they're very important.

So if you notice that,

No need to do anything,

Just notice,

Ah,

There I was in that thought.

There's no detaching to be done,

There's no correction to be made.

Here you are,

Aware,

Aware of this experience.

Allow yourself to be present,

To be with what is.

Letting go of that one who is trying,

Trying to get it right.

Trying to follow the guidance correctly.

Trying to find a state of peace,

Of calm.

Letting go of that one,

Being with your senses,

Sensing the world as it appears.

And doing this with kindness,

With a sense of self-awareness.

And doing this with kindness.

So meditation isn't about being a robot and shutting ourselves off,

Pretending everything is okay.

It's about being real and kind.

So it's about being kind,

It's about being kind.

It's about being kind,

It's about being kind.

It's about being real and kind.

So if difficult thoughts arise and pleasant sensations,

Maybe an underlying static of anxiety running in the background.

Being kind to yourself and acknowledging that's difficult sometimes.

And if you do find yourself lost in any of these experiences,

Doing what you need to do.

You can come to your breath,

Notice your breathing,

Intentionally for a few breaths.

Or as an act of kindness to yourself,

Put your hand on your heart.

Feel the warmth of your hand in the centre of your chest.

And you can say to yourself,

It's okay,

Whatever's here is here right now.

It's not my fault,

I haven't created it,

I haven't chosen it.

And then when you feel centred and grounded,

Allowing yourself to step back,

Step back from that effort.

Doing almost nothing.

Sitting with yourself,

Just as you are.

Sitting with sounds and thoughts and feelings.

All the things that arise each day.

All the things we often miss,

Avoid or react against.

What's it like just right now,

Not to add anything to this moment?

What's it like not to be the meditator?

What's it like not trying to get it right?

What's it like to be with your experience without judgement?

To feel difficulty with openness and trust.

And inevitably,

Things that come up will hit our stuff,

Stuff we've stored over many years.

And that's okay.

Try not to pass through as best you can.

Just being a witness of experience,

With kindness and care,

However you find yourself right now.

Allow yourself to fall back behind the judging self.

And continuing to do this in your own way.

Knowing that you will be carried away from time to time.

And this too is just part of your experience.

You can leave it alone.

Let it be.

Feel the stillness underneath all of this.

You can leave it alone.

Let it be.

Feel the stillness underneath all of this.

Let it be.

Feel the stillness underneath all of this.

Let it be.

You you you what's the true nature of this moment what's here if we had no memory no past no future to worry about or plan for what's truly here in the present moment you you you you you you you you you you you now noticing how you are right now having spent this time in presence,

In awareness or whatever word fits with your experience notice how your mind is,

How your body is how you might be in relation with the outside world of sounds of movement and you can just take a few deep breaths if you want to feel your body on the surface you're resting on feeling grounded and held feeling safe maybe feeling a sense of trust in the world maybe feeling a sense of instability the constant movement of phenomena always moving,

Always changing but know that you are the stillness underneath all of this it's not always clear to us in our daily lives how this stillness is always here when so many things can make us react judge ourselves things that go wrong meditation or this non meditation is a way to fall back and be aware of being the awareness behind all this stuff and it can help to stop in your day sometimes just a sip of your eyes open and look at what's true in this moment what objects are in the room what feelings are present what's the true nature of this moment in this moment anything is possible it's just this moment and it's here so now ending our meditation so you can take a deep breath in breathe out gently open your eyes take your time to adjust into the world with eyes open be aware of any thoughts rushing in telling you that you need to get on with your day or any guilt that that wasn't time spent well enough letting all those thoughts be there as you transition have a lovely day

Reviews

Very lovely, found this extremely relaxing for some midday selfcare. The guidance was beautiful. Thank you ❤🙏

Beautiful meditation to start the day.
Appreciated the quiet moments.

Well done Andy! Clear, straightforward guidance. I so appreciated the lack of music. I was able to be with my environment both physically and internally without distraction! 🙏😎

I love your music Andy, but wow what a great session. The silence really helped me just observe my thoughts and keep coming back to my breath. More of these please.

What a wonderful meditation or not meditation. Thank you for sharing. Will continue to use this. Namaste.

"Without any memories, past or future.. What is the true nature of this moment?" 💡 I will try to think of this more often! Great insight, thank you

A perfect meditation to just not meditate for a while. I wish I could give more than 5 stars.

This was so helpful for me today. I may return to it again later. The kindness in your voice was wonderful. Thank you!

Very nice pacing. Simple and straightforward! Will do again. Namaste.

Thank you. The quiet times were perfectly guided by you

Beautiful meditation. I was able to really be aware of the moment. Thank you

That was lovely, Andy. So relaxing right before bed. 🙏

I really liked this. I want to continue with this teacher.

Great meditation. Well balanced between guidance and silent space. I like that there’s no music. Thank you, Andy. 🙏

Thank you Andy, I am the stillness in the center. Thank you for guiding me to see this.
🙏

I enjoyed the periods of silence. Thank you 🙏🏻 j

Andy, I wish I could carry you in my pocket when I am up against the prison of my thoughts from the past and look at you and ask for your help to release me from that suffering. The past is like crayons not pencils. It is so fucking hard to erase crayon marks, but pencil marks can be erased. Why do you think our think with the past is like crayons? Erasable? Thank you for everything you do to provide your wisdom and comfort.

That was BRILLIANT!!! I have been meditating for years now, and I still haven’t let go of the insistence that has to be a RIGHT way to meditate, and there are MEDITATORS, and there are those who just dabble in it or trying it but not making any effort. I have made myriads of efforts to “do it right”. And with your guidance, I feel now I am the most conscious and focused I have ever been. So thank you for that!!! THANK YOU for that!!!!!

Andy, are you going to offer any more "Live" sessions on Insight Timer?

Such a smooth delivery packed full of wisdom. Thank you Andy!