Finding Inner Ground You Can Return To

This guided meditation supports you in reconnecting with the steady field of awareness that remains present beneath changing thoughts, emotions, and sensations. Through breath awareness, body sensing, and gentle self-inquiry, this practice helps you access an inner ground that's always available to you.

Transcript

Hello, This is Itsel. Welcome. This practice is an invitation to reconnect with the place inside you that remains steady, Even as the outside world and your experience of it changes. A place you can return to again and again. In moments of intensity and conversation in the middle of uncertainty. This isn't about creating a special state or getting rid of what you're feeling. It's about remembering the ground of awareness that's already here, Holding whatever arises. Let's begin. Feel free to be seated, Standing, Or lying down. Whatever's most comfortable for the body. Also, If it feels comfortable, Allow the eyes to gently close, Or lower the eyes and soften the gaze. Feel yourself arriving right here, Right now. And bring attention to the places where the body meets the surface supporting it. The ground beneath it. Let the body feel held. Now bring the awareness to the breath, Not changing it. Simply noticing the body breathing itself. Feel the inhale arrive the gentle expansion. Feel the exhale release. The soft letting go. Take one slow, Deep breath in through the nose. And a long, Unhurried exhale out through the nose. Another breath in smooth and steady. And a slow, Soft release. One more like that. Um. . . And out. And now allow the breath to return to its natural rhythm. Notice the rise and fall. The expansion and contraction of the breath. And as you stay with the breath, See if you can also notice that you are aware of the breath. Breath is happening. And awareness is noticing. And rest for a moment in that simple noticing. And now gently let the attention move to sensations in the body. Just notice whatever sensation is most present, Right now. If it's helpful, You're welcome to scan the body from the feet to the head or the head to the feet and see what's here. If you're not aware of any sensation, Bring the awareness to that absence of sensation. Pressure, Warmth. Coolness. Tightness movement. Emptiness Whatever's here. Just notice. If the attention wanders to a sound a thought. A memory. Simply notice that. And then gently return to sensation in the body. And now feel yourself as the one who is aware. First sensing what's here in the body and then experiencing yourself as the field of awareness in which sensation is coming and going and now become aware if there is any emotion present. There's no need to summon anything. If you're aware of an emotion present Let it be known as sensation in the body. And if no emotion is present, Notice that too. Whatever is here is welcome. If you are aware of an emotion Notice how that emotion shows itself as sensation. Perhaps as movement or pressure, Heat or energy. And again notice whether emotion is present or absent, Coming or going. Awareness remains steady. Rest here in that experience of yourself as the field of awareness. Aware of the emotions, Whatever their state. Now let the attention shift briefly to the activity of the mind. You may notice thoughts arising, Images, Phrases, Planning. Remembering. There's no need to. Make them stop. There's no need to follow them. There's no need even to believe them. Simply notice the thoughts appearing, Moving, Disappearing. Like clouds passing through a vast sky. And notice once again, Even as thoughts come and go. Change disappear. The awareness that notices the thoughts remains steady and constant. Present. Aware. Return to that sense of awareness. And rest here in that experience of yourself as this field of awareness. No need to focus on anything in particular. Simply noticing you as the awareness. In which sensations in the body the breath. Changing emotions or thoughts. Move through. You being awareness in which everything is coming and going. Awareness in which everything is welcome, Just as it is. Being awareness. And reflecting on all that's been or is now present. Sensations, Emotions. Beliefs, Thoughts. The experience of being pure awareness. Everything just as it is. Yourself just as you are. Now gently begin to sense the room again. The air on the skin. The sounds around you. The ground beneath you. Without leaving this sense of inner ground, Inner presence, Awareness. Let the breath a body, A mind. Be just as they are. And remember, This ground, This field of awareness is available at any time in the middle of activity, In conversation, In uncertainty even in moments of intensity. You can always return to it right where you are. You are the awareness, Aware of itself. And now, As we end our time together, If you'd like, You may bring the palms of the hands together in front of the heart. And we'll close with a silent wish. That all beings everywhere know peace. Peace. And only peace. And when you're ready, Allow the eyes to lift or open. And thank you for being here with me today.