1- 2 -3- Serenity

There are two traditional aims of meditation: creating a healthy human life and moving beyond our ordinary "I" to a larger, impersonal consciousness/awareness. This simple yet powerful practice will allow you to experience, almost effortlessly, the fundamental ground awareness which is the initial step towards stabilizing a more expansive sense of self, with all of its special qualities.

Transcript

Welcome.

My name is Elliot Dasher.

I'm a physician and meditation teacher.

Meditation in its traditional form has two main aims.

The first is the development of a healthy human life,

And the second is touching beyond our usual self to our natural and authentic self.

Both of these aims first require that we quiet our mind,

And then experience the serene,

Impersonal awareness,

Which is the ground of our authentic self and all the special qualities you will discover there over time.

We are fortunate that we can catch a glimpse of this open,

Thoughtless,

And clear awareness quite simply.

I'll explain that now as I introduce the practice for this meditation.

First we take a deep breath in.

Second we forcefully blow out on the expiration,

Emptying our mind of all of its activities and talk,

Just letting everything go.

We let everything drop away.

And third,

At the end of this expiration,

We hold our breath.

We suspend breathing for a special period of time that is extended but comfortable.

Perhaps a count of six to eight is an example.

During this period of no breathing,

All cognition and all thoughts will naturally come to an end.

You will automatically experience a serene presence and awareness.

It is an automatic physiological phenomenon.

It just happens.

Do not try to analyze it.

Just rest in serene,

Spacious openness of the suspended breath.

Everything else will happen by itself.

Do not try to analyze it.

Just rest in serene,

Spacious openness.

Then repeat the cycle again,

Inspiration,

Forced expiration,

And emptying of the mind,

Holding the breath and resting in a natural,

Serene awareness.

Let me demonstrate.

Deep breath in,

Deep breath out,

Forcing it while emptying out the mind,

Holding the breath while resting in the experience of a thoughtless awareness.

Try this on your own for the next five minutes.

I will briefly speak to you during this period.

Start now.

Drop everything,

Empty out the mind on the forced expiration.

Drop everything,

Empty out the mind on the forced expiration.

Drop everything,

Empty out the mind on the forced expiration.

Drop everything,

Empty out the mind on the forced expiration.

Drop everything,

Empty out the mind on the forced expiration.

Drop everything,

Empty out the mind on the forced expiration.

When you are holding or suspending your breath,

Just rest.

Just settle in to the experience of stillness,

Serenity,

Awareness,

A place to go,

Nothing to do.

Just rest in that experience.

Thank you.

Now return to your usual breathing,

But rest in that stillness throughout the breathing cycle.

Remember it,

Just rest in it,

So throughout your normal breathing,

You are in a place of stillness,

Clarity,

Serenity,

Thoughtlessness,

And awareness.

This stillness is like Teflon,

Whatever rises as mental activity does not stick,

It drops away.

Just settle in to and experience the stillness.

If your mind carries you into its chatter once again,

Return to the basic breathing exercise,

And still stillness reasserts itself.

A place to go,

Nothing to do,

Just be easily,

Naturally,

That stillness and serenity.

We will do this for another several minutes.

Okay.

If mental activity arises,

Which it may,

Just treat it like a Teflon awareness.

Let's just drop away.

If your mind is taken over by mental activity,

Return to the basic exercise,

And re-experience the stillness and awareness while holding the breath.

Notice this awareness is impersonal,

You cannot find the usual sense of I or self there.

It's just an impersonal awareness,

Presence,

And is-ness.

Okay.

Over time,

As you settle your mind in this impersonal,

Easeful,

Effortless awareness,

And more stability is gained,

You will become increasingly familiar with special qualities.

That are found there.

Serenity,

Stillness,

Ease,

Spaciousness,

Insight,

And wisdom.

You'll discover that there are no negative emotions,

And always a sense of positive well-being.

There is no suffering.

That is only in the usual,

Ordinary I.

I suggest you practice this daily,

Getting increasingly familiar with this special,

Non-dual,

Spacious awareness.

You might even try it for a few minutes here and there during the day.

I'll leave you now,

But you continue as long as you wish,

And then return to your normal activities.

Reviews

This practice is marvelous and insightful - thank you for such an important gift🎇

Thank you. In anxious moments, this exercise quickly helps calm my mind, breathing, and heart rate. Have successfully used it in the middle of the night after a bad dream and any time stressful moments and anxiety get the better of me.

The deep breathing really helps.

I felt peace & serenity. I was able to completely let go of all thoughts while focusing on holding my breath. Great technique. Thank you.

Clear and straightforward. It works. Thanks. Namaste.

Thanks for the guidance and clear instructions. It is the simplest one which really made a difference. 🙏

Yes..it was great and I get it although I kept hyperventilating...

Effective method for stillness, thank you. Bookmarked 🙏💜

Thank you for this simple yet profound exprience.❤💚💛💜💙🌹🌹🙏🙏🙏

Thank you. Very interesting, bookmarked, need to repeat in order to enjoy the depth.

Loved the voice, pacing and words. Peaceful practice. Thank you.

This practice is so soothing and liberating. I am very grateful. Namaste 🙏🏻

Thank you! A simple but powerful tool to enhance my practice.