Hello,
And thanks for choosing this meditation.
I suggest you get very comfortable in Shavasana or Corpse Pose,
And take a few deep breaths to signal your body to begin to relax.
Exhaling completely each time.
And feel as if your entire body is sinking.
Arms and legs getting heavier.
The whole body heavy and sinking.
Each exhale bringing more relaxation.
And now,
Please allow me to set an intention for this practice.
Repeat the following statement three times along with me as a positive affirmation,
As a statement of fact that is already manifested.
I am that which is aware.
I am that which is aware.
I am that which is aware.
And connect now with the natural breath.
The sense of your body being breathed.
We all use the word I many times each day.
When you say the word I,
What image do you have about yourself?
What labels do you attach to yourself?
Kind,
Generous,
Funny,
Serious,
Compassionate.
When you were a young child,
You had a very different image about yourself than you do now.
And as you grow older in the future,
Your sense of I-ness will also change.
It's normal for our self-image to change as time moves on.
So which of these self-images is the real you?
Which of the ever-changing self-images we have throughout our lives is the real you?
The reality is that the only constant in your life since your first memory has been a sense of presence,
The deep sense that you exist.
This sense or feeling,
I am,
Has never changed and never will change.
So let's meditate and see if we can have a deeper and more direct experience of I am.
We'll now mentally scan the entire body and this will bring a profound sense of relaxation to the body.
And as the body relaxes,
The mind relaxes as well.
Also the body scan is more than just relaxation.
It leaves you with a profound sense of inhabiting your body.
So as I name various body parts,
Feel into them without thinking,
Without visualizing,
Only sensing.
Start with the right hand thumb and each finger,
The whole right hand,
The forearm,
Upper arm,
Shoulder,
The entire right arm.
Moving down the right side of your torso,
The hip and buttocks,
The thigh,
The calf,
And the right foot,
And each of the toes.
Now move over to the left hand thumb and each finger,
The whole hand,
The forearm,
Upper arm,
Shoulder,
The entire left arm.
Moving down to the left side of your torso,
The hip and buttocks,
Thigh,
Calf,
Left foot,
And each of the toes.
Feel both legs together,
Both arms together.
Move up to the head.
Feel the top of the head,
Back of the head,
The forehead.
Sense the eyes,
The nose,
Ears,
The throat and neck.
The entire body from toes up the legs and into the torso,
The hands up the arms and up into the shoulders,
Up the neck and into the head.
The entire body as one.
Feel the entire body as a field of radiant energy radiating out in all directions.
The boundaries of the body seeming to dissolve.
And become aware of the sense of inhabiting your body.
When we inhabit the body in this way,
There's a deep sense of presence,
Of being in the body.
And now return to the breath.
Draw your attention to the natural,
In-going and out-going breath.
Feel the breath moving along the passage between the belly and the throat.
On exhaling,
It rises from the belly to the throat.
On inhaling,
It descends from the throat to the belly.
Be completely aware of this movement.
Belly to throat,
Throat back to belly.
Don't try to control the breath.
Just be aware.
And now let's return to that sense of I am.
And repeat I am silently several times to yourself.
I am,
I am,
I am.
At any moment,
Only one thought,
Feeling or perception can exist in consciousness.
Let that one feeling be I am.
When the mind stays in the I am without moving,
You enter a state which can't be verbalized.
It can only be experienced.
The sense of I am is always with you.
But we attach all kinds of things to it.
I am this and I am that.
All these self-identifications are misleading.
Because of them,
You take yourself to be what you're not.
Try thinking of yourself as momentary,
Occurring only in the moment,
Without a past or a future.
If you can have the realization that whatever you think yourself to be is based only on memories from the past,
You can end the search.
Become aware of the feeling of existence itself.
You know that you exist.
You're listening to my voice right now,
Without any thinking or labeling.
And let that feeling of existence itself,
Let that be enough.
It's enough to know simply that you are.
And return now to the I am.
And let it echo through your entire being.
And try to remember throughout your day to return to a felt sense of just being.
A sense of you are.
Thanks so much again for listening.
Thank you.
