Welcome to this mindfulness practice where we explore the idea of unity and oneness.
To get started,
Find a comfortable position,
Perhaps sitting on a cushion or even lying down.
Make sure you feel both relaxed and alert.
Whenever you feel ready,
You can close the eyes.
Notice any sensations that emerge in the body.
You may feel some tension in the muscles or a general buzzing feeling.
You could become aware of the surface beneath you rising up to support you.
Whatever you notice,
Simply allow it to be without judgement.
Rest your attention wherever you feel the breath most clearly.
It could be the tip of the nose,
The back of the throat,
The chest or the belly.
Think of the breath like waves washing over a beach.
One moment the water stretches across the sand,
The next it retreats to the ocean.
There is a process of expansion and contraction,
Just like the inhale and exhale.
Take a moment to observe this rhythm.
Become aware of the feeling of expansion on the inhale and the feeling of contraction on the exhale.
If at any moment you get lost in thought,
Simply finish the thought and then draw your attention back to the breath.
Now start to listen to the sound of your breath.
Just observe any noise that the inhale and exhale make.
It could be very subtle or quite obvious.
Now move your focus to the sounds you can hear close by.
Do not become invested in each noise.
Just listen to the collection of sounds come and go in your awareness.
Expand your focus a little further to the general soundscape in the distance.
Allow these sounds to come and go without focusing on a particular noise.
Start to let go of your focus on the soundscape and simply become aware of awareness itself.
Notice that there is an awake mind within you.
Simply observe this awake mind.
You do not have to strain to find it.
No need to overcomplicate it.
Simply become aware that you are awake.
Notice that this awareness within is unchanging.
Thoughts may come and go.
Emotions rise and fall.
But this awareness,
This calm awake mind remains ever present.
This field of pure awareness is where we can find unity with humanity.
We are all awake conscious beings regardless of our outward appearance or culture.
The light of consciousness shines within each and every human.
Within every sentient being.
Take a moment to dive deeper into this calm mind within.
Become aware of awareness.
As we explore this field of awareness within,
We are reminded of our unity with all beings.
Albert Einstein encapsulated this truth when he said,
A human being is part of a whole called by us the universe,
A part limited in time and space.
He experiences himself,
His thoughts and feelings as something separated from the rest,
A kind of optical delusion of his consciousness.
This delusion is a kind of prison for us,
Restricting us to our personal desires and to affection for a few persons nearest us.
Our task must be to free ourselves from the prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.
So as we draw this meditation to a close,
Begin to invite some deeper breaths into the lungs.
And make some gentle movements such as wriggling the fingers and toes.
Allow the sound of the meditation bell to bring you out of this practice.
