Welcome to this 15-minute meditation practice.
In this session,
We will explore a unique technique that invites you to transcend the limitations of your mind and experience a profound sense of presence.
Find a quiet and comfortable space where you can relax,
Without any disturbances.
You can either sit or lie down.
Choose the position that feels right for you.
Begin by gently closing your eyes.
Take a moment to settle into this space,
Letting go of any external distractions.
Now,
Take a deep breath in,
And as you exhale,
Release any tension you may be holding in your body.
As you continue to breathe naturally,
Imagine that you are gradually losing strength or knowledge just like the fading of daylight as the sun sets.
Feel yourself becoming lighter,
Almost as if you're floating with each passing moment.
You might sense your body beginning to feel heavy,
Like a weighty anchor.
Embrace this sensation.
Say to yourself silently,
I am dying,
I am dying,
I am dying,
And let these words flow through you.
Take a deep breath in,
And as you exhale,
Release any tension you may be holding in your body.
As you continue to breathe naturally,
Imagine that you are gradually losing strength or knowledge just like the fading of daylight as the sun sets.
Feel yourself becoming lighter,
Almost as if you're floating with each passing moment.
You might sense your body beginning to feel heavy,
Like a weighty anchor.
Embrace this sensation.
Say to yourself silently,
I am dying,
I am dying,
I am dying,
I am dying,
I am dying,
I am dying,
I am dying.
As you immerse yourself in this experience,
A sense of detachment from your physical body may arise.
You are no longer confined by its boundaries.
You are free to transcend it,
Shift your awareness away from your body,
As if you are looking down at your lifeless vessel.
It's merely a form,
An empty shell,
Devoid of life.
As you continue to observe yourself from this detached perspective,
Realize that there is no concept of being in or out of your body.
You exist beyond these distinctions,
In a realm of pure consciousness.
In this state,
Notice how the incessant chatter of your mind has dissolved.
There's a serene silence,
An absence of thought.
You are free from the grip of past and future.
You are anchored in the present moment.
I am dying,
I am dying,
I am dying,
I am dying.
As you continue to observe yourself from this detached perspective,
Realize that there is no concept of being in or out of your body.
You exist beyond these distinctions,
In a realm of pure consciousness.
This is transcendence,
A state of pure awareness,
Where you are untethered from the worries,
Fears and planning of the mind.
It's a place where meditation unfolds effortlessly.
You can practice this meditation anytime,
Either by simulating the gradual loss of strength,
Or by physically exhausting yourself until your body naturally surrenders.
In both cases,
The key is to transcend the mind.
Now let's take a moment to integrate this experience.
Recognize that you can carry this state of presence with you into your daily life.
As you continue to sit or lie in a comfortable position,
Bring your awareness back to your heart center.
Feel the warmth and energy radiating from this space.
Now,
Think of someone you care about deeply,
Someone who brings joy to your life.
It could be a friend,
A family member or a loved one.
Hold their image in your mind.
Silently repeat these words in your heart.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Feel the genuine love and well wishes flowing from your heart toward this person.
Imagine your positive intentions surrounding them like a warm,
Comforting embrace.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Extend this loving kindness further to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Finally,
Expand this loving kindness to all beings,
Everywhere.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Allow this loving energy to permeate your being and ripple out into the world.
When you're ready,
Gently open your eyes,
Carrying this sense of loving kindness with you as you continue your day.
Thank you for practicing with me today.
