So ultimately we use the breath and body as anchors to presence.
And bringing our attention onto the breath and body is the essence of the practice but Being very close and attentive to the breath and body brings us back home to the present moment.
Anchors us back to the in-presence.
What takes us away from presence is is the human mind the human mind takes us away from presence.
It's a very natural phenomena.
It happens to each and every one of us.
The mind will take us away from presence and the breath brings us back home So we use the breath and body.
As the primary.
Factors that bring us together.
To present presence.
And the other dimension of this meditation is to Allow.
Align with the present moment in whatever shape and form it takes.
Essentially aligning with reality,
With the truth of this moment.
Surrendering into the moment.
And as we surrender into the moment.
A sense of ease and peace arises within and this is the core practice.
So before we begin,
Please,
As much as possible,
Remove distractions from your environment,
Phones on silent or turned off.
If distractions do arise during the meditation,
Please welcome them.
As they will become part of the meditation because they're part of the present moment.
Anything that arises in the present moment becomes part of the present moment.
To be embraced,
To be accepted.
And that is.
Essentially.
Part of the practice.
So let's begin.
So finding a a relatively comfortable position,
Whether seated or lying down.
And allowing yourself to.
.
.
Relax.
And returned.
To this moment.
Allowing your body,
Your breath to take its natural position.
Gently bringing your attention onto the breath noticing the sensation of the breath the sensation of the inhalation noticing the gentle movement of the breath through your body as you breathe in notice the sensation of the air as it flows into the nostrils moves to the back of the throat into the lungs and belly.
And noticing this gentle expansion and contraction.
Of the chest and belly.
As you pay attention to the breath and the movement of the breath,
If any thoughts and emotions,
Any sensations,
Comfort,
Discomfort,
Pain,
Pleasure,
Anything,
Any phenomena,
Arises.
Allow it to rise and pass away in presence.
Allow your presence to pervade every breath.
As you breathe.
Naturally.
As the air flows through the body and the gentle movement of the chest and belly brings you home.
Notice the breath the movement of the chest Gentle rising and falling off the chest and belly,
Expanding and contracting.
Expanding and contracting.
Allow this presence to pervade The inner body expanded into the chest and belly towards the lower abdomen.
Part of the body towards the spine.
And expand it to the chest,
The upper chest,
The neck,
The shoulders.
Allow your arms to be held in presence.
Your hands and fingers.
Allow your attention to expand into the groin,
Into the thighs,
Into the.
.
.
Knees and calves and ankles and feet.
And allow your attention to pervade every cell and every atom,
Every organ.
Being fully present with every cell,
Every breath.
Fully attentive,
Fully here,
Fully now.
Here and now.
And random thoughts may arise and pass away,
Allow them to arise and pass away.
Imagination,
Memories.
And that's all there is.
The mind imagines,
Memories arise.
Allow it to come and go.
No resistance.
Offer no resistance to any experience.
Allow every experience to arise and pass away.
Pain,
Pleasure,
Comfort,
Discomfort.
Joy Sorrow anything.
Allow your presence to be so much vaster and more spacious than any experience that arises.
So that it holds space for anything that arises.
Holds complete space.
Or any thought,
Emotion,
Sensation.
Pain,
Pleasure,
Whatever.
Nothing to cling on to and nothing to resist everything arising and passing.
Aligning with the nature of reality which is constant change,
Constant change.
Everything coming and going.
Allowing the suchness of this moment.
Allowing this moment.
And sense how it feels to allow this moment to be as it is sense how it feels to align with this moment in whatever shape or form Whether the mind finds it pleasant or unpleasant,
It matters not.
The mind will find certain things pleasant and certain things unpleasant.
All of our minds are the same.
Regardless of our personalities,
Our experiences,
Our likes and dislikes,
The nature of the mind.
Is the same.
Seeks pleasure and avoids pain.
Clings onto what it likes and avoids what it doesn't.
Allow it.
Allow the mind to be as it is for the mind has a certain nature not to be fought or resisted but to be embraced for it is part of part of us.
Part of survival.
The lineage goes back.
To the beginning of life.
Primordial life.
Complex life,
All it was about.
The cognitive function was about survival.
So we carry that with us.
So let us honor and accept the fact that that is the nature of the mind.
Surrender into it.
And underneath that functioning feel that ease and peace that arises when you a line.
With truth,
With reality.
Which is nowhere else to be found but this moment.
Everything else is just imagination,
Belief systems,
Stories.
That we can also cherish and honor but not mistake it with truth.
The ultimate truth.
Which is this moment.
And anything more than that can be found here and now.
Through your own presence.
So as you deepen your presence with your breath and body,
Begin to experience what life is all about.
Thoughts may rise and pass.
Sensations arise and pass.
Mind is a sense making,
Meaning making machine.
The human mind.
Accept and honor that.
And continue to deepen your presence.
By following the breath.
Noticing the breath,
Allowing the breath.
Along the body.
Notice the depths of peace and joy that arises from aligning with this moment,
Being with this moment,
Being present with this moment.
This is your natural state.
The natural state that allows life to be.
The natural state that is aligned with reality.
That mirrors the universe.
As the universe allows you to be as you are.
You allow.
This moment to be as it is.
Which extends to yourself,
To others around you,
To your environment.
As you deepen your presence you have the capacity to hold space in the presence of chaos.
Turmoil.
Conflict.
For your loving presence becomes more expansive,
More vast than anything that arises in the present moment in whatever shape or form.
That initially includes your own reaction and resistance to reality which is the natural state of the human mind and the depth of it.
Dominant state of humanity.
Is constant resistance to reality.
Complaint,
It arises as complaints and judgments.
Of yourself,
Of others,
Of situations,
Past,
Present,
Future,
Regrets,
Resentments.
Inner and outer violence.
It's all a reflection of resistance to reality.
Non-acceptance,
Non-acceptance of yourself,
Of others,
Of situations,
Of whatever there is.
That's the root of it all.
Another aspect of.
The suffering that we're experiencing.
Is.
The false identity,
The I.
To mind me.
Self.
That feels superior or inferior to others.
Another source of suffering.
And in presence you can recognize that as you deepen your presence,
You notice the mind.
Feeling superior or inferior in different situations.
Nothing to do about this other than be Present and be the knower of this phenomena.
Be the loving presence.
Nothing else is required here.
You don't have to change the nature of the mind or change situations or anything.
So allow all phenomena to arise and pass away in presence.
As you deepen your presence.
New insights arise about the nature of life,
The nature of reality and the nature of the mind.
And you begin to shed away.
The stuff that is not who you are,
Not part of you.
Naturally.
Is let go off.
Effortless.
Drops away.
As you deepen presence,
Identity.
Begins to shift.
All the accumulated mind made imaginaries.
Identities begin too.
Fade away in the background.
And the foreground is you.
Presence.
Consciousness.
The knower,
The seer,
The observer,
The one.
That is connected to life.
What else is there?
All else is arising and passing.
Everything else is changing.
But that part of you that was always there from the moment you were born.
To the moment that you take your last breath and beyond.
That knower.
Is the constant.
The part of you that is connected to all of life.
To the infinite to source to.
To God.
The Infinite Source of Life.
Nothing to be imagined here.
To be experienced firsthand.
So allow that part of you.
Come forth.
That part of you that allows life to unfold as it does.
For the purpose of the evolution of creation.
Or the moment of awakening.
This moment.
Not any future moment,
But this moment.
This knowing is awakening.
And this is the space that you can rest.
Rest in presence.
Experience that infinite light and love that pervades every breath you're taking right now.
That infinite space that is always there for you at every moment of life.
That your presence and the infinite become one.
And how does it feel to become?
More of nothing.
And as you become more of nothing,
You become more of everything.
That nothingness and everything merge into oneness.
Begin to observe the sacredness of everything that arises.
In this moment.
Teaching us.
How to arise.
Beyond thought.
Beyond judgments.
And beyond perception.
So let's return to the breath and body and allow this moment to bring you home.
Continuously noticing the gentle movement of the breath and body.
The chest,
The belly.
Going deep within.
Feeling it.
The subtle vibrations that pervade every cell and every atom.
This is reality.
This is truth.
Undeniable.
And regardless of our belief systems,
Our opinions and perspectives.
Notions of right and wrong,
Good and bad,
Good and evil.
Being with the breath.
Is more fundamental.
In life than anything else.
Being with the body.
Brings you closer to reality than any thought can ever imagine.
Ever do.
Where all thoughts are one step away from reality and sensing your breath is always one step closer.
The mind may not understand that.
But you do.
So practicing presence continuously and consistently.
Allows you to.
Be more aligned.
With reality.
As it unfolds.
And every interaction,
Every moment.
Becomes a teacher.
Presence.
A sense of ease and peace and love begins to pervade every moment.
When you continue.
To deepen your home.
Practice.
To make peace with life.
At every moment.
To welcome life into every moment.
So as you Go through the rest of your day and night and week.
Bringing this presence with you into every moment,
To every interaction.
Noticing what arises.
Noticing.
Thoughts,
Emotions,
Sensations,
Pleasant or unpleasant arising and passing,
Real reactions to various situations,
Your triggers.
Your pains.
Observing every phenomenon with loving presence.
Observing all phenomena.
Through the eyes of the Divine.
Observing all things.
With love.
So we can begin that with ourselves,
Noticing the wounds,
The pains,
The aches,
The sorrows.
And holding loving presence.
Nothing to own here.
It is allowing the Infinite to work through you.
Allowing the infinite light to shine.
Into every breath you take.
Filling every cell,
Every atom,
Filling your heart,
Mind,
And body.
With light.
That has always been there and will always be there.
Even beyond our own birth and death.
But all we are doing is attuning ourselves.
So attunement,
Alignment.
And opening into that space.
That has always been.
That infinite vast space that the mind can never touch,
But you can.
So allow yourself to rest in presence,
In that loving presence.
And know that you have access to this at any time and anywhere.
Anytime.
And it takes only one conscious breath to come home.
Return to presence.
And feel that infinite peace and love that is always there for you.
Unconditional.
Unconditioned.
Ever present.
Has always been and will always be.
Independent of external circumstances.
A loving presence.
And as you light up with that loving presence,
Take that light with you into every interaction,
Into every place,
Every moment.
Relationship.
And allow that Divine Light to shine through you into every being.
Space.
Every interaction.
Nothing to own,
Nothing to claim.
Nothing to take credit for.
But simply the polished mirror of your heart.
Shine that infinite light into every space.
Nothing else is needed.
And know that you have access to this practice at every moment of life,
Not just when we join here together.
But every breath.
Can bring you home and reconnect you with the infinite source of life.
And fill you with that infinite love and peace that is always there for you.
Your natural state.
And allow yourself to be held in that infinite space.
Allow yourself to be held in Divine Presence.
Be held in Divine Presence.
And continue to become the mirror of that divine light.
Infinite Love.
Infinite Peace.
Allow that to shine into every corner,
Every place,
Every space.
Bring healing.
To your own heart and mind and body.
And to the hearts and minds and bodies of all those around you.
Nothing of this world can match this.
Nothing.
And nothing of this world.
Can take away this.
So allow yourself to be intoxicated by that infinite divine love that pervades all time and space.
And that can replace all other intoxicants of this world.
That take us away from Divine Presence.
Please continue your practice by returning to the breath and body as many times as you can.
As you deepen your presence you will experience a sense of unconditional love and peace that nothing of this world can bring.
And nothing of this world can take away.
Continue.
Into the rest of your night,
Your day,
Your week.
Returning to the breath and body as many times as you can,
Whether you're resting,
Working,
Walking,
Sitting.
At any moment.
By yourself or with others,
Continuously returning to your breath or body.
This practice will transform your life if you are committed.
To the continuous consistent practice of Presence.
The most.
Fundamental,
Most primal,
Most important.
Practice that you can do.
In life.
Everything else comes and goes.
Everything.
