This meditation is meant to help you stop thinking,
Recognizing that thoughts are resistance to having you feel.
Feeling is not emotion.
Feeling is tuning into the sensation of your body and by doing so,
We tune into the super sensual sensations that surround our body.
So you no longer need to seek.
As a fish does not seek the ocean in which it swims,
We do not need to seek the eternal love in which we live.
So find yourself in a comfortable position where you can easily move your neck.
Your head will move back and forth for this meditation.
Let us begin now.
So simply start by watching your breath.
Whenever I refer to sight here,
I'd like you to close your eyes and sight actually means feeling the sensation.
So to watch the breath is to feel the breath.
Feel it come in through the nostrils as you inhale.
On your next inhale,
Feel it go beyond the nostrils to the sinus passages,
Traveling to the back of your head,
To the back of your throat.
On your next inhale,
Continue to follow the breath from the back of the throat into the chest cavity where it fills your lungs,
Either beginning from the bottom of the lungs,
Ultimately to the top,
Or filling the top of the lungs,
Ultimately to the bottom.
I'd like you to pay particular attention to the chest expanding.
On your next inhale,
Very slowly at the pace of a snail,
Which is almost imperceptibly moving,
Drop your chin down until it touches your chest as you continue to focus on the breath in the middle of your chest.
You may open your eyes here very slightly,
Or you can keep your eyes closed.
But now I'd like you to focus on the sound or the feeling of the heart beating as you continue to slowly breathe in and out.
On the next exhale,
Slowly again imperceptibly moving,
Bring the chin back up into the normal state for your neck and head.
Continuing to focus on the breath and the beating of the heart.
Okay,
Let's say you did this for 20 seconds,
Now put them down.
On the next inhale,
Again very slowly,
Bring the chin down to the chest,
Continuing to focus on the sensations of the breath in the back of the throat.
When your chin touches your chest,
Change the concentration focus back to the center of your chest and either feel or listen to the sound of your heart beating.
You can alsoghat absence of breath when Passover.
.
.
On the next exhale,
While still focusing on the feeling of the heartbeat or the sound of the heart beating,
Begin to raise your chin,
Letting the neck return to its natural position.
Exhaling,
Closing your eyes.
Once again,
On the inhale,
Slowly,
Almost imperceptibly moving,
Let the neck relax and bring the chin as close to your chest as possible,
Closing up all gaps underneath your throat and chin.
This is the last time you can slowly open your eyes just a small amount as if you're gazing into your heart and feel the heartbeat or hear the sound of your heart beating.
Now close your eyes,
Continuing to focus on the sound or feeling of the heart beating and moving so slowly and perceptibly to others.
Let your chin return to its natural position,
Continuing to focus on the heart center.
Let your chin return to its natural position.
Let no thoughts interfere.
If a thought should arise,
Come back to following the breath down into the chest center and continue to focus on the feeling sensation or the sound of your heart beating.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
At this point you may even feel the sensations of the heart pulsating the blood to your hands or to the bottoms of your feet.
Focus on the heart as if it were the road upon which you are looking and focus on the pulsing sensations just as you would the scenery while driving down the road.
Just feel.
Feel the sensations.
Let no thought offer resistance to being present.
In this moment,
Feeling.
No emotion,
Just sensations.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Just focus on the sensation of the heart beating.
Let no thoughts break your concentration.
Let no thoughts offer resistance to what is happening now.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Let your chin return to its natural position.
Feel the gratitude move into this play.
No wonder the heart represents the infinite supply of love and well-being.
Once it was formed,
It started to beat and has continually beat.
For every minute,
You are alive in this body.
Feel the gratitude.
Feel this place in your heart.
Enlarge as you focus on the beating of the heart and the pulsing throughout.
And perhaps beyond your physical form.
And now,
Begin to relax the neck completely and slowly look upward,
Pointing the nose up to the sky.
Still focusing on the feeling of gratitude,
The sensations that make it so.
And now,
Return the chin to its natural position.
And now,
Begin to relax the neck completely.
And now,
Begin to relax the neck completely.
Begin to focus on the exhale of the breath.
Feel it as it leaves the chest cavity.
As you exhale,
Feel it travel over the back of the throat,
Behind the head.
As you exhale,
Feel the breath through the top of the nostrils,
At the bridge of your nose.
And leave at the bottom of your nostrils.
And before you open your eyes,
Say quietly to yourself,
This meditation is to be integrated into my eyes open world.
This meditation is to be integrated into my eyes opened world.
And slowly open your eyes,
Knowing that you are meant to be a feeling human being,
Paying attention to sensations which are of the present moment,
Discarding emotions which distract and distort the truth.
