Sitting Back and Leaning In Mostly we experience ourselves as a purposeful,
Active and concentrated person,
A separate human being.
Only when we relax do we feel wide and open and connected with everybody and everything.
In this meditation,
We will experience both aspects.
We will practice how,
With a slight shift of our physical position,
We can move back and forth between these two states.
During a stressful day,
We can use this technique to step back from whatever is happening and leave everything as it is.
In these moments,
We perceive ourselves as the unchanging presence of consciousness in which everything arises and passes away.
Sit comfortably.
Notice what you're sitting on.
Close your eyes as you exhale and just relax.
Let your eyes,
Your jaw,
Your shoulders soften.
Watch as your body gently inhales and exhales by itself.
You are now in transition.
One task has been completed and you're not quite ready to start a new one.
Inhale through the nose and exhale loudly through the mouth and relax.
Surrender into the state of merely being.
There is nothing to accomplish,
Nothing to do,
And just to be here.
Feel into your feet.
Feel the aliveness in them.
Feel the warmth or a tingle.
It may feel like a foot within a foot.
Feel the space in both feet.
Feel the space in your calves,
In your thighs,
In your hip joints.
Feel the space in your upper body,
In your arms,
Hands,
And fingertips.
Feel the space in your lower finger tips.
Feel the space in your throat and in your head.
Feel how this alive space fills your whole body.
And feel the sensations of tingling and aliveness.
Let your body become permeable.
Imagine that the boundaries between the space in your body and the space around your body dissolves.
All the space is emerging.
Be aware of the sounds that appear in this unified space.
Take in all the other feelings and sensations that appear and change in the space of consciousness.
Notice the thoughts and images that arise and transform.
Notice how spacious your awareness is.
Everything that you are is present in this moment.
Experience the space more intensely.
Let space lose more and more of its limitations.
Let it expand through the walls.
At the same time,
Feel as though you're expanding downwards and feel deeply connected to the earth.
Extend the space of your consciousness upwards,
Through the ceiling,
Into the sky.
You're connected to everything in this infinite space.
Try to find the farthest limit.
Is there a center in this space?
Ask yourself,
Is there anything that would make me better than I am now?
Feel that you yourself are this awareness.
Feel how comfortable and at peace you are when you let go of your ideas of being a solid body.
Can you feel happiness and the power of unconditional love?
It's like coming home.
You are connected with everything that is.
Experience how you resonate with everything.
Feel the vastness of consciousness in every part and every cell of your body.
Notice that all thoughts and feelings arise in infinite consciousness and pass away.
Now lean forward slightly as though you were having a conversation with someone.
Feel the weight of your body.
Feel the body's clear boundaries.
Feel that your body is sitting on a chair.
It is separate from and on top of the earth.
You are an individual.
Feel your ability to move independently.
What is your name?
What is your unique story?
What is important to you?
You have the freedom to decide to do what you like and you can change your mind at any time.
Enjoy this quality.
Notice,
Does your body feel wide or tight right now?
Now lean back into your original position.
Experience it consciously and relax.
Feel wide and open.
Let everything happen with ease.
Feel that you are connected to everything.
Feel the unconditional love that neither interferes nor has any ambitions.
Your sense of well-being is a natural resource.
It increases your resilience to negative experiences.
You can let go and rest in it at any time.
Now once more lean forward slightly.
Feel your weight and the firmness of your body.
Enjoy your mind and feel that you are independent and mobile.
Feel free to do whatever you like.
Note,
These are two different ways of being mindful.
The one state is not better than the other.
Both are always available,
Like the front and the backside of a coin.
They are connected with each other through breathing,
Eating,
Defecating,
And communicating.
You are a unique individual and at the same time you are part of the wholeness of life.
Whenever the going gets tough,
Step back into the awareness that will give you a sense of wholeness and of well-being and of connectedness with the whole of life.
By observing the changing conditions from this broad perspective,
You will have the confidence to act even in difficult situations.
Progress Friday S faut filer.
