My name is Gerald Blomau.
I wrote and recorded this podcast episode for you.
It's free of charge.
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An easy way to start a meditation is by listening.
Just close your eyes and allow your ears to hear all the sounds going on around you.
Listen with an open mind,
As if the sounds appearing inside and outside of you were music or the patter of raindrops.
Allow the sounds just to play with your eardrums without naming or judging them.
Notice that sounds are a rapid alternation of sound and silence.
Sounds and sound are inseparable,
Just like the two sides of a coin.
The movement is active,
Silence is restful.
Relax,
There's nothing to do.
Notice that thoughts,
Feelings,
Sounds,
And sights will appear all by themselves.
You're aware of them.
Just knowing is always prior to the experience.
By welcoming whatever arises in this vast empty space of consciousness,
We can realize that we are the silence in which they manifest.
Gently open your eyes.
Let them soften.
Let your whole face and your jaw soften.
Notice that if you have a central vision,
You see individual objects.
Then you will tend to name and to judge them.
A central vision is important for reading and close work.
Focus your attention on one thing.
Notice that you name it.
This is a cup.
This is a table.
Notice that by selecting a small part of what you're perceiving,
You experience yourself as separate from them and as a separate being.
By concentrating on a figure,
You tend to overlook the background.
If you see the world as separate from yourself,
You'll tend to take your thoughts and events quite seriously.
Now let go and relax.
Notice your peripheral vision.
Let your attention become wide.
Be aware of the whole background with an open focus.
Notice the objects merging with the background.
Perceive everything simultaneously with a panoramic view.
Notice what is happening in both corners of your eyes at the same time.
Everything is connected.
The feeling of separation softens.
Relax into this feeling of just being.
There's nothing to do,
Nowhere to go.
Observe every experience as it arises in the wide open space of awareness.
There's not a technique.
There is no goal,
Nothing to achieve,
Nothing to control.
Just be open,
Relax,
And surrender.
Be aware of what is happening moment to moment,
And welcome everything as it arises without judging.
Relax even more deeply.
By allowing your mind to be as it is,
You become the silence.
You become the knowing of it.
When your mind rests between relaxation and alertness naturally,
Its innate qualities come to light.
This silence is always aware and free of stress.
The spaciousness doesn't need anything.
It is not a special state of mind.
It is always naturally available.
This field of silent presence is like a huge space in which everything arises and disappears.
No matter what your mood is,
This emptiness is always available without effort.
There is no hurry,
No pressure.
Whatever happens happens.
Just welcome whatever arises and relax into the open,
Spacious silence for the next three minutes.
Feel the gravity on your body.
Notice where you are.
Notice that your body is breathing all by itself.
This is the end of the practice.
