Shamatha (Awareness)

Shamatha is the practice of cultivating a calm, clear, and focused mind. In this practice, we cultivate three qualities: relaxation (overcoming tension), stability (overcoming distraction), and clarity (overcoming dullness). In this session, we turn our awareness in upon itself. In other words, simply knowing that we're aware. Just resting in that stillness of awareness and not paying attention to any appearances that arise in the mind. Previous session: Shamatha (Mind) - observing thoughts and emotions. Next session: Shamatha (Stillness in Motion) - resting in the stillness of awareness whilst observing the movements of the mind.

Transcript

So,

As always,

We begin by preparing the body.

So,

Keeping the back nice and straight.

And at the same time,

Allow the entire body to become completely relaxed,

Completely at ease.

And relaxing more deeply with each out-breath.

And we could do that for the bare knee on two depending whether you like it,

Which is.

And with each out-breath,

Letting go of any thoughts that may have arisen.

Happily releasing them.

And allowing the mind to come to rest in the present moment.

And simply becoming aware of the rhythm of the breath.

Now allowing your eyes to be at least partially open.

Resting your gaze in the space in front of you.

Keeping the eyes soft and relaxed.

And then simply release all appearances and allow the mind to come to rest.

Not doing anything at all.

Simply being present.

Knowing that you're aware.

All sorts of appearances will continue to arise.

Thoughts,

Emotions,

Sounds,

Sensations and so on.

But now pay no attention to any appearance.

We're not trying to block them,

Let them be there.

We're just not interested in them.

The only thing we're interested in is knowing that you're aware.

And simply resting in that open,

Spacious stillness of awareness.

And then simply releasing all appearances and allowing the mind to come to rest.

If you're getting caught up in any agitation,

Tension or distraction,

Then lower the gaze,

Release awareness into space,

Releasing all appearances and relaxing completely.

And then simply relaxing knowing that you're aware.

Or if you find that you're simply falling into dullness or drowsiness,

Then elevate your gaze and sharpen your focus,

Knowing that you're aware.

And simply resting in that open,

Spacious stillness of awareness.

And simply resting in that open,

Spacious stillness of awareness.

And simply resting in that open,

Spacious stillness of awareness.

And simply resting in that open,

Spacious stillness of awareness.

Thank you.

Now if you find that you're completely lost in this practice,

Then go back and anchor yourself in the rhythm of the breath.

So focus mainly on the rhythm of the breath,

And then a little bit in the corner of the mind,

Notice the stillness that surrounds and pervades the breath.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Reviews

Very interesting. Thank you. Way to go right into a deep state. It felt very cerebral to me... I wonder if that was the way.

Great practice, a good balance between guidance and silence to practice open awareness. Thank you.

What a perfect meditation. Just the right amount of direction and plenty of silence.

Perfect for my morning practice. Perfect amount of guidance to bring me back to the breath.

Just the right amount of guidance

Just what I needed

New experience for me, very simple yet useful guidance into a space of awareness.

Great Meditation Glen! Your soothing voice brings me right back to the wonderful retreat experience. Thank you for adding these to Insight Timer. 🌲🙏

Hi Glen, I enjoyed this guided meditation. I joined the shamatha retreat in Loenen twice and it was so nice to have this meditation.

Very simple, very calming meditation. Objectively good recording

Thank you Glen for this spacious practice. Sending good wishes.