A Simple Course in Meditation Session 10 Sitting at the Center of the Universe Hi,
I'm G.
S.
Renfri.
This is the tenth and final session in the series.
If this is your first visit to the Course and you're new to meditation,
You might want to complete the earlier sessions before this one.
Today's meditation will assume you're reasonably well versed and practiced in at least one form of meditation.
Let's take a moment to review what we've covered in the series to date.
We started with a four-part segment in which you learned the basic breath-based meditation known as anapanasati.
We then covered body scan meditation,
Sensory rotation,
Yoga nidra,
The practice of metta,
And finally mantra meditation.
Looking back,
You might think we've covered quite a bit and to be sure we have,
But it only samples the breadth and depth of meditation techniques.
My hope is that this has stimulated your interest and encouraged you to establish a personal practice that will take you on a lifelong journey of exploration and discovery.
Today I want to celebrate the end of the course with a special meditation.
By now you may have a good idea how the different methods we've covered work for you.
Most find that they develop likes and preferences.
Today you'll choose one of four that will be the core of your meditation and we'll combine this with a very special metta practice.
So please decide now whether you'll practice anapanasati,
Body scan,
Sensory rotation,
Or mantra meditation.
It's not too much of an exaggeration to say that the way we approach meditation,
Our attitudes and mindset,
Is sometimes as important as what we do when we meditate.
The mindset you have when you take your seat will help determine whether you have a truly mindful experience or simply complete a task on a busy to-do list.
The greater the perceived importance of what you're doing when you sit,
The greater the reverence in your approach,
The higher the probability that your meditation will lead to a meaningful experience.
One of the most inspiring perspectives on the human condition that I've heard came from Alan Watts who,
Many years ago,
Spoke about the importance of the human mind.
He stated that because the human mind has the capacity for self-awareness and because the human mind is part of the universe itself,
It is through our minds and perhaps the minds of other sentient beings that the universe can experience itself.
He poetically stated,
It's through our ears that the universe hears its melodies,
It's through our eyes that the universe witnesses its grandeur,
And it's through our minds that the universe is self-aware.
So when you take your seat to meditate,
To become more self-aware,
It's an act through which the universe itself awakens.
Each of us is the center of a unique perspective on the universe regardless of how small it might seem.
Accordingly,
Each of us has a unique role in the unfolding of the universe and its self-awareness,
A role that is no greater or lesser than any human being who has ever lived or ever will live.
Your own awakening is a contribution to the universe itself awakening,
So take a moment to center yourself and be aware.
You are sitting at the center of the universe and when you do so in meditation,
It's as though the universe itself slows down ever so slightly to take notice.
It's time to be present here and now.
Sit with the dignity that befits what you're doing.
Take several grounding breaths,
Counting silently to five on the inhalation and five on the exhalation.
Allow the muscles of your body to relax,
Letting go of any unnecessary tension.
Feel your hands sitting at ease.
Allow the muscles of your face to relax,
Tension draining away.
There are any number of reasons why you are where you are now,
Doing what you're doing,
But behind the day-to-day considerations of our lives,
There is a truth that is important to remember that is captured by the following metafrases.
Please repeat them after me.
It is through my ears that the universe can hear its melodies.
It is through my eyes that the universe can witness its grandeur.
It is through my journey to awaken that the universe awakens.
It is through my ears that the universe can hear its melodies.
It is through my eyes that the universe witnesses its grandeur.
It is through my journey to awaken that the universe awakens.
Now begin your meditation of choice with this new perception of the profound importance of what you're doing.
If and when you're interrupted or otherwise distracted by things external or internal,
Simply smile and gently return your attention to your chosen focus.
Pause now to repeat the metafrases to yourself several times,
Then return to your chosen meditation.
Pause now to repeat the metafrases to yourself several times,
Then return to your chosen meditation.
It is through your eyes that the universe sees its grandeur.
It is through your journey to awaken that the universe itself awakens.
Pause now to repeat the metafrases to yourself several times,
Then return to your chosen meditation.
Pause now to repeat the metafrases to yourself several times,
Then return to your chosen meditation.
It is through your ears that the universe hears its melodies.
Pause now to repeat the metafrases to yourself several times,
Then return to your chosen meditation.
Pause now to repeat the metafrases to yourself several times,
If you wish release your attention from your chosen meditative focus and open yourself to simple awareness.
Be aware of the moments of emptiness that fill the space.
It's an awareness of everything and nothing.
No attachment to anything external or internal.
Just simple,
Gentle,
Relaxed awareness.
Pause now to repeat the metafrases to yourself several times,
When distractions enter that space,
Simply smile and gently return to the experience of emptiness or perhaps the experience of being aware of the distraction from your seat at the center of the universe,
But with no attachment to it.
It is through your ears that the universe hears its melodies.
It is through your eyes that the universe sees its grandeur.
It's through your journey to awaken that the universe itself awakens.
Spend a few moments in silent reflection on this as we prepare to end the session.
That's it.
How do you feel?
Thank you for taking the time to meditate with me today.
If you've completed the ten sessions of this simple course in meditation,
Congratulations.
You've embarked on a journey that may well be the most important and enriching of your life.
We live in a world that is unnaturally fast and overstimulating.
Much to our credit as a species,
We're very adaptive and running at high throttle can end up feeling normal.
In fact,
Without a constant source of novelty and prods for our attention,
Many of us can feel bored and that can drive us to seek more stimulation.
It can be quite an addictive cycle and like all addictions,
It's fundamentally unhealthy.
Taking the time to learn and practice meditation will help you break free of this addictive cycle and live more mindfully and effectively.
Don't worry,
You won't end up closing yourself off from the rest of the world and living like a hermit,
Unless that's what you really want to do.
Practicing meditation is a way of gaining control over how much unnecessary busyness you allow into your life and will empower you to be fully present to enjoy your journey.
If you've practiced each of the meditations in this course,
You should have a reasonable idea what form or forms work best for you.
I recommend a daily practice,
But it doesn't have to be a major time commitment.
As little as 10 minutes first thing in the morning or just before bed,
As well as any time during the day when you feel stressed or overstimulated,
Can make a big difference over time.
I often use the timer feature on Insight Timer to create the space for a brief meditation.
Long meditations do have profound benefits and there are a fair few recorded sessions on Insight Timer to guide you.
Finally,
Practicing meditation is becoming popular at an electric pace,
But it still sets you apart from most and you may find you don't know very many others who share the practice.
Feeling like you're part of a group,
A community,
Can be an important support for your practice.
This is where the idea of joining a sangha or meditation community comes in.
Seeking out a local meditation group,
Perhaps using Meetup or other social media,
May enable you to meet others face to face to share experiences and practice together.
One of the things I like most about Insight Timer is that when using it,
You become part of a worldwide sangha.
You can even see how many tens of thousands of people are meditating at the same time you are and you can optionally send messages of thanks for sharing the experience.
It's virtual,
But very real at the same time.
Congratulations again on completing the course.
Best wishes on your journey into the amazing world of meditation and through life.
May you be warm and safe,
And may you live in peace and happiness.
