Hello and welcome.
Let's begin by establishing our meditation posture.
A good posture allows you to remain awake and alert.
So this might look like sitting like there's a little string pulling your spine upright with your feet resting gently on the floor or tucked underneath you.
And let's place our hands to begin,
One hand on the heart and one hand on the belly,
Really allowing yourself to arrive here fully.
Feel this beautiful warm body underneath your hands,
Bringing gratitude to yourself that you've made time for this practice,
That you care so deeply about your own well-being and the well-being of all that you've arrived here to come back to the truth,
To the wisdom,
To the beauty of your true nature.
Let yourself take that in fully.
Then you can rest your hands gently in your lap.
A suggested posture is to place one hand cupped the other with the tips of your thumbs touching lightly.
And if your eyes aren't already closed,
Suggesting you close your eyes gently.
And then take a few long and slow breaths into the belly,
Relaxing the body.
Relax your tongue,
Relax your eyes and your cheeks and your jaw,
Relaxing your shoulders,
Your hips,
Your belly,
Relaxing your knees and your feet.
And then let's connect to your intention for this meditation,
For your intention maybe to awaken,
To come more fully to connect with your true self,
To arrive in a space of fundamental well-being where you know at the deepest levels that you are connected,
You are not separate,
But you are held and supported by this beautiful living and alive universe.
And then let's do in Tibetan what is called setting the retinue.
So inviting all of our guides,
Guardians,
Angels,
Saints,
Benevolent ancestors,
Your whole team.
Feel them surrounding you to the left and right,
In front and behind,
Above and below.
Feel their deep support in this meditation,
Feel them cheering you on and wishing you well.
And for this meditation,
We're going to take a radical posture that is of letting go of any agenda,
Of needing any outcome,
Anything special to happen in this meditation.
Letting go of control,
Of needing to know what's going to happen next.
And simply bringing your whole heart and all of your presence into this moment.
So often in meditation,
We come with a subtle outcome or desire,
A desire to awaken,
A desire to dissolve our feeling of separateness.
But here we're going to release ourselves from any agenda,
Any need to make anything special happen in this meditation.
And see what happens when we let go of our desire to get anything special,
Anything at all.
And rather just rest in what's here.
And if you find your mind wandering,
That's fine,
No problem.
Just gently return back to this subtle sense of bringing your whole heart and your whole presence into the practice with no agenda.
Having no agenda means letting go of expectations for what's going to happen next.
Maybe even just bringing a subtle curiosity of what's arriving on the doorstep now.
What package or gift is life bringing me?
Having no agenda allows us to see what's here when we're not fixated and occupied with controlling outcome.
And as you deepen into the practice,
You might notice the subtle energetic flow of the universe that moves in all things.
The same energy that moves the wind through the trees is moving through you here now.
And it's not separate from you.
It's moving through you as you.
How much can you let yourself surrender to this deeper force that moves through all things?
And alas,
If you find yourself striving in any way to feel or know or connect,
Then return back to the central radical premise of no agenda.
And noticing how our subtle striving and wanting from life covers over and hides this divine flow that's present always,
That never leaves you,
That's vastly more wise and intelligent than our mind could ever know,
That is at work guiding and weaving your life in this very moment.
And all we need to do to feel it is to pause and listen.
Listen to the whispers of the universe.
Listen to the universal flow that never ends.
And here we'll gently release the practice.
So bring some awareness into the body.
Before you open your eyes,
Wiggle your fingers and toes.
Wiggle your shoulders,
Stretch.
And then when you're ready,
Gently open your eyes.
And inviting you to bring this sense of no agenda into your day,
Noticing where you might be subtly wishing something would happen next.
And can you use this to maintain a sense of openness and curiosity,
Feeling that flow,
That architect of the universe working its way in your life in every moment.
Namaste
