Welcome,
Welcome,
Welcome to this.
Meditation.
My name is Dr.
Nanajati,
Transformation Co-Chair.
Meditation teacher affiliated with Seattle Insight.
Purpose of today's meditation.
It's about open awareness.
Blue Sky Awareness.
Which is a meditation approach.
Rooted in simply becoming aware.
Of what is.
And I'll talk you through some preliminaries.
To begin.
Ensure you're in a place where you're largely and disturbed if this is possible.
And get yourself into formation.
Eva Sitton.
Which is an allowable meditation posture.
Or standing.
If that is more convenient,
Which is also an allowable posture.
Or lay down.
Hospital alerts.
Which is also an allowable meditation posture.
And I want to make the assumption that most are sitting,
And if you are.
.
.
Whether you're in a full lotus or half lotus or just a regular seated position.
Bring your attention immediately to your feet.
If that's available.
And become aware.
These are my feet.
Gently bringing your attention to the top of your feet.
Moving your toes.
And notice how the soles of your feet also feel.
Making contact with the law.
With your shoes,
Your slippers.
Whatever the surface is,
Notice that.
Of your second cross-layered.
And lotus or half lotus position.
Notice how your feet feel.
Next to your body.
Gently bring your attention to your cows.
Notice all the warm blood there and then to your shins.
And then now up.
To your knees.
Bring in gratitude.
To your knees.
And then slowly notice how your knees connect your thigh bones to your hip bones.
Become aware of that.
And notice how your sits bone holds your body up.
If you're seated,
Become aware of the length of your spine.
We should firm in your posture as alert.
But relaxed.
Gently bringing your attention to the area around your abdomen,
Your navel,
Your belly button.
Notice it's rising and falling with each breath.
And bring your attention to the area around your heart center.
Notice how that rises and falls and syncopation.
With your navel,
Your abdomen,
Your belly button.
Breathe.
Breathe.
Gently bring your attention to your chest.
To your shoulders,
Relaxing your shoulders and releasing all tension.
Relaxing the tension in your body.
If they are interlaced or if you have them in a mudra.
Or if they're just resting on your knees or your thighs.
And gently bring your attention to your throat area or your throat chakra.
There you may notice the saliva in your throat.
Bringing attention to your neck.
Noticing how your neck holds your head.
You might suddenly become aware of the weight of your head.
Relax your Jaws.
Separate your teeth.
Relax your cheekbones.
Relax your eyelids.
Relax your eyebrows.
Relax your forehead.
Relax the top of your head.
Mindfulness of the body.
Now slowly bring your attention to.
.
.
The area between your upper lip and your nostrils.
Notice him.
Breathing is happening.
Which is a radical shift from.
I am breathing.
And what you want to notice is.
.
.
The literal function of your breathing,
Breathing in and out.
As Great Thich Nhat Hanh would say,
Know that I'm breathing in.
Breathing out.
Know that I am breathing out.
Breathing fast.
Know that I'm breathing fast.
Breathing slowly.
Know that I'm breathing slowly.
If the breath is too subtle,
I am aware it's subtle.
And as you breathe,
Notice your heart.
And your belly button rising and falling with each breath.
Now as you're breathing,
Slowly bring your attention to your thoughts.
Observing your thoughts without attachment,
Whatever the thoughts are.
Observing your thoughts.
Using the inflow and outflow of each breath.
To observe the beginning and end of each thought if you can.
And if that's not accessible,
Just imagine your mind.
To be an open sky.
And the thoughts come and go.
Like clouds in the sky.
Like passively clouds in the sky.
Breathe.
Mindfulness of the Dharma.
Mindfulness of breathing.
I'll bring you full attention to your body.
Noticing the felt sense of sensations.
Whether it's the texture of your chair as it touches your body.
The way your clothing feels on your skin.
Noticing any comfort,
Discomfort.
Any sensations on your body.
And these sensations are directly connected to thought.
Observed.
Also notice how you're feeling within,
Ask yourself.
I was my heart,
How are you?
How am I feeling?
How are you feeling?
Stay with the ankle of the breath.
And for others.
Hearing may be more accessible as an anchor.
Can bring your full attention to your hearing.
Notice what the space you are in feels like.
Notice in previously imperceptible sounds.
Keep observing.
I'm going to be quiet for a little while.
Observe.
And if you find your attention drifting away,
Gently bring it back to the encore,
Whether it's your breathing.
Noticing the function of breathing in and out.
Or your hearing.
It's the function of being aware of what's happening around you.
And in you.
Brave.
Blessed.
Thank you.
But at any point if you find yourself drifting away.
As Jethy come back.
To your ankle,
Whether it's your breathing.
Or your hearing.
Realizing that anytime you become aware that you have drifted away with attention as a moment.
Of awareness itself to be celebrated quietly.
If it's possible for you,
Just surrender to your breath.
Notice in that waveform.
Rising and falling.
Over to your hearing.
Becoming one with the sounds of silence.
And the little sounds around you.
That heighten your awareness.
Your awareness of the present moment,
The eternal now.
The now moment.
Realizing that the past when it existed.
Was a present.
And the future.
When it arrives.
Will be a present in the present.
All there is,
Is now.
That's all you can touch.
The now moment.
Not the past.
Not the future.
What is emerging for you today in your body.
And your 32 body parts.
Because all realization happens in the body.
Through your hair.
Your eyes.
The nose.
Your mouth.
Your hands.
Your feet.
Your kidneys.
Your lungs.
Your sinews,
Your flesh.
Body hair.
Bile.
Your mucus.
You know,
Urine.
Your feces,
All parts of you.
Present moment awareness.
Of how temporary everything is,
Including this human body.
This beautiful vessel.
Regardless of your relationship to it.
Breathe.
Well,
Listen,
Stay aware.
In these last moments.
Before this meditation ends.
Me come away.
Of what is emerging for you.
What were you distracted by?
How is your mind?
Is it rested?
Is it aware?
Is it distracted?
How is your body?
Is it settled,
Grounded?
What is the felt sense of the moment?
Is it calm?
Is it agitated?
Is it peaceful?
Is it restless?
Notice it all without assigning any judgment.
They become aware of the felt sense of what you're feeling.
Send lots of gratitude to your body.
Notice what is naturally emerging in you.
As we come to the end of this meditation.
Or for yourself.
Gratitude.
Be in presence.
The present moment.
Thank you so much for tuning in.
May the rest of your day be blessed.
Continue to bring you ease.
May you be happy.
May you be joyful.
May you be free from suffering.
And the causes of suffering.
May you be abundant.
May you be free.
Sadhu.
Sadhu.
Sadhu.
