Hello,
Meditator.
Thanks for joining me today.
In our meditation today,
We are gonna take a little break.
We are gonna take a moment or two to become aware of a pause or a gap in our thoughts today.
Now,
This may seem difficult or impossible to some of us,
But we're gonna just work together to see if we can create a little bit of an awareness of just a tiny pause.
In his book,
The Untethered Soul,
Michael Singer writes,
Who is having all these physical,
Emotional,
And mental experiences?
Notice who is experiencing the experience.
Realize that you,
The experiencer,
Have a certain quality,
And that quality is awareness,
Consciousness,
And an intuitive sense of existence.
You exist regardless,
Thoughts or no thoughts.
So you,
My friend,
Are awareness.
And when we start to understand that we are awareness,
Then we can start to let our thoughts go,
Let them happen,
And know that we don't always have to react to them.
We don't always have to make a story up or have a feeling or have a reaction.
We can step back and just take that seat of awareness within our consciousness.
So let's just start by taking a step back,
And first creating a pause.
And as you do this,
You may find it frustrating.
Maybe you keep going,
I can't stop,
My mind won't stop,
But that's okay.
We're gonna just try to create something,
Maybe even just a second or two of a pause.
He also says in his book that sometimes when you go into a deep meditation,
You don't think,
Your thoughts start to pause,
And you don't think no thoughts.
You are simply aware of no thoughts.
So let's try this together today.
And just start by getting comfortable in your seat,
Sitting in a chair or on a cushion or maybe lying down.
Make sure your physical body is supported,
Closing those eyes or softening the gaze,
And just begin to draw your awareness to your breath,
Flowing in and out,
In.
Now as you rest here,
Just become aware if there is a little bit of an internal dialogue,
If there are some thoughts or sounds,
And that's okay right now.
Just see if you can let them be in the background for a moment while we focus on the simple act of breathing in and out.
Breathing in and out,
In and out.
Good,
Now as you rest here with your focus and awareness on the breath,
See if you can start to just listen for a sound within the room.
And it could be the sound of your breath or maybe it's a fan or a clock ticking.
And just take a moment to bring your awareness to that sound,
Bring your focus to that sound.
Good,
Now let's see if we can let that dissolve for a moment and see if you can bring your awareness to something outside of the room you're in.
Maybe it's the sound of traffic or a neighbor.
Maybe it's a lawnmower or anything else.
Maybe it's birds chirping or waves.
See if you can bring some awareness and focus to a sound that is outside of the room you're in.
Good,
Good,
Now again,
Letting that sound dissolve,
Letting your awareness of that just dissolve and float.
And let's see if you can bring awareness to the most far off distant sound you can hear.
Good,
Listening intently for the most far away noise.
Good,
And if you get distracted,
Again,
Come back.
We're listening for the most far away sound we can hear.
Beautiful,
Now as you were listening for that far away sound did you notice there might have been a gap in the thoughts?
Were you aware that there was no thinking while you were intensely listening for that far away sound?
And if you didn't find that,
If you were still thinking while you were listening for that sound,
That's okay.
But sometimes that practice of listening for a far away sound helps us to create that gap in our thoughts.
So if you found that gap today,
Congratulations.
You're still here because you are awareness.
And if you didn't find it today,
That's okay.
You can always come back to this practice anytime.
You can try it on your own or you can come back to this recording.
And just close those eyes as you settle in and listen for the most far away sound.
Nice job.
Thank you so much for meditating with me today.
Namaste.
