Relaxing Into Impermanence To Find Stability

In this guided mindfulness meditation, I invite you to relax your attention into the present moment experience and bring awareness to all that is impermanent. In recognizing the movement of life, you also find what is constant and eternal behind all that is impermanent.

Transcript

Hello and welcome to meditation.

So let's begin by finding a position for the body where you can feel your feet on the ground,

That you feel your seat bones grounded in the chair.

I'm going to invite you to bring your hands to your,

To your thigh and push against the thigh so you can elongate your spine.

And you can breathe while you do this.

So you can push your hands against your thighs and lift slightly your spine with the top of your head going upward.

And as you exhale,

Relax the shoulders,

Keeping the integrity of your spine.

And do a few breaths here,

Feeling both your breath and the touch of your hands.

So this brings your attention back into your body with more ease,

More stimulus.

See if you can breathe a little bit more deeply and bring your breath all the way down to your belly.

Allow the breath to fully get into your belly,

Expand your belly forward,

And then expand your ribs to the sides and a little bit of your chest upward.

And as you exhale,

The chest relax down,

The ribs go in,

And the belly goes in.

Feel this breath,

More complete,

Full breath.

And at the same time,

Notice the sensations of your hand touching your legs,

Your seat bones touching the chair,

Your spine upright,

And your feet on the floor.

Deep full breaths,

Allowing the belly to expand,

The ribs to expand,

The chest.

And as you exhale,

Relaxing chest,

Ribs,

And belly.

And slowly allow your hands to just rest on your legs,

No pressing.

Find a comfortable position for your arms and allow your eyes to rest.

The muscles behind your eyes to rest.

And continuously feel the breath flowing inside your body.

And begin to notice also how the breath is always moving,

Never stays the same.

And notice also that there is no certainty that the next breath is going to come,

Although it comes.

We take for granted that the breath is happening in this body without any effort on your part.

Begin to notice with awareness and gratitude that this breath is happening right now and that this breath is movement,

Is never fixed,

Stable.

It's always moving,

Flowing,

And uncertain.

And maybe the recognition of the uncertainty of the breath creates some sensation in the body,

Maybe some kind of anxiety in the body.

And begin to notice if it created some anxiety,

How it feels.

And to investigate,

Recognize and investigate the sensation that is present in your body right now.

And notice that as much as the breath is flowing,

Also sensations are moving in your body.

You're not fixed.

You're not stable.

Sometimes you feel tingling.

Sometimes you feel tightness.

Sometimes you feel openness.

Sometimes you feel warmth.

Sometimes fullness.

Bring your attention as much as you can to your body right now and keep noticing.

Keep noticing how things are always flowing,

All of the sensations.

They come,

They go.

Some new sensations arrive.

And when it's time for them to leave,

They do.

There's a flux of sensations.

As much as sounds also are moving and reaching your ears at different times,

With different So start to notice your experience of hearing.

Hearing the sounds,

The noise.

Hearing the silence between sounds and noise.

And noticing how they are always impermanent,

Always moving.

See if you can relax into hearing.

Not fixating on any sound,

But allowing the sounds to come and go as they do.

Being fully open to hearing them.

From the sounds that are closest to you to the ones that are far away.

As much as the breath is uncertain,

Sensations in the body are uncertain.

The sounds that you hear around you are also uncertain.

Life is uncertain.

Life is movement.

Life is always flowing.

Sometimes we have an experience that might be pleasant.

Sometimes we have an experience that might be unpleasant.

No matter the experience we have,

They always pass.

Even the most unpleasant or pleasant always pass.

They're always impermanent.

See if you can bring your attention to all the impermanence of life with a sense of trust.

The breath is happening,

Although uncertain,

Although impermanent.

It's happening.

It's better to trust than not to.

It's easier to trust than not to.

See if you can find within yourself a sense of trust in your breath.

It relaxes within your breath.

See if you can find trust in your body,

In what you feel.

Even with the impermanence of the sensations,

How can you trust relax into your body?

Notice that there's no need to make the body feel a certain way.

It's just to be with the body as the body feels,

Whatever it is feeling.

And trusting that,

Relaxing into that.

The same way with your hearing.

Notice that sounds come and they are impermanent.

And the invitation here is to not get attached to any sound,

Or reject and resist any of the sounds that come to your ear.

But being open,

Having your ears open to all the sounds that come.

Not trying to control any sound,

To make any sound stop or continue.

But to be open to hear them for as long as they are there.

Knowing that they all will pass,

And new ones will begin.

And how does it feel to relax into hearing,

Without any effort to make anything,

To resist anything,

Without any need to judge.

Experimenting with being open,

Like you're a channel where sounds pass,

Move through.

A clean channel.

And being this channel,

You allow all sounds to exist in your experience.

Recognizing the impermanence of them.

Recognizing when a new one comes in,

When it fades away,

Waiting for the next sound that will arise in your hearing.

And each time that you notice that it requires no effort to be this body that feels,

That breathes,

That hears.

To relax each time more and more into being.

And allowing this impermanence of life to move through you,

Without the need to control,

Without the need to resist.

Relaxing into being.

Feeling your breath,

Body sensations,

Sounds.

And as much as sounds are to the ears,

Thoughts are to your mind.

Your mind keeps hearing your thoughts.

And notice also how your thoughts come,

Go.

Some of them develop into a narrative.

Some of them fade away quickly.

As much as the sounds,

Your thoughts are also impermanent.

Even though you do have thoughts that are frequent.

But notice how thoughts are as much as sounds,

Impermanent.

Especially if you don't try to control,

If you don't try to engage with your thought,

Or resist your thought,

If you just keep watching.

As much as you watched,

You heard the sounds that passed through your ears.

Allow your mind to hear your thoughts,

Without resisting,

And without getting attached to any of the thoughts that come.

Keep watching,

Openly,

Without attachment or resistance.

Just as the sounds pass through your ears,

Allow your thoughts to pass through your mind.

Watch them for what they are.

Impermanent movement.

Ideas crossing your mind.

Recognizing again,

The breath happening.

Moving.

Your body feeling.

Several sensations,

Some of them you're not even aware,

Until you bring the attention to.

Your ears hearing.

As much as your mind,

Hear your thoughts.

And if there was a thought that you got attached to,

That you gave your attention so much to the thought,

That you got confused with the thought,

And all of a sudden,

You're not in your body,

But in your thought,

Recognize that was just a shift in identity.

You got confused with being your thought.

Maybe because you listened too close.

Maybe because there's a habit of thinking this thought.

It doesn't really matter.

What matters is that you recognize that you got entangled,

If that happened.

And notice that if you don't hold on to your thoughts,

They will move.

They will pass because they are impermanent.

As much as the sounds you're hearing with your ears,

The sensations you're feeling with your body,

As much as this breath.

All moving.

And in all this movement,

There's you.

The only stable thing is you,

Watching all this movement,

Being aware of all this movement.

So see if you can relax back into being this stable observer,

That do not get attached,

That do not get involved,

That do not resist any and all experiences that unfold,

That keeps moving,

Flowing,

Because they are impermanent.

Find within your experience,

Throughout your experiences,

The only stability,

The only permanent element.

And amidst of all the impermanence,

Notice again your breath.

Feel your breath inside your body.

Recognize how the breath is moving,

Flowing,

And recognize you noticing it.

You are permanently noticing the impermanent.

Notice your body feeling.

Notice how sensations come and go.

Some might stay a little longer,

But they definitely pass.

It's all flowing,

Moving.

And there's you,

Always here,

Now,

Observing the flux of sensations.

Notice now the ears hearing.

Notice that there's sounds coming and going,

All the impermanence of the sounds.

And notice that you are always here,

Now,

Being aware of your ears hearing.

The same with your thoughts.

Thoughts come,

Thoughts go.

And there's you,

Watching,

Being aware of your thoughts,

Recognizing the thoughts that are moving through your mind.

The thoughts are impermanent.

Even though there are thoughts that have been trained and conditioned to return many times,

Notice that they are impermanent.

They come and they go,

And they come again and they go,

Just like the breath,

But they are moving.

And all that is moving is impermanent.

And recognize you,

Present,

Here,

Now,

Aware of your thoughts.

In all the experiences,

The impermanence of the experience and the presence of the only permanent thing that is you.

You as awareness.

Awareness of experiences.

The constant,

Permanent awareness of the moving,

Flowing,

And permanent experiences.

And the invitation is to relax into awareness,

Without identifying,

Getting attached,

Getting involved,

Or resisting,

Pushing away any experience,

Because they always pass.

And to finish this practice,

I invite you to take three more breaths with full attention,

With this recognition that there's you being aware,

Being awareness of the breath that is moving.

That awareness is not trying to control the breath.

It's just watching,

Being aware of the breath.

And at the end of your last third breath,

Allow your eyes to open again.

Reviews

I enjoyed this meditation it really felt different & I was really in the moment thankyou