Hello,
Welcome.
This is a one hour guide of meditation.
I'll be meditating with you and since you're an Insight Timer,
You know that thousands of people around the world are meditating with you right now too.
So get comfortable,
Sit in a chair,
On a cushion,
Whatever you prefer.
You can even lie down,
But please try not to fall asleep.
Sit with a nice straight back.
Take a deep,
Deep inhale.
And let go.
Again,
Fill up your lungs with a nice,
Deep,
Luxurious inhale.
Hold the breath when you're full.
Shoulders up.
Hold the breath when you're full.
Shoulders back slightly,
Straight back.
Imagine the air in your lungs is collecting any tensions from the body,
From your mind.
And let it all go.
One last time.
Deep,
Deep inhale.
Hold the breath when you're full.
Shoulders back,
Sit up straight.
The air in your lungs is collecting any tensions from the body,
From the mind,
From your nervous system.
And let it all go.
Let it all go.
And let it all go.
Feel your body in contact with whatever you're sitting on or lying on.
Feel the contact of your clothes on your skin.
Listen to any sounds you can hear,
Wherever they're happening.
Notice how the sounds are constantly changing.
You never hear the same sound twice,
Just like you can never step into the same river twice.
And one more time.
Take a nice,
Deep,
Luxurious inhale.
Fill up the lungs and slowly let it go.
Letting go.
Remember meditation is all about just letting go.
Relaxing into your most natural self.
Now bring your full attention to feeling the breath,
The natural breath,
As it goes in your nose,
In your sinuses,
Down your throat,
Down into your lungs.
Feel the touch of the breath in all those areas.
Focusing on the breath to anchor your attention into the present moment,
Since the breath only happens in the now.
Let go of everything else.
Let go of everything else.
Let go of everything else.
Are there any thoughts,
Plans for the future,
Memories of the past,
Any daydreams,
Any emotions?
Let all that go.
Just let it slide off of you.
Catch your attention whenever it wanders and gently,
Patiently bring it back.
Be very kind with yourself.
Just understand that it's just the nature of the mind,
The habit of the mind to wander,
To daydream,
To go everywhere else except to be here in the present moment.
So feel the touch of the breath completely as it goes in your nose,
In your sinuses,
Down your throat,
In your windpipe,
And down into your lungs.
Let go of everything else.
Let go of everything else.
Notice if there are any tensions anywhere in your body.
As you settle down into yourself in silence,
You become aware of little points of tensions.
Perhaps on the face,
Perhaps on the neck,
In the back,
In the arms,
In the legs.
Let it go.
Release it,
Relax it.
And if you can't let it go,
Then try a little trick.
Imagine you're breathing into it.
And as you exhale,
It starts to evaporate.
Just feel the breath,
The natural breath as it goes in and out of you.
Let go.
Let go.
Are you thinking about something?
Daydreaming?
Let it all go.
Just let it go.
The key thing is to become aware of when this is happening.
And then immediately bringing back your attention to just feeling the breath.
Be very gentle with yourself.
Remember again,
This is just the tendency of the mind.
It started from the moment we started talking as little babies.
And it's built up momentum.
And it's happening constantly.
So let it go.
Be aware of it now.
Understand that they block your awareness from feeling your deeper self.
These thoughts act like clouds that block the sun.
Just feel the breath.
Have a sense of gratitude for this breath that keeps you alive.
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Are you daydreaming?
Are you thinking about something?
Let it go.
Let it go.
Just be aware of the power of thoughts to distract you,
To take you away from the present moment.
And just feel the breath now in a smaller area.
Just feel the breath in your nose.
Feel the touch of the breath.
Feel the touch of each molecule of air as it goes in and out through your nose.
Letting go of any thoughts which pop up.
Just be indifferent to any thoughts that come.
Understand that the thoughts work like programs working in the background of a computer.
They're always there.
But once you become aware of this,
It gets easier to notice them and it gets easier to become indifferent to them.
And thus,
They start diminishing.
But be very patient.
This happens with consistent,
Gradual practice over time.
Just feel the breath in your nose.
Keep it very simple.
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Notice if more air goes in through one nostril than the other.
Let go of any mental analysis.
Just keep it very simple,
Very clear.
Right here,
Right now,
With the breath.
The wonderful breath.
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Just feel the breath completely at the entrance to your nostrils.
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Again,
Notice are there any thoughts of any kind?
Let them go.
Just let them go.
Good.
Now let's move our attention to feeling all of our toes.
Feel all of your toes.
And move a circle of awareness,
A ring of awareness,
Like a little MRI scan.
Moving that awareness,
That circle of awareness down the toes towards the ankles.
Both ankles,
Feeling every bit of skin on the surface of both of your feet.
Now move that circle of awareness from the ankles towards both knees.
Find the right speed.
Don't go too fast,
You'll miss parts.
Don't go too slow,
You'll get stuck in some parts.
Now move the circle of awareness towards both hips.
Good,
That's it.
Now move the circle of awareness from both hips up along your torso,
Both front and back.
A ring of awareness,
Like a little MRI scan.
Feeling every bit of skin moving up your torso,
Front and back towards the shoulders.
Whatever the ring of awareness touches,
That area becomes relaxed.
Completely relaxed.
Coming up towards the shoulders now.
Good,
That's it.
Come up your neck as well,
Both front and back.
Now bring your full attention to your fingertips,
To all of your fingertips,
And move the circle of awareness towards both wrists.
Now moving it towards both elbows,
Feeling every bit of skin,
Every square millimeter of skin on both of your lower arms,
On your forearms.
And now moving it towards both shoulders.
Feel the soothing,
Relaxing effects from the circle of awareness moving across your body.
That's it.
Stay on the shoulders a little bit to melt away any tightness in the shoulders,
Any tightness in the neck area.
That's it.
Now feel the skin underneath your chin,
And feel your chin.
Feel your lips,
Your nose,
Your cheeks,
Your ears,
Your eyes,
Eyebrows and forehead.
And just notice how deeply relaxed your whole face is,
Not a trace of tension anywhere in your face.
Now feel the entire back of the head.
Feel the entire top of the head.
Good.
Very good.
Now feel a circle at the very top of the head,
A 3 centimeter wide circle.
Just feel that area.
Go deep into it.
Again,
If you're sitting down,
Make sure you're not slouching,
So straighten your back.
Lift your face so it's not pointing downward.
Take a nice deep inhale,
Really feeling the breath,
And let it go.
Like a gentle wave moving through you.
Now doing the body scan in the reverse order.
So feel that 3 centimeter wide circle at the very top of the head.
Now feel the entire top of the head,
Every square millimeter of it.
Feel the entire back of the head now.
That's it.
Now feel the forehead and move down the forehead across your whole face towards your chin,
Including your ears.
That's it.
Now feel the skin underneath your chin.
And move the circle of awareness down your neck,
Both front and back of your neck,
Onto your shoulders.
Again,
Staying on the shoulders,
Melting away any residual tightness you may notice.
Now move the circle of awareness down both of your arms,
Down both of your arms towards your fingertips.
Find the right speed.
Don't go too fast,
You'll miss parts.
Don't go too slow,
You might get stuck in some parts.
Now move the circle of awareness down towards your fingertips.
And now move the circle of awareness from your shoulders down your torso,
Front and back of your torso.
So moving down your chest,
Down the upper back,
Down towards the middle of the chest,
Middle of the back,
And to the stomach area and the pelvic floor area.
Just go at your own pace,
Feeling every square millimeter of skin on your torso.
Just notice how alive your whole body is.
And now move the circle of awareness from your hips down your legs to your toes,
To the tips of your toes.
Find the right speed for you.
Not too fast,
Not too slow.
Whatever the circle of awareness touches,
That circle of awareness touches.
Whatever the circle of awareness touches,
That area becomes deeply,
Deeply relaxed.
So notice how wonderfully relaxed your whole body feels right now.
And still being attentive with thoughts,
Any thoughts that pop up,
Just let them float away.
Good.
Now moving into the main part of this meditation,
Where you're not trying to achieve anything,
All you're going to do is feel your most natural,
Deepest self.
The part of you that has been continuously you since the moment you were born.
That part of you that has been unchanging as your body has changed and grown.
Just remember those big changes your body has gone through since you were a little toddler and now you're a grown person.
Three,
Four,
Five times bigger or more.
So you're feeling your essence,
You're feeling your existence,
Your beingness,
Your inner aliveness.
All these words are pointing at the same thing.
Just remember,
No word could possibly describe who you really are beyond your identity.
So just feel your beingness with a capital B and let go of any thoughts that may pop up.
Stay in the stillness.
And if many thoughts pop up,
That's okay.
It's just a cleansing out that's happening.
Deeply buried stuff coming to the surface,
Having a chance to be cleared away.
Stay with that.
Just feel your beingness,
Letting go of everything else.
Are there any thoughts?
That's okay.
Remember,
That's just the habit of the mind,
The tendency of the mind.
Let it go.
Just feel your essence.
Feel your beingness.
Stay in that sacred space that's within you.
Just letting go,
Letting go of anything that pops up,
Any thoughts,
Any daydreams,
Any emotions,
Any plans,
Any memories.
Let it all go.
Just relax into your deepest,
Most natural self,
Right in the center,
Between infinite time that lies behind us,
Between infinite time that lies in front of us.
Here we are in the present,
Right here.
Feel your essence.
Feel your most natural beingness.
Keeping it very simple.
Let it go.
Let go of any struggles.
If there are many thoughts,
That's fine.
It's just a clean out.
Just learn to be indifferent to them.
Learn to just observe them with no interest.
Just feel your most natural self,
The timeless you.
Let it go.
Let it go.
Let it go.
Are there any thoughts?
That's okay.
Is the mind completely quiet?
That's fine.
Good.
Relax into the present moment.
Without going into a trance,
Without falling asleep,
Find the balance between being awake and being in deep sleep,
Right there.
Just stay right there,
In between infinite time in the future and infinite time in the past.
Just let go.
And a good helper in this part of the meditation is you can ask yourself the key question,
The question about yourself,
The question that acts like a doorway into a deeper awareness of yourself.
The question is,
Who am I?
Every so often,
Ask yourself,
Who am I?
But ignore any answers that come to you.
Those answers come from the mind.
This is about going beyond the mind.
It's about going into super awareness,
Super consciousness.
So let go of any answers that pop up.
Let go of any analysis.
Just ask,
Who am I?
With the intention of walking through that doorway that that question opens up,
Going into your deeper self.
Let go of any answers that pop up.
Let go of any answers that pop up.
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When you ask yourself,
Who am I?
Imagine that a loud bell goes off inside of you and a door opens and just walk through that door and stay in the stillness.
Go deep into yourself.
Without trying to achieve anything,
Without trying to reach any goal,
Just feeling your deepest,
Most natural self,
Who you always have been since the moment you were born,
Who you always will be for the rest of your life,
That unchanging part of you,
No matter what changes your body will go through.
This is wonderfully regenerative,
Wonderfully restorative,
To sit like this as long as you can.
Letting go of everything else,
Feel your essence,
Feel your inner aliveness,
Feel how much more you are than your name and your identity.
Once again ask yourself,
About yourself,
Who am I?
Let go of any answers that come.
Just feel your essence.
Let go of any answers that come.
Let go of any answers that come.
Let go of any answers that come.
Let go of any answers that come.
Are there any thoughts,
Any daydreams,
Let it all go,
That's falling into a trance.
It's a huge distraction.
Be aware of it.
It's stealing your life from you,
The precious time that you're alive.
Just let go of all that.
Feel your essence.
Feel your beautiful,
Natural self.
And ask yourself,
Who am I?
If you notice many thoughts popping up,
You can ask yourself,
Where are these thoughts coming from?
Brace them to their point of origin and just clip them away like scissors cutting balloons,
Balloon strings,
Letting them float away.
Exist?
Just feel the aliveness of your body,
The aliveness of your essence.
Feel your deeper beingness.
Again,
Ask yourself,
Who am I?
And just let go and be very attentive.
Very good.
Very nice.
Now bring your full attention to the center of your chest,
To what is known as the heart center.
Feel that area,
That center of the chest area,
The heart center,
Feel it glowing.
Feel it glowing with a beautiful,
Rich golden light.
And think of someone or something that you love deeply,
Unconditionally.
Could be another person,
It could be an animal that you've known or are very close to now.
It could be a tree,
A mountain,
A landscape.
Could be the whole planet.
Feel this sense of unconditional,
Compassionate,
Loving kindness.
And feel it spreading through your whole body,
This wonderful golden glow.
What a nourishing effect it has on you.
And feel this unconditional,
Compassionate,
Loving kindness,
This golden glow.
Just feel it expanding beyond your body.
Like when a stone is dropped into a still lake,
See that circle,
Those circles expanding outwards.
So feel this compassionate,
Loving kindness spreading out beyond you into everyone and everything around you,
Wherever you're living.
Into everyone and everything on this wonderful planet we live on.
And expanding it even further towards everyone and everything in the solar system.
That's not such a hard leap to imagine since modern physics tells us that all points in space are connected and expanded beyond the solar system to the whole Milky Way galaxy.
Expanding it beyond that even towards the entire universe with its almost infinite number of galaxies.
And expanding it even further than that into every other parallel universe,
Every dimension that exists,
Spreading to absolutely everything,
Everywhere.
And especially to every cell of your body and every part of yourself,
To your whole being,
Compassionate,
Unconditional,
Loving kindness towards yourself.
Building this with a deep sense of gratitude that you are alive right here,
Right now,
In this precious present moment that is bordered with infinite time in the past,
Infinite time in the future.
Stay right here,
Glowing golden with compassionate loving kindness that is unconditional.
Letting go of everything else.
Just letting go.
Shots.
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Just feel this unconditional,
Compassionate,
Loving-kindness,
Glowing golden with it,
Letting go of everything else.
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