Meditation to access inherent stillness.
This meditation starts with a breath balancing practice.
Find a comfortable seat on a meditation cushion or chair.
If you choose to sit on a chair,
Make sure your feet touch the ground.
Your spine is straight,
Shoulder blades together and down the spine.
Back of the neck stays long and chin is gently tucked in.
This will help you stay focused and calm throughout the practice.
Please place each hand like a glove into the opposite armpits.
The thumbs are outside the armpits and rest lightly on the pectoral muscles.
Just rest the thumbs there without putting any pressure.
As you rest your hands in the armpits and thumbs on the chest muscles,
Become aware of the breath moving through both nostrils.
Be effortlessly aware of the breath.
Start tuning into the sensation of your breath.
Bring your awareness to the breath rising and falling.
You simply observe your breath moving from the tip of your nose up to the bridge of your nose.
On the inhalation and as you exhale,
The breath descends from the bridge of your nose back to the tip of your nostrils and outside.
As you observe your breath moving in and out through your nostrils,
You will notice that one nostril feels slightly dominant.
There is little bit more air or current moving through one side.
This means that one side of the brain is more dominant than the other.
Once you notice which of the nostrils feels less open,
Shift the feeling to this weaker of the two sides and start sensing more breath and energy moving through it.
Begin gently pressing the thumbs down onto the points on the outer chest into your pectoral muscles.
Evenly on both sides,
Applying gentle pressure with the thumbs.
Eventually,
You will feel the airflow through the nostrils becoming even.
The feeling in both nostrils becoming even.
This may take little bit time,
So be patient.
When the airflow in the nostrils balances,
The mind drops into a deeper state of awareness.
It is because the brain is moving towards balance.
When you feel that the flow of air is balanced in both nostrils,
Lower your hands down.
If you don't feel it yet,
Take a moment.
It will eventually happen.
Sense the shift in the brain by sensing that the brain has become quiet,
Like a surface of a still lake.
Have the intention to experience your own mind,
Your brain,
Like a surface of a still,
Crystal clear lake.
See your brain like a body of still water.
No ripples are moving across its surface.
If a thought comes,
See that thought as a small ripple and then see it merge back into the calm,
Still water.
Every time there is a thought in your mind,
See it as a small ripple that disappears back into the calm,
Still water.
At the back of your head,
Sense full moon,
Approximately at the height of your eyebrows,
At the back of your head.
See or feel the full moon,
Shining brightly as if hovering in the sky above the lake.
And the reflection of the full moon is crystal clear on the surface of the lake.
Sense the light from the moon flooding the lake of the mind and see the crystal clear reflection of the moon on the surface of the lake.
Bring the move,
Bring the moon slowly from the back of your head towards the center of your head.
Slowly move it inside until the moon rests above the roof of your mouth,
Inside of your head.
Feel the moonlight inside of your head and see the reflection of the moon,
Crystal clear on the surface of the still lake.
Slowly experience a ray of moonlight beaming out of the point in between the eyebrows,
A single light extending into the infinite space.
Rest your attention with that beam until the mind merges with it.
Rest your awareness with the beam of moonlight extending from the point in between your eyebrows into the infinite space.
Allow your mind to merge with that light.
Start gently deepening the breath and turning your attention outwards.
When you are ready,
Slowly open your eyes.
