Lesson 1
Introduction To Meditation Stop The Doors Of The Senses
Welcome to this meditation, inspired by the ancient wisdom of the Vigyan Bhairav Tantra. In this practice, we will explore the technique of "Stop the Doors of the Senses." Shiva’s teaching begins with the simple yet profound instruction: "Stop the doors of the senses when feeling the creeping of an ant." This technique may appear trivial at first, but it carries deep significance. The "creeping of an ant" represents any sensation—whether it’s a light touch, a sound, or even pain. These sensations act as gateways to your awareness.
By temporarily closing these sensory doors, we create a space for stillness and deeper connection to our inner self. Imagine you’re in a room with five open windows—each letting in distractions. When you close them, the room becomes calm. Similarly, when we stop the senses, we cultivate inner peace and expand our awareness.
This practice can be used in daily life, even when experiencing discomfort or pain. By simply turning inward and stilling the breath, you can observe sensations from a place of calm and distance, making them feel less overwhelming. Through this, you discover the silent observer within, unaffected by the external world, paving the way for deeper meditation and inner transformation. Let’s begin.
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Lesson 2
Meditation - Stop The Doors Of The Senses
In this practice, practitioners pay attention to the entire passage of breath through the nasal passages. The awareness follows the breath from the nostrils to the nasal cavity and vice versa. This technique enhances sensory perception, deepening the connection between breath and the sense of smell.
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Lesson 3
Introduction To Meditation Weightless
This introduction invites participants on a transformative meditation journey, guiding them to explore the sensation of weightlessness and the connection between emotions and the body. The practice aims to help individuals transcend physical weight and enter a state of pure consciousness, revealing the truth that we are more than our bodies. By releasing the burdens of body and mind, practitioners can access higher states of peace, clarity, and transcendence. The introduction emphasizes the mind-body connection, encourages relaxation, and sets the stage for a profound experience of inner freedom. Through visualization, participants are invited to feel lighter, like a feather floating effortlessly, and to connect with their true, weightless essence.
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Lesson 4
Meditation - Weightless
This technique involves being conscious of the breath while walking. Practitioners synchronize their steps with their breath, creating a harmonious rhythm between body and breath. Walking meditation promotes mindfulness in motion, allowing individuals to integrate meditation into their daily activities.
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Lesson 5
Introduction To Meditation Five Сoloured Сircles
This introduction is a guide to a meditation practice focused on deep concentration and connection with the essence of the senses. The session encourages you to visualize five colored circles that represent your five senses, which shape your experience of the world. By concentrating on these colors—either in your mind or the external world—you are led to your inner center, where external distractions dissolve. The meditation emphasizes the importance of stillness by focusing your attention on a single point, whether internal or external, breaking the restless flow of thoughts and allowing pure consciousness to emerge.
The introduction also explains the nature of the mind as restless and wandering, yet it clarifies that the mind is merely a process, not the true self. The practice aims to train the mind to stop its constant motion, leading to a state of inner stillness and pure being. The colored circles act as a tool to help you concentrate, but the deeper goal is to experience the present moment without judgment or thought.
As you progress, the meditation encourages you to immerse yourself in the colors, allowing them to converge at your center, where all distractions fade, leaving only pure awareness. This practice offers a transformative journey into your true essence, cultivating peace and self-awareness.
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Lesson 6
Meditation - Five Сoloured Сircles
In this practice, individuals maintain awareness of their breath while standing still. By grounding themselves in the present moment and being mindful of breath, practitioners cultivate stability and balance. This technique promotes a sense of rootedness and centeredness.
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Lesson 7
Introduction To Meditation Spinal Column Nerve
This introduction guides the reader into a deep meditation practice focused on discovering the central energy thread within their body, particularly along the spine. The meditation encourages the practitioner to visualize and focus on the subtle, non-material energy that connects them to both their physical body and their deeper, spiritual self. This delicate thread is described as the "silver cord of life," symbolizing the connection to the soul and the universe, bridging the material and the spiritual realms.
The meditation invites practitioners to align their spine and concentrate on the gentle pulse of energy running through it. With persistent focus, this energy becomes more apparent, gradually transforming the body’s perception from a mere physical entity to a vessel of light and energy. The meditation emphasizes how the spine, traditionally seen as the body’s structural support, also serves as the central channel for life force energy in many ancient traditions. Through this practice, the meditator is encouraged to reconnect with their true essence, leading to a transformative experience where the body’s aura radiates peace and clarity.
Ultimately, this practice is designed to deepen self-awareness, enabling the practitioner to experience their body not just as physical matter, but as a living, glowing energy that connects them to the divine and the infinite source of life itself.
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Lesson 8
Meditation - Spinal Column Nerve
Here, practitioners choose a comfortable seated posture and maintain awareness of their breath. The chosen posture could be a traditional meditation pose like Padmasana (Lotus Pose) or Sukhasana (Easy Pose). This technique encourages individuals to find a stable and relaxed seated position, enhancing the quality of their meditation practice.
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Lesson 9
Introduction To Meditation Closing Openings Of The Head
This introduction describes a profound meditation practice aimed at closing the openings of the head — the eyes, ears, nose, and mouth — to turn the consciousness inward. This technique, though simple, is deeply transformative, designed to interrupt the natural tendency of the mind to focus outward. By limiting sensory input, the practitioner is guided to experience the "third eye," a concept rooted in ancient traditions that represents an inner space of consciousness. This space connects the individual to the infinite, creating a feeling of oneness with the universe.
The meditation centers on the idea that the mind is conditioned to associate breath with thought. By halting the flow of breath, thoughts can also cease, leading to a state of inner stillness. As the practitioner closes off the sensory openings, a space of expanded awareness forms, where the individual may experience a profound shift in perception. The practice helps break the mental conditioning that keeps the mind outward-focused, reconnecting the practitioner with their true, immortal consciousness.
Through this meditation, participants are invited to explore the idea that their consciousness is not confined to their physical body, but is a gateway to the universe itself. The aim is to experience a shift from identification with the body to identification with the infinite, eternal self.
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Lesson 10
Meditation - Closing Openings Of The Head
In this technique, practitioners focus on deep and relaxed breathing. They observe the natural, deep inhalations and exhalations, allowing the breath to flow effortlessly. This practice promotes relaxation, calming the nervous system and inducing a state of tranquility.
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Lesson 11
Introduction To Meditation Absorbed Heart Senses
This introduction to "Meditation 16: Absorbed Heart Senses" presents a journey into heart-centered awareness, guiding practitioners to shift from intellectual reasoning to intuitive feeling. It explores the concept of absorbing sensory experiences—touch, sound, sight, taste, and smell—into the heart, symbolized as a blooming lotus. The practice is designed for those who live with open-hearted compassion, encouraging them to deepen their connection to the world through feeling rather than thought.
By dissolving sensory input into the heart, one moves beyond mental analysis and into direct experience, fostering profound peace and presence. The introduction contrasts head-oriented and heart-oriented individuals, highlighting how spontaneous, unconditional love arises when the senses merge into the heart.
Through this meditation, practitioners cultivate an expanded awareness where the mind quiets, and love flows effortlessly. The goal is to experience the world not as a problem to solve but as a space of deep connection. As the lotus of the heart fully blooms, one enters a state of centeredness, where love, clarity, and presence become the guiding forces of perception and experience.
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Lesson 12
Meditation - Absorbed Heart Senses
In this 15-minute meditation, connect with your heart's natural compassion and spontaneity. Explore love through touch, taste, smell, sight, and sound, and embrace life with heart-centered awareness. Conclude with loving-kindness for yourself, loved ones, and all beings.
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Lesson 13
Introduction To Meditation Unminding Mind
This introduction explores the profound meaning behind the sutra: "Unminding mind, keep in the middle—until." Though brief, these words contain a deep teaching on balance and transcendence. The practice invites us to detach from the mind’s habitual grasp on thoughts, judgments, and emotions, instead allowing them to arise and pass without attachment.
A key aspect of this teaching is the Middle Path, a central principle in Buddhist philosophy. It encourages us to avoid extremes—whether indulgence or strict renunciation—and instead find a steady, harmonious way of being. Through the story of Prince Shrown, who swung from luxury to severe asceticism, we see how the mind tends to move between opposites. Buddha taught that true wisdom lies not in these extremes but in remaining centered, much like the properly tuned strings of a veena, which create the most beautiful music when held in balance.
The final part of the sutra, “Until,” suggests perseverance—staying in the middle until the mind itself dissolves. This practice is not about forcing stillness but about observing the mind’s movements without reacting. Over time, this leads to profound inner peace, allowing us to transcend the mind’s fluctuations and rest in pure awareness.
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Lesson 14
Meditation - Unminding Mind
This guided meditation helps you cultivate balance and inner peace by finding the "middle ground" between extremes of emotion. Through mindful breathing, self-awareness, and loving-kindness, it encourages calm and centeredness.
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Lesson 15
Introduction To Meditation Look Lovingly At Some Object
This introduction explores the essence of a practice based on an ancient sutra, which teaches us to focus on a single object without distraction and to discover the blessing at its center.
The introduction poses a key question: Do we truly see? It contrasts a gaze filled with love with one driven by desire or attachment. The author explains the difference between lust (which seeks to take) and love (which seeks to give), emphasizing that the quality of our attention transforms the very object of our perception.
The central idea is to learn how to look at things with pure, selfless awareness, leading to a profound experience of unity. The meditation encourages the practitioner to choose a single object—whether a leaf, a stone, or even their own hand—and observe it with love, allowing themselves to dissolve into the experience.
The introduction concludes with a call to stillness, inviting the practitioner to let go of distractions and ego. It promises that when we gaze with pure love, the object reveals its sacred nature, and in its center, we find the blessing.
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Lesson 16
Meditation - Look Lovingly At Some Object
This 15-minute guided meditation helps you cultivate love and compassion by focusing on an object, imagining its happiness and well-being. It leads to profound inner transformation and selflessness, creating a space for bliss and connectedness.
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Lesson 17
Introduction To Meditation Centering On Buttocks
This introduction sets the stage for a unique meditation practice focused on deep bodily awareness, particularly through the often-overlooked area of the buttocks. Rooted in ancient Taoist teachings, the practice invites participants to cultivate heightened sensitivity and balance in their bodies, which leads to a profound sense of centering.
The introduction emphasizes the importance of bringing attention to bodily sensations, starting with a simple exercise of focusing on the hand. This foundational practice develops sensitivity, preparing the practitioner to shift their awareness to the buttocks. By consciously observing how weight is distributed and gently adjusting it, one can create a deeper connection between the body and mind.
The ultimate goal is to find balance—not just physically but internally. When awareness is fully centered, a shift occurs from external sensations to a profound inner stillness. This introduction reassures practitioners that no force or effort is needed, only patience and gentle attention. As the meditation begins, participants are encouraged to let go of expectations and surrender to the process, allowing this simple yet powerful practice to guide them into a state of inner harmony and presence.
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Lesson 18
Meditation - Centering On Buttocks
This 15-minute guided meditation focuses on achieving inner centering by balancing on your buttocks, enhancing sensitivity, and finding equilibrium. It concludes with a loving-kindness practice to extend peace and compassion to yourself and others.
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Lesson 19
Introduction To Meditation Letting Yourself Swing
This introduction explores the idea of surrendering to movement rather than resisting it, drawing inspiration from both natural rhythms and meditative traditions. It challenges the instinctive tendency to control or counterbalance external forces—whether in a moving vehicle or in life itself. Instead of fighting against movement, the key is to flow with it, just as children do effortlessly.
By aligning with the motion, we can find a deep sense of **ease and presence**, much like the meditative dances of Gurdjieff, where external movement eventually leads to an inner stillness. The concept extends beyond physical movement: even when sitting still, one can visualize a gentle swaying, gradually slowing down until all that remains is a profound sense of centered awareness.
This perspective shift is not just about physical motion but also about how we navigate life’s changes. The less we resist, the more we harmonize with life’s flow. True stillness isn’t about stopping movement but becoming one with it—an experience that leads to a profound connection with the self.
Ultimately, this introduction invites us to trust the rhythm of life, to let go of unnecessary tension, and to embrace the deeper peace that arises when we stop resisting.
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Lesson 20
Meditation - Letting Yourself Swing
This 15-minute guided meditation helps you find inner centering through rhythmic swaying or whirling. Flow with the movement of a vehicle or create subtle circles if still. Experience deep stillness and harmony, concluding with loving-kindness wishes for yourself and others.
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