Gently Undone

This guided meditation gently opens you to Oneness, moving from deep embodiment to total rest in nondual reality. Feeling a sense of peace and surrender, let your naturally undone state find you in this beginner through advanced practice.

Transcript

So what's looking? You can also say what's feeling? And it's very particular to say what not who because it's not a who that's looking, It's not a who that's feeling and sensing. It's just this vast quiet looking. As far in the background as you can go and you're going to look at what's looking. It's going to look around at itself. Let's notice a few things. Notice that it's endless, It doesn't have an edge. And you can try to find one. See if that awareness that what's looking has an edge behind you or below you or in front of you or above you or inside of you. You can just rest in finding this and just leaning all the way back into what's looking. And that's enough. And in all this vast consciousness, This absolutely peaceful and still witnessing. Interestingly, There's all this buzz of activity as well. Pure quiet, Pure nothing, Pure emptiness with all this rich activity that you're not doing anything for. It's just happening inside of you as you. There's the soft empty womb of creation and then all this sparkling energy emerging out of it and inside of it and moving through it. And that includes your body. The body is this rich field of energy that you also don't do anything for. It just runs itself because it's run off of the much larger grid here, The much larger field of being. You're part of a mycelial network, An endless mycelial network of beings as part of the one being. It's a vast network and you are a live, Vibrant, Essential node of that network. But you can sense the network, Much, Much faster network, And you can sense your little node as well. So let's just feel our chest, Feel the heartbeat of the chest, Feel the lungs moving in and out, Feel the ribs expand. From awareness, From what's looking. Notice this is all being done on its own. There's no breather. There's nobody beating that heart, No separate self doing this thing. And we can slide into what Adyashanti calls the passenger seat. Just slide into the passenger seat and enjoy and savor the feeling of your chest. And start to feel down into the diaphragm and the solar plexus as well. Feel how it expands on its own and see if you can dive in a little deeper. So diving like right under the rib cage there, That kind of grippy spot. Just pouring awareness through there, Feeling through it. As awareness, You can really explore. You can explore everything. And interestingly, We have kind of left our bodies unexplored. We kind of go out to explore instead of in. And it's fine to go out. It's no problem. But today, Let's go out and explore. And it's fine to go out. It's no problem. But today, Let's just see if we can go in. We can dive into the center of that solar plexus, Right under the ribs there. See if you can feel the very back of the solar plexus and the spine. See if you can feel right inside the spine. And see if you can feel how your awareness, Just plain old feeling, Sensing yourself, Starts to soften your spine a little bit. Right in the back of the solar plexus, And we can go up to the back of the heart as well. You can imagine or simply feel, Or both, That spine softening and opening. All the way inside each vertebra, And then in the very back of the spine toward the skin, As well as the interior of the spine, That energetic line. Letting the spine open. Feeling like each vertebra is a doorway that opens. And in between the vertebrae, A doorway that opens. It opens on all sides. One could say, Healing, Returning to wholeness, Is just a process of opening. So as you feel your spine, Feel it come up in between the shoulder blades, And feel those shoulder blades. Feel all around the scapula, All around the blade, Inside the bone. Inside the bone. And if your body naturally wants to move as you feel into it, That's fine. That's very welcome. You can do a little stretch or wiggle a bit. It's just energy releasing. So feeling your spine between the shoulder blades, Feeling those shoulder blades, Feeling like those shoulder blades are so open, So unfurling, As to feel like there's angel wings growing back there. And we're just taking that awareness. The mind is fine. It can chatter. But this vast, Quiet awareness, Just what's looking, Can come all the way into the shoulder joints, And the caps of the shoulders, The tops of the shoulders, Toward your neck. And there's as much awareness, There's as much what's looking, As you could possibly ever want. Everybody wants attention. You just happen to be the attention for yourself. So pour it on. Pour it all through your shoulders. Let the shoulders drop all their weight. Feel deep inside those big muscle bands, And right at the joint, And the fronts of the shoulders, Toward the collarbone, Sliding your awareness all around the collarbone, And then back behind it. Feeling yourself, Feeling the body, Sensing what is there with no name, No story, No emotion story, No story at all. There's sensation here. Let's just feel the sensation. When the body's felt, It relaxes. It feels safe, And held, And loved. And it's so interesting, We look outside ourselves, When what's looking is an endless supply of love, Endless supply of attention, Endless supply of safety. We just haven't poured it on, And in. So pouring all through the collarbone, This attention, This awareness like water. And water can seep into every little corner, Inside the bone of the collarbones, Inside the sternum, In the front of the chest now. Awareness pouring in, Pouring behind the sternum, Into the heart itself. What if you could feel your heart beat right at the center? You can feel those lungs. Feel that heart. And no matter what mental tag comes in, It's not it. It's not true. There's a true feeling here, A real feeling, A real quality. And if it's pain, See if you can come even closer. Maybe there's a pain right on the right side of Maybe there's a pain right on the right side of your heart or chest, Or your lungs or your ribs hurt a bit. Let awareness really pour through that spot. It's a healing. Awareness acts like a healing. It reconnects the parts that have been cast astray, Cast aside. It reconnects the parts that have been cast aside. So let's start to really feel the whole chest, Taking up space inside your chest. Full breath happening, Letting the ribs expand and feeling the tissues, The connective tissue in between the ribs. Feeling down into the shoulder plexus, Feeling that diaphragm naturally expand. You don't have to do anything. You also don't even have to let go of the grip. It'll just let go of itself. The more you, As awareness, You, The real you, Tenderly touch this body. And you keep returning and touch all through the solar plexus, All through the diaphragm, All through the whole chest, And all out the back of the chest as well. As if the whole back of the chest was open. The sides of the chest open, The center of the chest open. The sides of the chest open, The center of the chest open, Like all the doors, 360 degrees around, Open, Open, Open. And then right out the front, Opening that sternum. And you're settled. You, As awareness, Settled right in the center of the chest, Right in the center of the solar plexus. Feel your seat there. And all that pain and tension gets to be there. But feel from the very center of the chest, Center of the solar plexus, Feel it open, Open, Open, Open. So your whole chest is open. It's totally safe. It was open anyway. You're just getting on board. You're just getting on board. You are an open system. You're not a closed system. To close your system makes it actually much less functional. All this awareness, All this energy, All this love, Just wants the doors open so it can come in and flow through you. So we're just opening the doors and you can maybe feel, Feel where there's a little glitch, A little tight spot, And put your awareness there. And then open it up. And you're in the safest, Your body is in the safest audience there is, You. It's okay to unravel. It's okay to just be in the presence of you, In the arms of you, This vast, Soft, Ever-loving awareness that is literally everywhere that you're totally swimming in. The body can melt into it, Into your arms. Let's feel the belly now coming down right under the ribcage, Up above the belly button, And then inside the belly button, The mid-back. So many organs there, Lots of tightening around our belly. We all have a kind of corset on there. This warm, Vast, Empty awareness, Let it wash through. You're in a warm bath and this time it can go all the way through and hit all the cells. And just like if you were in the warmest, Most perfect temperature bath, Your body just starts to open and open and open. The whole body getting the cue, It's safe, It's safe, It's safe to relax and open. Feel the belly expand, Opening doors out the front. From deep inside the belly, Opening the doors out the side, Two sides. From deep in the pit of your stomach, Opening out the back, Feeling that spine soften and relax. Feel how absolutely endless and so available for you to completely unravel awareness is, What's looking is. We are meant to be as relaxed as our dogs and cats and all the mammals who are just so relaxed. They're not stressed. If it's a time for action, The body will move into action. But in the meantime, Everything is relaxed. The whole belly, Soft, Soft, Soft. See if you can feel right in the middle of the belly, As deep inside as you can. There might be pain. Pain is no problem. Closer you get to it, Closer you get to it, Hard to call it anything. So see if you can just go a little bit closer. Wherever that knot is, Wherever that grip is. So the belly is just so, So soft. Baby belly. Held by, In the womb, In the arms of you. Always held in you. Always being held. We're just noticing now. So let the whole belly soft, Soft and soften. And then let's start to feel the hips. Every part of the body that doesn't act like a part, You relax it a little bit. The rest of the body starts to hear that. So from deep inside a soft belly, Start to feel the hips soften, That you don't have to hold your hips. Bringing warm, Loving awareness. What's looking to start to just feel through the hips? Warm water of awareness. Warm water of awareness. Bathing the hip joints. Bathing the pubic bone. Bathing the lower vertebrae. Feeling through the tailbone. Letting the tailbone open, Open, Open. You can feel like your hips are dissolving, Opening so much, Softening so much. Everything, Everything is soft. We tend to hold a lot of tension in our hips. What if you didn't hold your hips today? Let them hold themselves. Let life hold them. And what if we could feel the hips? And what if we could feel, Feel the rich sensation of the whole sacral area, The whole pelvis? So all the way to the very middle of the pelvis, And then opening the door out the front, So you feel the whole front of the pelvis, The aliveness there, All the way through the skin. And then feel out the right side, All the way through the skin, The right hip is soft and open as it's ever been. All the way through the left side, The left hip, Soft and open as it's ever been. And all the way to the back, Those lower vertebrae, Soft, Open, Like a soft flower blooming on all sides. And every grip, Every ache in your pelvis is the seed of another flower. And every time you put your awareness right where it hurts, The body starts to relax and bloom. This is what you were looking for, Looking for love, Looking for approval, Looking for understanding, Looking for everything. And what's looking at it? And it's actually the body that needs it, Needs the love, Needs the attention, Needs to just be felt, To be touched. So let's feel that whole pelvis open on all sides, Including down and out, Through the tailbone, Dropping out the bottom of the pelvis. And from very deep inside the pelvis, All the way through it, Feeling that, Feeling yourself, Feeling the whole of the pelvis, Feel how it can't quite tell where it begins and ends. The seat of your body is so much bigger. The energetic signature of your body is so much bigger than the skin. The energetic signature of your body is so much bigger than the skin. So take up all that space. Let the hips be as big as they've ever been, As soft and open as they've ever been. The whole pelvis expanded. Beautiful. And again, If you need to move your hips or breathe or even stand up and walk, It's all welcome. The body will tell you. From deep inside the hips, Right in that socket of the joint, You can feel your legs. So start to feel the bones of your legs. Bones are amazing. They're made of space and light, Just like everything else. They have this supportive structure to them. But as they say in Zen, They're hollow bones. So see if you can feel your bones and feel the hollowness of them, The emptiness, The openness of them. And then you've got these big heavy muscles of the upper legs. But see if you can feel the lightness, The emptiness. Feel them, Feel all the way inside the bones, All the way inside those muscles. Just really feel your legs, Feel your thighs, Feel the inner thighs and the outer thighs, The bottoms and the tops. And feel how awareness, What's looking, Can move all through them. The legs feeling loved, Held, Connected with. The hips, The belly, The chest. Let it soften a few degrees more. Let it soften a few degrees more, Open a few degrees more. And let's let our knees be nice and open, Feeling the depth of the knee, The joint itself. Feel the lower legs, Feel the bones of the lower legs, Feel the hollowness of them. Feel the muscles. Feel the skin of the lower legs. All there is here in reality is just this vast, Vast, Vast, Soft and quiet awareness. Also strong awareness. And then all this energetic sensation, This feeling. Give it no name, Give it no story. Just sense yourself. Sense the ankles now. Sense the feet. But let's not even call them ankles and feet. Just feel what's there that has no name. Feel the bottoms of the feet, Feel in between the toes, And feel them open, Open, Open. Unfurl your feet. Unfurl your feet and give it no name. Just sense what's there. Sense that whole area. And sense that there's something going down, Down, Down through the feet. There's an energetic sensation well beyond the skin. And let it be felt way down into the earth. So the whole lower body now, So open, So relaxed, Melted. The whole hips, The whole chest, The shoulders, The tops of the shoulders. Open. Willing to be open, Willing to be vulnerable, Willing to open that last door you might feel, Maybe in the depths of your solar plexus, Or a ping in your heart, Or a grip in your pelvis. What about just for now, Opening that part two, Being willing to open that last door? What about just for now, Opening that part two, Being willing for it to be exposed, To not tuck into itself anymore, Just to see what happens. You're only showing yourself as a being to yourself, As awareness. It's safe, It's safe to expose yourself to yourself. You're only a gorgeous, Unbelievable flower. So exquisite. Your body, Your being, So beautiful, So exquisite, So unique. We're asking you to not hide anymore. For every part of your heart to open, Every part of your pelvis to open. To see yourself. Feel yourself. Let's feel inside the arms. You can just feel them be open. The hollow bones of the arms all the way into the elbows and the lower arms, The hollow bones of the fingers and the fingertips and the nails and the nail beds. All just energy, Awareness, Sensing the energetic pulse of you. The rich qualities, The rich sensations of your arms with no name. Your whole body is buzzing with activity. Made of light. Made of air, Made of water, Made of elements, But you don't, You didn't put yourself together. You don't have to conduct this thing and relinquish control. Let life take over a bit here. And you just feel yourself. You just feel what it is, What's here. Great, Let's feel your neck. Let's lose control of our neck. Let the throat open. Feel the very center of the neck, Very center of the throat. Feel the spine. Feel in between the vertebrae. Feel the spinal cord itself. Feel the neck open 360 degrees around. Awareness, Attention, Loving attention, Just feeling it is all that's required. Are you willing to just, You as awareness are always willing to just be with yourself, To feel yourself, Feel the sensation of the neck, Feel all of it. Little pings of pain are no problem. It's not scary. It's just what it is. Come closer to the pain. Go all the way, Right where there's a little grip or a little ping of pain. Go all the way there. There's all the attention in the universe to give that part. That's what it's for. That's what all this awareness, All this consciousness, All this God is for. All the attention in the universe to give that part. That's what it's for. That's what all this awareness, All this consciousness, All this God is for. For you to experience you as this one and only body, As the one and only sensation of your throat, Your voice. So feel your full neck. Let it be a big expansive neck. Have no control over your neck anymore. Let the neck be out of control. Let the body be out of control. It's safe to be wild, To be unknown, To be untamed, To be loose. You've tried being under control. Let's try out of control. So letting the neck just unfurl and unfurl. And as you feel your neck and as you're attending to your body more, Paying attention finally to this beautiful body, Other parts of the body might ping again. The heart, The belly, Wherever it is, It's fine. Go right back there. You don't have to follow suit here. Go attend to whatever area is calling for attention now that you're giving your body attention. And of course, It's an endless amount of awareness. You can just keep bringing attention to this area or areas the rest of the day, The rest of the week. Ongoing attention as much as it needs until it too feels out of control, Soft, Open. Connected, Loved. Every bit of yourself is meant to be completely loved and connected. It is connected. Nothing's meant to be left behind. Not one little ping of pain, Not one little corner of your heart. It's coming online, Unfurling itself eventually, So might as well be now. Good. Feeling your whole neck be soft and supple. Let's feel that spinal cord in the neck going up to the brainstem. And like an open door, Let's open the brainstem out the back. So the whole back of the head nice and open. All this awareness can go right inside the bone of the skull, Right inside the brain itself, Right inside the brainstem. This is the very back of the eyes as well. When we open this back of the head, This brainstem area, Again, It helps everything else relax, Relax, Most especially the eyes and the head. Accuse the body, You're safe, You're safe, It's okay. You're held, You're always being held. You're just pouring the attention in now. So pouring it all through the top of the skull, Top of the head. And from the top of the head, You can go inside the brain, All the way to the very middle of the brain. And from deep in the middle of the brain, See if you can open out the top. It's like opening a door. From the inside, Open. Inside, Out. Inside of the brain, Out the back of the head. Out the back of the brainstem. And inside the head, Out the temples, Open those doors. You're opening them from the inside. Big, Big doors, Out the temples, Out the top, Out the back. It's safe to open the forehead. From deep behind the forehead, Opening the forehead from the inside out. Feel the eyebrows, Feel the eye sockets, Feel the eyeballs themselves, And the fibers that connect them. And those fibers flow all the way through the middle of the head, Middle of the brain, To the back of the brain. You don't have to hold those fibers. You don't have to hold your eyes. You don't have to concentrate. What if you never had to concentrate again? Let your brain be. You don't have to understand anything. You don't have to figure anything out. You don't have to be aware of anything. You don't have to figure anything out. You don't have to know with your brain. The brain can just be the processor it's meant to be. And the energetic lines of the head can just be the antenna they were meant to be. Without you doing anything, You just start receiving. Feel the sinuses, Feel behind the nose. Feel all the way behind your face. And then what is it to soften the jaw, To feel the tongue and the roof of the mouth, The back of the throat, The teeth? And all of it open now, Soft. The mask falling away. The whole head just empty. The bones of the skull empty, Hollow. The jaw bone empty, Hollow. The teeth empty, Hollow, Soft. The ears empty. Losing all control of your head now. No concentration, No effort, Just feeling it empty out. Feel the top, Feel the back, Empty and open. And if you need to move your head around, It's welcome. The neck. So feeling the head now, 360 degrees around, Nice and open. Unfurled, Wild, Unknown. Empty. The neck open, Empty. The whole torso, The arms, The heart, The belly. The lower belly, The hips, The legs. Out of control. The more out of control the body, The better the functioning. The better the flow. And you can feel that. Feel the aliveness of your whole body, Right alongside all that emptiness. So let's feel the whole body. And then feel how the whole body doesn't have an edge. You have to go to your mind to create an edge. Whereas all you can feel is this empty, Vast, Soft, Still awareness. And then all this aliveness, All this energy, All this light. And particularly this body. So, So, So, So, So much light. Unbelievable amounts of starlight, Unbelievable. And let's keep going. Let's just feel how big you really are. Drop your energy from inside your hips through the floor. You don't end at the floor. Awareness goes and goes and goes and goes and goes. Because the body, Your full body, Is everything and everywhere. You can feel the whole network, Not just this node. Although this node is your favorite, This body is your absolute favorite. So your awareness is centered here inside yourself. But now it's fun to go outside. It isn't coming from pain. To let awareness flow from inside the body through it. From way, Way, Way down into the earth. Back up into your feet, Into your tailbone, Into your pelvis, Into your legs. From way, Way, Way, Way, Way up in the sky, Like miles up. Coming down through the top of the head, Top of the shoulders. From right in the center of the chest. Through the center of the chest. Through the sternum. Through the back of the chest. Through the sides of the chest. And out. There's no disconnection here. There's no line. There's no barricade. There's no block. It only looks like there's a block. It only looks like separation. But you, Awareness, Can feel and sense it's not true. So let's just play with this. Play with this vast, Soft awareness flowing through and as this body. No thought here. There's nothing your mind can do. Here's just sensation and awareness. Notice they're one in the same. And then as you're swimming in the waters of awareness as the waters, The body is a wave in the ocean, Not separate from the ocean. Feeling that. Feeling the waters move naturally on their own. Let yourself unfurl even more. You're in those sensory deprivation float tanks. You're already in one. You are one. And then the senses come alive, Actually. You're just letting yourself float and merge with the waters of awareness. You're not doing anything for this. I'm just pointing out what's already here. Vast, Soft, Empty awareness. And then all this sensation, All this light, All this thought. That's fine, Too. It's part of the waters. But let it just be little sticks on the water. Nothing too interesting there. And then let the body just relax and relax and relax. Sensing. Like floating in a warm ocean. Sensing. It can unfurl as much as it ever has. It doesn't need to be under control. And get to be wild again. Undone. Notice how this vast ocean of awareness, You, Want to go right into where it hurts. Right into that little spot on the shoulder or in that belly. That could use some more attention. So let the waters of awareness just flow wherever they want. Wherever you want. Endless supply of warm awareness. Of attentiveness. Endless. And the body deserves it all. So keep giving the body all of it. All it could want. Pour it on. Pour it on. Let the cup overflow. Let the body's cup overflow with loving awareness. Don't hold back. An awareness aware of itself. Awareness is loving. Awareness is quiet. Vast, Vast, Vastness of awareness is completely devoted to you. You, What's looking, Love this body so much. You want to be with every single corner of it. Let's just do one more round where, Right where it's a little achy, Grippy. That spot, Those spots that have always been a little left behind. What if we pour it through there now? We don't hold any back. You as awareness are endless, Endless, Endless resource. You're the resource you're looking for. You're the love you're looking for. That your body, That that spot in your heart has been looking for. You are the love you're looking for. You are the love you're looking for. That your body, That that spot in your heart has been looking for. You know, You know, You can feel those spots. A little grippy here, A little ping over there, Ache here. The body's so clear in calling out for this vast awareness. You're held in so much love, The love of you.

Reviews

I’ve been listening to Meghan Roekle’s meditations for years under another name, and I am so glad it occurred to me to search and find these here. Now I have new treasures to plumb. This loving guidance is a profound art form. Thank you, Dr. Roekle. Blessings.

Thank you 🙏