Meditation On Not-Self

This meditation explores the lack of "I" in experience. The meditation begins with a long introduction to give the listener time to settle into their meditation. It then flows into noticing sensations, sound, thoughts, and all sensations and how they all simply exist in consciousness. Finally, the meditation opens up the user to seeing that the self is simply another phenomenon to be witnessed. The journey of this meditation is to help meditators expand their consciousness beyond subject and object.

Note: the concept of anchor is used in this meditation. Your anchor is a neutral physical sensation to pay attention to. Examples include your breath, the feeling of your feet on the ground, open listening, your heartbeat, and the feeling of your forehead.

Transcript

Let us now do a meditation on not-self.

First,

Finding that position that is comfortable for you,

One that fills you with dignity and ease.

Now closing the eyes or gazing softly at the ground with the eyes slightly open.

Next,

Taking a few deep,

Deep breaths.

Watching the air enter and leave the body.

Watching the air go in and out.

Now scanning the body for any obvious tension.

And then releasing that tension.

Allowing your mind and body to feel relaxed.

Now gently bringing the attention to the anchor.

Which will now be done for a number of minutes.

Giving the mind a chance to settle into the present moment.

And if the mind begins to wander,

Just gently bringing it back to the anchor.

No judgment,

Just presence.

Now bringing attention back to the breath.

Simply noticing the breath.

Continuing completely on its own,

Without any effort.

The breath just happening.

The in and out of the breath.

The breath just continuing on its own.

Just witnessing this process.

Now noticing sensations.

The sensations of the breath.

Or the sensations of gravity.

Pushing against our butt or our feet.

Feeling the hot and cold.

All of these sensations just happening.

Simply existing in consciousness.

Now giving attention to sound.

How there is listening.

Just listening in this consciousness.

Pure sound.

Just a continuous flow of listening.

Now noticing thoughts.

Entering and leaving consciousness.

Part of this experience.

No way to control it.

No thinker.

Just thinking.

Now giving attention to all phenomenon.

Everything melding together in this continuous consciousness.

Noting that there is no experiencer.

Just experience itself.

And if there is an I or me present.

Such as I am meditating.

I am experiencing.

Simply taking note of it.

Witnessing it.

It is nothing more than another phenomenon to be witnessed.

To be observed.

No object.

No subject.

All is one.

Flowing in this endless present moment.

For these last couple of minutes.

Just witnessing what is.

That there simply is.

Nothing is doing.

Nothing receiving.

Just this continuous present moment.

Everything just being in this consciousness.