Hello,
My name is Rada and today we'll meditate together in a very beautiful way in which we let go of anything,
Including the body.
And by transcending the body we will be able to move beyond the busy mind,
The running mind,
Heavy and quite often unnecessary thoughts.
So I invite you to find a comfortable place in your house where you can sit or lay down.
Of course you can also meditate standing,
But even if you choose to do so,
Make sure you're completely disengaged with any activity,
Perfectly still.
If you choose to lay down,
Support your body in the way it needs,
Preferably laying on your back rather than on the side.
And if you choose to sit,
Please find a chair that feels comfortable or sit on the ground,
Cross-legged with the hips propped up or kneeling.
Find in what way the earth,
The ground will support you best.
And once we find our posture,
We check if our spine can remain straight.
Even if you're laying on the floor,
Check if there is length in the spine,
Openness through the chest.
And we begin by closing the eyes.
Deepening our breath,
We start prolonging each inhale and each exhale.
The breath caressing our nostrils,
Flowing in down through the throat.
Feeling the breath caress the inside of our chest and feeling it expand the belly.
For a while we can observe the rising and the falling of our abdomen.
Especially if you feel agitated or distracted or anxious or angry today.
Spend a little bit more time here just witnessing the breath as it flows deeply into the abdomen and as it moves out gradually,
Gently,
Softly.
Slowing the breath down will help us slow the mind down.
And sitting in a comfortable position will help us slow any activity down,
Coming to a stop,
Coming to a pause,
Pausing.
Creating space and time to just breathe.
Just this can be so healing and so freeing.
Bringing our attention back to the body,
We can allow the body to start softening.
The earth beneath is still supporting us,
Holding us lovingly like a caring mother.
And we can drop all the weight of the body into the floor.
So that a new feeling of lightness emerges.
Lightness in the limbs,
In the torso,
In the breath.
And lightness in the head.
We start noticing how the heavy load of thoughts starts disappearing.
Freeing the mind.
If you still feel trapped in thoughts,
Remember that it's your curiosity towards the thoughts that keeps you tangled in them,
That keeps you trapped in them.
And if you lose your curiosity,
Your interest in the thoughts that disturbs you and instead you shift your attention to your body,
To your breath,
To this meditation,
You immediately feel the result.
Choosing to be present.
Choosing to invest more attention and curiosity into stillness.
Freeing and clearing the mind.
Dissolving the mental fog to a vast space.
A spacious mind detached from any thought.
In that sense of detachment and freedom we still do not lose our centeredness.
We are still fully present.
Fully in the here and now.
We are fully ourselves.
This deep intimate feeling of I AM is still there in the middle of the chest.
This direct knowing.
But around that knowing,
Around that center,
Everything else starts loosening up.
Crumbling.
And dissolving.
We can bring our attention to the left foot.
And we can relax the left foot in such a way that it almost feels as if it's not there.
Relaxing every single muscle.
And starting to bring this wave of relaxation up through the left leg.
Relaxing every muscle along the way.
The calf muscles,
The shins.
Relaxing the knee,
The kneecap,
The back of the knee.
Relaxing the left thigh.
And the left leg is now so relaxed.
It completely dissolves.
We can move on to the right leg in order to do the same.
We start with the right foot.
The toes of the right foot dissolve.
All the bones,
Skin,
Muscle tissue in the right foot dissolves.
And the solution starts moving up through the ankle,
Lower leg,
Knee and upper leg.
Until we completely lose perception of both our legs.
We let them rest.
Perfectly relaxed.
We now relax the arms in the same way.
The left arm dissolving from fingers to shoulder.
And the right arm dissolving from fingers to shoulder.
All four limbs become transparent.
As the rest of the body dissolves in relaxation.
Instead of pelvis and pelvic floor,
We can perceive vast space,
Emptiness.
Our back,
Our chest are replaced by a sense of freedom,
Infinity,
Limitlessness.
And in the place of neck and head there is just this limitless space of lightness and freedom.
There is also complete dissolution in the mental structure,
An absence of thoughts,
An absence of urges,
Of needs,
Of desires.
Just for a moment we become nobody,
We become nothing.
The body is allowed to dissolve.
The mind and the thought construct has dissolved.
Even the sense of personality can dissolve.
Complete transparency.
Any sounds we might be hearing just pass through us as if we are not there.
Any thoughts or reactions that might still arise are met by nobody.
If you feel afraid,
If you feel that it is scary to let go in such way,
Remember to just relax into it.
Learning to let go.
Knowing that at any moment with a very quick movement or a thought will come back to normal thinking,
To normal acting.
So why not just for now enjoy this vastness?
Why not just for a little bit longer enjoy this sea of stillness,
Dissolving into pure freedom,
Into eternity,
Sat cittananda,
Pure existence,
Pure awareness,
Pure awareness,
And pure bliss.
