Going Deeper (Recorded Live Event - May 2021)

This is the main meditation recorded live from one of Reuben's live events on Insight Timer in May 2021. It starts with relaxation, some notions of self-compassion, then into some narrowed concentration practice to prepare us for finding the dimensions of stillness and space within us.

Transcript

Acknowledging yourself in this moment as you are gently settling,

Finding that centre point of gravity,

Giving yourself the right to do that as well.

You might want to shift a little from left to right,

Forward,

Backwards,

Just a touch to find that centre point of gravity and relax into your posture.

Acknowledging yourself as you are in this moment simply by noticing how you are holding your body,

How you are holding your body as we start off for this practice.

Acknowledging what comes alive as you notice this.

This is a moment for you and it's a moment from you as well.

And the very act of you showing up right here and now shows that you care about you.

Your actions are what speak for you in this moment,

Gently holding your body.

I choose to step out of the busy world of doing and into myself,

Into being.

This is my time.

This is my time.

And making a little commitment to yourself that whatever the thoughts,

Whatever the content,

They are there to pull us away from the practice and we need to have those thoughts in order for us to notice and gently return our awareness.

As we move through this practice,

I want you to treat the different experiences you have as experiments,

The things I guide you towards as experiments.

Because in treating such experiences like experiments,

It brings a curiosity to us,

This attitude of curiosity.

And you will get to be able to explore and choose which of these experiments,

These anchors,

These points of connection help you deepen your practice.

And so the first phase is one of relaxation.

Relaxation is so important.

When we are holding ourselves lightly,

Meditation becomes so much easier.

What are you noticing in this moment,

As I mentioned,

Relaxation?

Has the process started already?

Maybe not.

But ideally,

What we want to do here is to soften,

Soften the outside of our bodies,

Soften the inside of our bodies.

And so in this moment,

To bring your body back to its natural state,

Which is relaxation,

We actually need to actively do this.

And we get better at doing this process of relaxation,

The more we practice,

We tune in more and more to some of the subtleties that we may not have noticed in our bodies.

And in tuning in gently to these,

We pick up certain parts of our bodies that have a subtle amount of tension or striving within us.

Allowing,

Allowing,

Allowing,

That is the magic word here in order for our bodies to soften,

Soften,

Soften.

Visualize yourself in a place where you are content,

Settled,

At ease.

And visualize wherever this place is that there's a magic jug in front of you,

A huge magic jug floating in the air in front of you.

And you can make this any color or colors you wish.

And on the side of this jug has the word relaxation.

Inside this jug is relaxation.

And you can visualize what the consistency is like,

It could be like fairy dust,

Or it could be like a warm,

Slow moving liquid.

It's up to you.

This jug has your best interests at heart.

In this jug,

Intuitively pouring relaxation all over your body in this moment,

Whether you do it systematically from head to toe,

Or intuitively,

Like I said,

Allowing this jug to go to certain parts of your body.

And as this relaxation touches your body,

Your body melts,

Soothes,

Softens.

You are safe in this moment.

You can give yourself permission to be here now.

And relaxation is the first perfect step.

Relax.

Settle as this relaxation touches these parts of your body.

On the countdown of five to one,

Every time you hear the number,

Allow your body to relax in preparation for coming deep into this meditation that is a gift for you and from you.

Relax.

Five.

Four.

Three.

Two.

And one.

Noticing what you can see behind your closed eyes.

Patterns,

Shapes,

Colours.

Here I am in this moment,

Relaxed.

Here I am focusing attention on purpose.

Noticing any thoughts and allowing them to come and go.

Every time you are hooked by a thought into the past,

The future or even judging this very moment now,

Maybe this very practice.

When you notice that you are distracted,

It is a win and an opportunity to gently notice one more time what you can see behind your closed eyes.

The thought liberates itself because of your focus.

As you notice what you can see behind your closed eyes,

You will become familiar of the activity of your mind.

Pictures,

Streams of words,

Sounds in your head,

Like a recording.

Just noticing what you can see behind your closed eyes and being curious to whether your thoughts are more like pictures,

Streams of words or sounds.

There are some thoughts.

And here I am.

I allow my mind to do what it will whilst I focus gently and on purpose in this moment.

Simply letting go of that little experiment.

And now on the countdown of five to one,

Again as you hear the numbers,

Check in with yourself and allow your body to relax.

Coming deeper and deeper into this moment.

Five,

Four,

Three,

Two and one.

Noticing how in this moment you are held by the flow of gravity with particular,

With a particular experience here of how your feet make contact with where they are resting.

Noticing as your feet make contact with the floor.

Using your awareness to seep into these places.

And the more you feel this,

The more grounded you become.

The less in your head you become,

The more in this moment you are.

Noticing what happens to your awareness as I get you to acknowledge the different areas of pressure between each foot.

Do nothing with this.

No need to balance this out.

Just noticing the different areas of pressure from each foot and noticing how your anchor becomes more alive,

More vibrant as you gently rest your awareness here.

It's like your feet,

Where they make contact with where they are resting,

Are rooted.

You may like to even,

If you are a visual person,

To imagine roots coming out from the bottom of your feet going all the way into the ground.

You are grounded in this moment.

Despite what your mind may tell you with your direct experience here,

You are anchored to this very moment.

Nothing else to do.

Nowhere else to be.

We committed to this,

This moment of now.

We can't add anything else to this.

Just anchoring with this narrowed concentration on your feet,

How they make contact with the floor,

Feeling the pulling sensation here.

Slight gravity gets stronger,

But your awareness is increasing.

You may like to notice how your arms and hands have been resting in this moment and acknowledge too that your hands,

As you take attention to them,

Are also gently held by the flow of gravity.

What do you notice more?

The pulling sensation at your hands or the energy coming from your hands?

The warmth coming from your hands or tingling sensations?

What do you prefer?

What's easiest for you to connect to?

Remembering these are just experiments to get us to deepen our practice.

In this moment,

Do you have more of a connection to your feet and how they make contact with where they're resting from the flow of gravity?

Or is there more of a connection to your hands?

Or do you prefer both points of connection at the same time?

It's your choice.

Relax.

See how gentle you can be as you anchor to your chosen experience right here and now.

Five,

Four,

Three,

Two,

And one.

Nice and relaxed.

You may like to stay with the point of connection that you prefer.

We're just going to move on now to a visualization.

Again,

This is just an experiment.

See how you go.

Be curious.

Visualize in your mind a real or an imagined experience that is a safe place.

A particular place that is particularly safe.

It nurtures you.

This could have been a real experience,

A memory,

Or you can imagine it in this moment.

In this space,

You are always at peace.

Maybe it's out in nature somewhere.

Maybe it's enclosed somewhere nice and comfortable.

Visualize.

Using the five senses,

What can you see?

Hear?

Touch.

And as you do this,

What are the finer details as you visualize yourself looking from left to right in this safe space?

Feeling in this moment how you are feeling.

Any energies in motion in this very moment.

Here I am in this safe space.

Here I am noticing.

And this is optional with regards to where you're at right now with this safe space.

Do you choose to have another energy with you?

Another energy to be here with you?

This could be a living being,

An animal,

An energy that has your best interests at heart.

Maybe it's somebody that is no longer with you at the moment on the physical plane.

Or do you prefer to be here in the comfort of your own energy?

Whatever feels right,

You get to choose.

This is your safe space.

Is there any message for you in this safe space?

If there is,

It can only be a message of kindness and love.

Tapping into the wisdom of consciousness.

Tapping into something bigger than yourself if you choose.

Before we move on from this safe space,

Know that you can return at your own will when you wish.

Having used our minds for that visualization,

Allow your awareness to drop into your body.

Drop into your body.

Drop,

Drop,

Drop.

Five,

Four,

Three,

Two,

And one.

Relax.

Nice and settled.

Here you are in this moment.

The awareness of all of your experiences in body,

Mind,

And world.

Noticing in this moment everything.

As your awareness absorbs all of the experiences like a sponge to water.

I am safe right here and now.

I am aware.

Noticing how you make contact with where you're resting,

How you're holding your body,

Allowing your awareness to be fully aware of your body being alive,

The energy in your body,

However you perceive that.

Warmth,

Tingling sensations,

Just how you are holding your body in this moment.

The more in your body you are,

The less in your head you are.

The more in your body you are,

The more able we are to drop further into a space of stillness and observation.

Noticing the different sensations in how you are holding your body with regards to how your clothing is touching your skin.

This whole landscape of different experiences.

So many.

And the more you tune into these,

The more embodied you come.

The more embodied you become.

Remembering that everything in this practice is just an experiment.

Just an experiment.

Now getting a sense of the parts of your body that are absolutely still.

Just like a statue.

Absolutely still.

Here's the pull of gravity gently holding you in this position.

The multitude of sensations here as well.

Areas of pressure and weight.

And here's the parts of my body absolutely still.

I am aware.

I am embodied.

There's nothing else to do in this moment.

This is it.

Just this experiment right now.

This experiment now.

Allowing yourself to relax even more and go even more deeper into the space of stillness and observation.

Five.

Four.

Three.

Two.

And one.

As you've been gently holding your body in this position.

Realising the parts of your body that are absolutely still just like a statue.

As thoughts come and go just like the weather.

There's also this movement from the outside of your body.

The movement of your diaphragm.

In breath.

Out to breath.

Connecting to this specific part of your body in this moment.

Seeing what this is like.

Allowing this to be your new anchor if you choose it.

The movement of your breath.

And if you have a busy mind or if you just simply prefer.

You can use the words here.

And now.

Here on the in breath.

And now on the out breath.

Allowing yourself to get into this rhythm.

Even if you prefer to notice your breath from the inside just following that movement of your breathing.

Your in breath all the way down.

Your out breath all the way back up.

Very gently.

See how gentle you can be.

Noticing just how gently your breathing is being in this moment.

And now.

Every time.

There's the in breath.

You can change the word from here.

To down.

So as the in breath goes down.

Your awareness goes down.

And then the in breath happens again.

Down.

All the way down.

And now on the count.

Of five to one.

Allow your awareness to go right the way down.

Past the bottom of your breath.

Into that place.

Deep within.

Where there is stillness or space.

Wherever you notice that.

Five.

Four.

Three.

Two.

And one.

Down.

All the way down.

Down.

Below any energies in motion.

Below any energies in motion.

Where there is just stillness and space.

Down.

If you find your mind trying to understand or get you to a particular experience let go.

You can find stillness and space by being with your breath.

There's the movement of my breathing.

And there is space and stillness around it.

There's the experience of how I'm holding my body in this moment.

And there is stillness and space around me.

There's the experience of how I am holding my body in this moment.

And there's stillness and space within me.

There is my breath in the centre of my awareness.

Here are the parts of my body that are absolutely still.

I am witnessing.

Being as gentle as you can.

See how gentle you can be.

I am noticing.

No need for effort.

Striving your body fully at ease.

I am healing.

I am aligned with my essence.

I am.

More and more stillness and space wherever you experience that.

Five.

Four.

Three.

Two.

And one.

Stillness around you.

Space around you.

Stillness around your point of connection.

Your anchor that you're focusing upon right now.

And space around this.

Stillness within you.

Space within you.

This is where we find our spirituality.

And the level of thought.

We can move.

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Reviews

Dear Reuben-your Voice is so calming-it was very helpful to Listen
Thank you so much🙏❣️🙏❣️🙏

Great meditation! Many thanks 🙏

Absolutely love this thank you Reuben🙏 this particular meditation has become a morning ritual for me, such an amazing way to start the day. Your guidance as always is soothing, calming & radiates the very beauty of meditating.

There are no words that can do this meditation justice Reuben. I don’t think I moved once except for my breath. Towards the end when you said “I am” my eyes welled up, and after you said “here you are, connected to everything” a tear rolled down my face. Beautiful, Powerful, Grounding. Thank you. 🙏🏼 💖✨✨

Couldn’t attend your morning ‘Deepening meditation’ live this morning so thought I’d listen to this.
You keep my attention and I really feel I am getting somewhere. Thank you Reuben that was special.

Beautiful. Soothing. Grounding. Thank you so much 🙏🙏🙏

Loved this recorded live event 🙏🏼 Thank You 🙏🏼

Very calming. A thorough journey deeper and deeper within. Thank you

A thorough inventory ... 🙏

This was everything I needed 🙏🏻 I loved his style of teaching . The minimalistic manner of guidance resonated perfectly with my perspective. What a powerful and beautiful

discovery . Namaste 🙏🏻 📿

Excellent meditation. Absolutely went deeper. Thank you for creating and sharing.

Now I know why you pointed me to this. I want to give you a hug, Reuben! Thank you for reminding me of my safe space, for reminding me every practice leads me to healing. It’s so comforting to know we can be this still when we find time for it. This is so profound. Thank you! ❤️❤️❤️

Love this! Thank you!