Introduction To Chanting Meditation #12 Insight Meditation
Welcome to session #12 of our thirty (30) session introduction to meditation course. Last session we explored how our minds work through images and/or inner talk… In this session we continue our practice of simply observing what is going on in and around us without judging, criticizing, deciding whether something is good or bad, or whether we like it or don’t like it. The first step in any healing or transformation process is simply reflecting on where you are starting from. Again, if during any of these sessions on insight things get too intense, please let exploration go and come back to breath and body until you feel stabilized, and only begin again if you want to. So, what exactly does clarity mean? Let’s find out. Enjoy the meditation!
Transcript
Hello,
Thanks for coming.
Today is session 12 of our 30-session Introduction to Meditation course.
Last session we explored how our minds work,
Through images and or inner talk.
In this session we continue our practice of simply observing what's going on in and around us without judging,
Criticizing or deciding whether something is good or bad,
Or whether we like it or not.
The first step in any healing or transformation process is simply reflecting on where you're starting from.
Again,
If during any of these sessions on Insight Meditation things get a bit too intense,
Please let exploration go and come back to breath and body until you feel stabilized and only begin again if you want to.
So let's find out about Insight Meditation.
I hope you enjoy the session.
And Buddha's hands are in mine.
Coming now to sit.
Entering into our meditation.
Setting our intention to be here,
Present and alert.
Taking a few moments to find and settle into your favorite meditation posture.
Sitting so your spine can be self-supporting.
Back,
Neck,
Head in line.
Upright,
Relaxed,
But not stiff or tight.
So that your posture embodies a sense of dignity,
A sense of intentionally being aware.
Letting your eyes close if that feels comfortable to you,
Or leaving them slightly open,
Gazing softly in front of you.
Taking three deep breaths in through your nose and out through your mouth,
Making a soft sigh.
Easing your awareness to the sensations of breathing.
Following your breath,
Moving down into the belly.
And then back up and out again.
Noticing the sensations of each in-breath and each out-breath.
No right way to feel.
Just this breath coming in.
Just this breath going out.
There is no need to control the breath in any way.
Allow each breath to come naturally.
From time to time,
You may notice that the mind roams and wanders about.
When this happens,
Just acknowledge that this is what minds do,
So it's not a problem or a mistake.
Taking this opportunity to notice that the mind has wandered,
You've already woken up.
You're aware.
And this is what the practice is about.
Seeing the patterns that take us away from the present moment.
When you notice that the mind has wandered,
Taking a few moments to notice where it has gone.
Then gently escort the attention back to the breath,
Allowing the breath to anchor you back to the present moment.
If the mind wanders many,
Many times,
Bringing it back just as many times,
Beginning over and over again with the next in-breath or the next out-breath.
Each in-breath,
A new beginning.
Each out-breath,
A letting go.
A letting be.
Using these periods of silence to carry on by yourself.
Breathing in from time to time to see where your mind is and if your posture is where you intended it to be.
Now,
At a certain point,
When you feel ready,
Deliberately expanding the focusing of your awareness to your whole body,
As if your whole body was breathing.
Along with the sensations of breathing,
You're also aware of all the other sensations that are present in your body as you sit here.
The contact between your body and the surface that supports you.
The feeling of your feet on the floor.
The touch of your clothes.
The temperature of the room.
The air on your skin.
Sensations deep inside the body.
Sometimes focusing right into a particular sensation.
Sometimes zooming out,
Holding the whole body in awareness.
It's not unusual when sitting for a while in this way,
Intense sensations or discomfort to arise in your body.
And if this happens,
You have a choice in how to respond.
You can intentionally shift your posture,
First noticing the intention to move,
Then the movement itself,
And then observing the after effect of the movement,
Making the whole process part of your meditation,
Anchored in your breath.
Or you can choose to stay still and bring your awareness right up to or into the area of intensity,
Perhaps inviting the breath into that region of the body,
Exploring what that sensation is,
In this moment.
Not trying to make it different from how you find it.
Simply exploring with openness and curiosity,
What is this sensation?
And then,
If it stops pulling your attention,
Returning your focus back to the whole body sitting here,
As it is,
Right now,
With your breath.
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Returning to Breath Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
In Breathing in,
My breath grows deep.
Breathing out,
My breath goes slow.
Deep Slow Breathing in,
Aware of my whole body.
Breathing out,
Relaxing my whole body.
Body Relaxing Breathing in,
Dwelling in the present moment.
Breathing out,
Knowing it is a wonderful moment.
Moment Wonderful As our meditation comes to a close,
Reminding ourselves that the deep stillness we seek does not arise because the world is still or our mind is quiet.
Stillness is nourished when we allow things to be just as they are for now,
In this moment,
Moment by moment,
And breath by breath.
Slowly and gradually,
Beginning to emerge from your meditation,
Relaxing your meditation posture,
Wiggling your toes and your fingers,
Taking a nice big stretch up,
Stretching your arms up high as you take an in-breath,
And as you breathe out,
Lowering your arms and letting out a sigh,
Rubbing your legs.
As you do that,
You can rock side to side and or back and forth,
Bring a bit of motion back into your bodies,
Waking them up slowly,
And reaching behind to your lower back,
Giving your lower back a massage,
Bringing your hands around to your belly,
And gently holding your belly,
Repeating to yourself,
I am well.
Sliding your hands over your heart,
Repeating,
I am happy,
Loved,
And loving.
And crossing your arms,
Putting your hands on your opposite shoulders,
Giving yourself a hug.
As you lightly stroke down your arm from shoulder to elbow a few times,
As you repeat to yourself,
I am safe,
At home,
In my body,
With my breath.
And then lightly caressing your face,
Your forehead,
Your cheeks,
Your eyes,
Your nose,
Mouth,
And jaw.
Through your hair,
Over your head,
Around to the back of your neck,
Pausing to give your neck and shoulders a massage.
And hands back to your heart,
And sliding down to your belly,
Repeating to yourself,
I am peaceful and at ease.
And take a moment to thank yourself for giving yourself this gift of meditation.
Appreciate that all the choices you had to spend your time,
You chose self-care.
Now holding out your hands to the left and the right,
And in your mind's eye,
Imagine that you're holding hands with someone else,
In the group,
If they're in person,
And then if they're online virtually,
So that we're all connected in a great virtual circle.
And feeling grateful for each other,
This group,
Our practice,
And sending thoughts of kindness and love.
Gratitude and appreciation out through the circle.
Imagine that you can even feel someone else's hands,
The warmth,
The energy,
Linking us all together.
Taking a deep in-breath,
And releasing.
Taking a deep in-breath,
And releasing.
Thank you all very much.
See you next time.
