Loving Awareness Meditation

Our innert essence is a source of loving awareness. In this meditation, we are connecting back with this source and using love to observe ourselves and life and time passing by. Releasing everything else, which is distracting. When we enter life, what is there? We have no intellect, no thinking principles, no analytical mind. We are pure awareness that is full of love. That's how we start our life. Then through our experiences, we build armor, sheets, hulls and barriers around this inner source.

Transcript

Hello my dear friend,

Welcome to this meditation.

This meditation will be 30 minutes and we are meditating with basic mindfulness,

Loving awareness.

For this meditation it is important to sit comfortable and again with a long spine,

Neck and head an extension of the spine.

And this meditation is also essential to breathe with the abdomen,

Breathing calm,

Breathing gently and over the time allowing the breath to calm down.

In this meditation we are working with our awareness and our concentration.

We are practicing three different things.

Our seat,

We want to sit upright with a long spine and fully relaxing the body.

So whenever we are losing the upright seat,

Leaning forward,

Backward,

Left and right,

Or we are sinking into ourselves,

We want to come back to the upright seat as soon as we realize we lost it.

And then you want to practice with the breath.

You don't want to influence it too much but you want to breathe deeply with the abdomen and over the time you want to breathe less and less.

Breathing in the same rhythm but allowing the breath to become more gentle,

More subtle.

And we are working with our concentration,

Our awareness.

Everything that is appearing in the meditation that is distracting us from the breath which we will observe,

We will recognize friendly and then we let it go.

We bring our attention back to the breath.

And this might be quite often necessary in the beginning because our mind is very active maybe from our everyday life,

If you do it in the evening or because your day is still laying in front of you.

And it will take some time that the mind is calming down.

And depending on your condition,

On your practice,

On your calmness,

Maybe your mind stays quite active over the whole 30 minutes.

And that's completely okay.

But you want to always realize as soon as possible,

I'm thinking right now,

I see images right now,

I have emotions right now,

I let them go and I come back to the breath.

And then you try to follow the breath with all of your awareness.

Whether you observe the rising and falling of the belly,

What is recommended because then you are really breathing with the abdomen.

Or when this is for you actually naturally,

Then you can observe also the cool and fresh stream of air entering your nostrils with the inhale and a little bit warmer leaving the nostrils with the exhale.

You will realize that this meditation will have some phases.

Some where your mind is very active,

Some where it is very passive,

Some where you get into a dizzy state where you may be like being in a trance or something.

And this is all part of meditation.

You want to be awake,

You want to be focused and concentrated,

You want to keep your concentration as long as possible with your anger,

The breath.

Recognize everything lovingly,

Let it go,

Come back to the breath.

And then hopefully over the time your mind is calming down and you get less and less distracted.

And you can stick with the breath longer and longer and the time span between two thoughts will grow and grow and grow.

And you can experience the peace,

The calmness which is laying inside the silence in between two thoughts.

So sit down in your meditation pose,

Sit comfortably and then let your sit bones connect with the floor.

Give length to the lower spine removing the hollowness of the lower back and this length let flow up in between the shoulder blades.

The back side of your head is rising towards the sky and you tap your chin to the chest.

Bring the shoulders directly above the hips finding the sweet spot where you are not leaning forward nor backward left or right.

Then allow all the muscles below the belly button to deeply relax.

Your legs becoming heavier and heavier,

You release your pelvic floor muscles and your hips.

Inhaling bring your shoulders up to the ears and exhaling roll them back and down that your chest is nicely open.

Relax your shoulders,

Arms,

Hands and fingers.

Feel your jaw and relax the jaw,

Separate the rolls of the teeth in the mouth and stick the tongue from the roof of the mouth.

Feel the muscles in the mouth and make them soft.

Feel the muscles around the eyes and make them soft from the inside too.

Keep feeling them for a while and make them softer and softer.

Now relax your eyes.

If you want to calm your mind further you may look a little bit down or if you want to raise your concentration then you may look to your third eye the point in between the eyebrows.

The eye is closed but you raise your eyeballs.

Relax the forehead,

Make it soft from the inside too.

For the rest of the meditation whenever you experience tension in the body release it.

Maybe after a while you are biting your teeth together again,

You have tension in your jaw,

Then relax the jaw,

Separate the rolls of the teeth.

Maybe you stick your tongue up to the roof of the mouth and stick the tongue again and again as often as necessary.

Now make a connection with your breath and breathe all the way down.

Inhaling,

Relax your abdominal muscles,

The belly is expanding.

And exhaling,

Contract the abdominal muscles,

Bring the belly button closer towards the spine.

Inhaling,

Lower the belly button to go away from the spine.

And exhaling,

Bring it closer towards the spine behind the ribcage.

Inhale 3 to 4 seconds and exhale a little bit longer.

The breath is your anchor.

Whenever a thought,

An image or an emotion is arising,

Notice it,

Recognize it,

Lovingly,

Friendly.

And then release it,

Bring your tension back to the breath.

And then release it.

From time to time check your seat.

Are you still sitting with a long spine?

Are your sit bones still nicely grounded?

Maybe you can give more length to the spine.

To see if you can release more and more tension out of the body.

Or if some of the tension returned in your jaw,

In your tongue,

In your face and forehead.

Recognize this lovingly.

And then bring your attention back to the belly.

Observe the rising and falling of the belly with every breath that you make.

And then release it.

And then release it.

Notice upcoming thoughts lovingly.

And then let them go.

Bring the attention back to the anchor.

Inhaling belly out,

Exhaling belly in.

If there are too many thoughts,

Maybe repeat for a short time a positive affirmation.

I am full of patience.

Or I am deeply relaxed.

Or I am full of peace.

Combine with your breath for a few moments.

And then bring your attention back to the breath.

Observe the rising and falling of the belly.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

And then release it.

Allow yourself to come to Givala Kumbhaka,

The meditative breath.

At a pause after every inhale and after every exhale.

Inhale 3 to 4 seconds and hold the breath for a heartbeat or up to 2 seconds.

Exhale 4 to 6 seconds and hold the breath for a heartbeat or up to 2 seconds.

Inhaling holding the breath.

Exhaling holding the breath.

Become completely emotionless.

Keep all of your attention on the breath.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Now let your breath flow freely,

Completely natural.

Still breathing out the abdomen.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Exhale 4 to 6 seconds.

Now bring your attention to the center of your chest,

Your heart center or anahata chakra.

And then let there be love and warmth and kindness for yourself.

You are actively practicing peace.

And this peace will not only be for you,

It will also automatically be for the others.

And then for the whole universe.

Send the love in your heart,

The peace in your heart to yourself.

Fear your open heart.

Feel peace and love.

A non-judging,

Limitless,

Everlasting love.

Send it out to all beings in this universe.

And bring your hearts and hands in front of your heart together and send a thank you from your mind to your heart.

Thank you.

Repeat it a second time and let it flow even deeper to your pure essence,

To your soul,

Whatever is there inside of us.

Thank you.

Send it to everything that you are right now a third time.

Thank you.

Then take a deep breath in.

And with the exhale twist the upper body to the left side.

Inhaling back to the center and exhaling to the right side.

Let the whole spine look as far as possible over the right shoulder.

Inhaling back to the center.

Raise your arms above the head,

Interlace the fingers or just simply grab one wrist.

And then exhaling lean to the right,

Open the left flank.

To the center and the opposite side.

And then exhaling lowering down both of your hands and gently open up your eyes.

This were 30 minutes of awareness meditation,

Loving awareness.

This is what is our source,

Our essence.

This is how we came into the world,

Full of loving awareness.

And with this we are removing the sheets and armor,

The layers,

The shells around,

Which are surrounding,

Which are blocking our inner self from us.

Slowly,

Slowly we are teaching our mind that it is not so important what is going up there.

We want to be connected with our breath in the present moment,

Just experiencing life as it is flowing with us,

Through us,

How we are flowing in the stream of time.

I want to say thank you so much for your practice.

And if you had your struggles,

Be aware everybody have them.

But they will become less and less and less the more you practice.

If you are really suffering with intense thoughts,

Negative emotions,

Something like this,

Always come back to a positive affirmation and repeat it a little bit.

And then come back to just awareness,

Observing the breath.

Or repeat the mantra on.

It is also possible.

Don't do it then for the whole meditation.

You can do it for sure.

But for the awareness meditation,

Just repeat it shortly until you are able to relax and focus again.

And then come back to the basic meditation.

What is really happening is focusing on relaxing,

Letting go and releasing.

Thank you so much again.

Have a wonderful day and enjoy your life.

Thank you.

Reviews

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