Inhabit Your Being (Guided Meditation With Music)

We often miss the very specific and real signals coming from our bodies. These signals are overridden by the mental chatter, the blah-blah-blah you've heard over and over again your entire life, but somehow it feels impossible to break away from. Embodiment practice is the art of coming into your being, and inhabiting all of its corners, and we do this thru the body first. Let this meditation lead you gently out of your head and into your body, and see what you discover.

Transcript

So we utilize awareness here.

Awareness is not the mind,

It's that which sees the mind.

It's the non-personal consciousness that is listening to my voice,

That's always in the background,

Behind your identity,

Your name.

Before all of that there's just plain old awareness and we're simply resting as that awareness.

In a way that's all we're doing here.

We're letting the body rest inside that awareness.

So we're using that awareness,

That plain old witnessing behind your eyes,

Behind it all,

Just to take one more scan of the body to see if you need anything else to just make yourself very comfortable.

Awareness has the capacity to deeply listen to this body,

This moment.

So this is where we start,

Just with awareness and the body.

So just right now let's start with the breath and right here we don't need to do anything.

We don't need to breathe.

There's literally absolutely nothing to do.

But we're a bit out of practice with not doing.

So we take our time here and we're going to be aware of just sensation.

So the sensation of the breath.

That could be the sensation it is when the lungs fill.

And just noticing,

Noticing how the lungs want to fill to capacity but with no stress,

No effort.

But as Kieran likes to say,

If this was the last moment of your life,

We would savor it all.

We would feel it all.

And we play this music to just help point out sensation.

So maybe you can feel the music inside those ribs,

The tissues between the ribs,

Inside the heart,

Inside the lungs,

The skin.

It all responds.

And so all of this guided meditation is pointing out what's already here.

Nothing you need to do or conjure.

We're pointing out the sensations inside the sternum,

Inside the back body,

Behind the heart,

Feeling and savoring the rib cage stretching.

And this awareness is spacious and so,

So,

So big and vast.

It's endlessly big.

And so it's got all the room in the world,

This ocean of awareness that's witnessing your breath.

It's got all the room in the world for all this sensation.

Not any of it is a threat or a problem.

In the same way that if you feel a bit of pain or density in your chest as you're breathing here,

It would be like a cloud or weather in the sky.

It doesn't harm the sky.

The sky's got all the room in the world for it,

Just like awareness has for that sensation.

So we're savoring,

Feeling into every little inch of the chest as it breathes,

Coming down into the belly a little bit,

The solar plexus.

The whole body breathes all completely on its own.

And the breath is a fluid thing.

It doesn't stop and start.

It has a continuity to it.

Again,

Nothing you need to do.

We're just noticing,

We're just feeling this movement of breath that the whole body is involved with.

Can you feel the breath,

The oxygen replenishing your skin throughout your body,

Your blood throughout your body?

Each in-breath has a quality to it,

A revitalization to it,

Very subtle.

And each out-breath has a deeper relaxation to it.

Feel how your pelvis is involved with your breathing,

That taking in the breath,

You could feel the oxygen,

Feel that breath inside the pelvis.

It touches in,

It touches into everything.

Feel the breath just filling your pelvis.

Each in-breath,

Another little corner of the pelvis.

Can you feel onto the right side where the hip joint is,

The left side,

All the way into your sit bones,

Inside the flesh of your hips and your bottom?

Maybe you can feel the sound reverberating inside the pubic bone,

Inside the tailbone.

Awareness,

Simply aware of whatever sensation is there,

Letting sensation be felt,

Be met,

Dropping all doing,

Letting the body relax,

Letting sound reverberate all through the whole pelvis now.

Plain old awareness,

Being aware of the sensations inside the pelvis and this sound.

If we let it,

It's like a massage all through the flesh from the inside,

Inside your pelvis and now down through the tailbone,

Letting everything be massaged by the sound.

This vast,

Vast awareness,

Which is silent,

Which is also the ocean of oneness.

This awareness looking out of your eyes is the same awareness here as everyone and it can hold all of you.

So let the body,

Let this pelvis area soften and soften and be held in awareness,

Be held in this oneness,

This spacious,

Endlessly spacious field that's already holding you.

You're already floating in,

You're already swimming in.

We're just letting the body feel safer and safer,

More of that one awareness we bring to it.

So your body is in the hands of the ultimate masseuse,

So,

So caring,

So trustworthy.

We're just slowly melting into their hands,

Which ironically is your hands,

You are that awareness.

So you,

This vast awareness is holding,

Is touching into the flesh and bone of your hips,

Of your pelvis and we let the whole pelvis just release and release and soften into this loving,

Big field.

Introduce the legs now,

The inside of the upper legs,

The flesh of the upper legs,

The skin,

The bones.

What would it be to let them dissolve with the sounds,

The music penetrating and softening them?

And if mind is chatty,

It's no problem.

It can be back to awareness,

Which is what sees the mind and then back to this beautiful sensation running through your legs,

Into your knees and into your lower legs now.

Whatever sensation is there is welcome.

There's all the room in the world for it and it can be soothed and healed by letting awareness in,

By letting it be felt,

Be met.

So you can feel that,

Feel a,

Just a willingness to unwind the knots in your lower legs.

If you were floating in a warm,

Warm ocean,

To let yourself float,

To let your whole body be held,

As you are floating in a warm,

Endless ocean of awareness,

These ankles are floating too.

What is it to let those dissolve as awareness seeps through into the bones of the ankles and now into the bones of the feet,

Feeling into the arch of the foot,

Inside those little bones,

The tissues of the feet,

Inside the toes,

Pads of the toes,

The nails of the toes,

All through the bottoms of the feet,

Soaking them in awareness,

Letting sound point out sensation and just letting your feet be your feet,

Dissolving and dissolving with no effort.

The more you're aware of them,

Aware of every little bit of sensation and we can notice that feet are very alive,

Very sparky,

Alive energy moving in the feet,

A lot of blood moving there.

And you might notice that it,

That energy,

That aliveness,

That awareness can be aware of,

Extends beyond the bottoms of the feet,

Beyond the toes,

That our energy body is much bigger and it too can be,

We can be aware of it.

So see if you can just be aware of a few inches below the bottoms of your feet,

Aware that there's sensation there,

Aware that there's sensation even a few feet below your feet and down even further and down even further,

Awareness can go literally anywhere since it is everywhere.

So just play for a moment with awareness going below the feet,

10 feet,

20 feet,

50 feet,

100 feet,

No strain,

No mind,

Mind can't go at all but awareness can,

Awareness can expand in and all the way through.

Great,

Now that we're nice and grounded let's come on back up to the belly area,

Letting the belly just be met with awareness,

Letting the belly just be,

Just be.

You don't have to hold it,

You don't have to do anything with it,

You're handing it over,

The body doesn't need to be managed,

It can just be,

It operates itself entirely because life is operating it and you just get to you the awareness,

Get to just witness this body being,

Much easier job,

In fact no job at all and let's just notice together as we just bring awareness to go inside all through the belly,

Every organ,

The lower belly,

The mid-belly,

All the way in the back,

The mid-back,

We can feel into every little part and when there's a dense area or a painful area,

Can that area be massaged even more,

Can we let the sound massage it,

You're just laying on the biggest warmest massage table and you're letting this music massage that knot in your belly,

Just receiving it,

Receiving that support,

Awareness and sound,

Massaging that knot and as we like to do,

It's a very natural process we call off-gassing or when some pressure is released in the body,

We just breathe it out the mouth,

Sometimes we might have little twitches and things,

Those are called kriyas,

Again just natural process of energy being released,

Nothing to be concerned about at all,

In fact a nice thing to just let it release,

We have a lot of stored energy in the body that just needs some attention,

Needs some awareness,

So breathing it out or just letting your body maybe move sometimes a little bit to just adjust as the energy releases,

Let's just go one degree,

A few degrees even deeper in the belly here,

The belly relaxing and relaxing,

Feeling safe and held in all this vast awareness,

Massage of the sound,

Body can be inhabited,

It can be felt and that is how we heal,

It's through the body,

Not through the mind and everything in this life wants to be seen,

Touched,

Held in awareness and that knot in your stomach and your belly is loving being attended to,

No matter what your mind says,

Come on back and just bring awareness to that knot there,

Let the music soak through it,

Totally passive,

Not sleepy,

If you're sleepy,

Come back to awareness and back to the sensation,

Awareness is not sleepy,

Awareness is very awake,

Just bringing awareness,

Just letting that sound in all through the belly now,

Every little crevice,

Every little corner of your whole midsection up into your solar plexus now,

Let it be massaged by this gorgeous music,

This gorgeous invitation to simply be aware of sensation,

Let yourself be touched internally by your own awareness,

It's safe,

It's safe to open,

Safe to open now up into the chest again,

Let's let that sound reverberate through every little bit of the chest,

Inside the heart,

Inside the shoulder blades,

Inside the collarbones,

Penetrating all through the rib cage,

Tops of the shoulders,

Shoulder joints,

Awareness,

Feeling into each part of the chest and you'll feel,

You'll feel little dense spots or dead spots,

What would it be to relax totally,

Let that spot just be massaged by sound,

All through the scapula and in between the shoulder blades and down the spine of the chest,

Every vertebrae soaked in that vibration of sound,

We're taking the time,

We're taking time to be aware of our being,

It's the only place where we're going to find clarity and rest and healing,

It's not in the next moment,

It's not in some new thought,

It's right here,

By simply being aware of the sensation coming inside the body,

Letting the body relax as it's held in this in this field of sound,

Field of awareness,

Floating in an ocean of safe,

Safe,

Safe awareness,

Let the whole of the shoulders be massaged with the sound,

Let it work through those knots,

Any achy bits,

The backs of the shoulders,

Any achy bits in the upper arms and the elbows,

Massaged by the sound,

Down into the wrists,

Lower arms,

Notice and feel how the hands reverberate with the sound,

See if you can feel into each knuckle,

Inhabit the fingertips,

Feel those fingertips,

Feel the vibration of the palms,

Tops of the hands,

Right and let's see if we can feel before we go up into the neck and the head,

Just the whole torso,

The arms,

The pelvis,

The legs and the feet,

Just letting them deeply relax like being dissolved in warm water,

Aware of the wholeness of that,

Of the body,

That there is a oneness there,

There's not a break and how the body also exists in this spaciousness,

It's made of space,

So just feel for a second the permeability of the inside and the outside,

The body,

The being has these amazing boundaries that will take care of themselves and it's also totally connected,

Just like every part of the body has its own sort of uniqueness but it is utterly connected to the rest of the body,

Same with our whole body,

Connected to the chair,

The space in the room,

So just for a moment let's feel that connectedness where we can bring awareness inside the whole lower body and then feel into the space in the room,

Noticing we can do that,

We can bring awareness in and through and how sound also goes through the space,

It comes into the body and moves through with no effort on your part,

No concentration,

No thought needed,

Just a savoring of the spaciousness your body is made of,

The natural relaxation that occurs by just feeling that sound,

Feeling awareness,

Great and let's just start to do that now with the neck and the head,

Being aware of the spine in the neck,

Notice how it can just be massaged by that sound and any other sounds in your environment,

They just move through,

They move through the neck,

They help point out sensation all through your throat,

Aware,

Aware of every sensation inside the neck with no label,

No mind,

We don't need to know anything about it,

Just aware of the feeling,

Feeling in to right where right where there might be a sore spot in the neck,

Bringing awareness all the way there,

Letting it be touched by awareness,

Touched by sound,

It's all just a receiving of a massage,

It's very safe even if your mind kicks up and starts to distract,

It's safe and pleasurable to touch your body,

To be aware of the sensation in the body,

To inhabit this body,

Is so much more comfortable,

Is so much more delicious,

So much more relief than being out of the body,

So much more clarity,

Great,

Let's just really feel like we're inhabiting our neck,

360 degrees around all the way into the skin,

Into the spinal cord and again just letting it dissolve a few degrees more,

Soaked in the sound,

Dissolving so that we're not quite sure where the neck begins and ends,

We don't need to bring a thought there,

We just let it be and let it be dissolved,

Let it be softened,

It's safe to be soft,

In fact so much safer,

Great,

So that neck is soft and supple,

Let's bring awareness to and that sound,

Let it reverberate at the very top of the spinal cord,

Right where the it hits the brain,

The head there,

Back of the brain,

Letting the sound just softly penetrate that area,

Letting awareness slowly soak in there,

Wash of sound,

Just softening and warming,

Bathing it,

Sound is amazing,

It can really get into a knot,

We have these tense bits,

These wounds all through the body,

Sound and awareness itself can just be so healing to simply just bring awareness there,

To let the sound soak into the back of your head here,

Just receiving it all,

Laying back,

Being massaged,

Nothing to do,

Great and then we can come all the way up to the very crown,

The very top of the head and again we're just going to let that sound soak through the top of the head,

Top of the skull,

As a layer of fluid there,

The skin,

The hair,

The layer of fluid before the brain,

See if you can just feel the sensation of each of those layers on the top of the head,

The hair,

The skin,

The bone,

The fluid in the brain,

Don't need to think about it,

Just bring awareness there,

Let the sound penetrate the whole amount of it,

All the layers and just breathing out any pressure and that reverberation of sound going down a little deeper into the brain,

The midbrain,

The middle of the head,

Deep behind the eyes,

Feels really good to just let that sound bathe that area,

There's a lot of major glands here,

A lot of hormone regulation,

The very middle of the head and the more we just bring awareness there,

Let sound just soften and permeate it,

It opens,

It opens the head up,

There's a relief and a release,

Great and let's come forward a little bit,

So the front of the brain,

The front of the skull,

Coming down from the top as well,

Around the temples and the forehead,

All that sound massaging it,

Softening it,

But if the whole skull now from the front,

The top,

The sides and the back and the whole brain could just expand and soften,

Turning to liquid,

Turning to waves,

From a solid to a liquid,

A particle to a wave,

Just allowing the whole skull,

The whole brain to be open just a few degrees more,

Hold in your brain,

Hold the skull,

Let it just be itself,

Same with the eyes and the eye sockets now,

The brows,

What would it be to let that sound just soak through that area,

Massaging it and releasing any tension in between the brows,

Inside the eyes,

The temples under the eyes,

We've got that sound permeating the sinuses,

The cheeks and the cheekbones,

The roof of the mouth and the upper teeth,

The lips,

Awareness and sound opening the upper palate,

Opening the teeth,

Opening the jaw,

Coming down into the hinge of the jaw,

The lower teeth and the tongue,

The chin and below the chin,

Back of the throat and let's go to the back of the head again,

Each note of sound just opening and softening the whole head now,

The head dissolving,

You don't need to hold it,

The neck dissolving,

You don't need to hold that,

The shoulders and the arms dissolving,

You don't need to hold them,

The chest,

The solar plexus dissolving,

Nothing to hold,

Letting it liquefy,

The belly,

The lower belly,

The lower back,

Letting it dissolve,

Liquefy,

The hips,

The pelvis,

The upper legs,

Down,

Down into the lower legs and feet,

Nothing to hold there,

Letting the whole body liquefy and dissolve now,

Aware,

Aware of the feeling on the top of the head,

The feeling in the chest,

The feeling in the belly,

The feet,

None of it yours to hold,

None of it yours to manage,

All of it just sensation held in this vast awareness,

Dissolved and dissolved,

You can notice how sound dissolves,

Sound dissolves right back into that vast silent awareness,

This vast silence,

This vast awareness,

Sound comes out of it and back into it,

Sensation comes out of it and back into it,

Like waves in an ocean,

Not actually separate,

Every sound made of silence really,

So let's be aware of this vast,

Vast silence that sound falls right into,

That silence is the awareness,

It is this ocean of oneness and we're simply aware of it,

Just aware of the vastness of this quiet that my voice just drops right into,

This ocean of silence right here already permeates everything,

Already permeates your whole body,

The whole room,

The whole ground,

The whole sky,

Look from inside the silent awareness itself how endlessly vast it is,

How endlessly vast you are,

Even mental noise falls right into silence,

Made of silence,

It can't block the silence,

We're just letting ourselves be aware of the silent awareness itself,

Endlessly vast,

We just put all our awareness in this ocean of silence,

Let it hold us,

Let it dissolve us all the more,

It's already holding you,

You're already made of it,

You already are it,

So we're just relaxing into it,

That's all,

If there's a spot in your body,

It's a bit dense or achy,

You can sort of dunk your awareness into the vast silence,

Which it's already saturated by,

It's already made of,

And then just bring that silence,

Bring that nourishment right over to that spot,

No effort here at all,

You're already totally swimming in this ocean of silence,

But we just be aware of the silence and then aware of that spot,

It's sort of warm washcloth almost,

Like a sweet bath,

Just gently dissolves the spot,

We just let our whole body float,

Dissolve in this ocean of silence that's already soaked through you,

You're already drowning,

Maybe you can feel a little spot in the body,

It's like a holdout,

Doesn't want to get wet,

See what happens if you just bring awareness there now,

Just bathe it with your awareness,

See if that doesn't actually feel good,

In all this quiet awareness,

This vastness,

There's all this sensation,

And you're not going to lose any of this silence,

Any of this vastness,

By just listening and seeing if your body needs a little adjustment as we reconnect and slowly,

Slowly in your own time,

Opening your eyes,

Having a stretch,

Taking the time to listen to whatever your body needs,

Awareness,

Silent awareness is all the time in the world.

Reviews

Your meditations are amazing! My practice was stuck, these meditations for bringing sound to the body, and then easing into silence, are really transformational. Thank you!

Lovely practice♾️⚛️☯️⚘️☄️
Thank you kindly ✨️🌚🌜
Namaste🙏🏼✨️I just 🖤🪔🕯