So I'm going to welcome everyone to get very comfortable.
Just listen to your body and get in a really comfortable position for this 15 minute meditation.
If you need some pillows or some support on your back,
A blanket,
Listen for that now.
The first thing we want to do is recognize that this meditation is completely effortless.
That you won't actually be doing this meditation.
In fact,
The concept of you doing it is a concept in awareness.
There's an awareness of the thought,
I'm going to be doing this meditation.
But the awareness is primary.
And it is aware of the thought,
I'm doing it.
Awareness,
However,
Isn't doing anything.
It's utterly passive,
Always here.
And it's who you really are.
You aren't that thought of a self doing anything.
If you notice everything's being done for you in awareness,
This breath is breathing you.
Your blood is pumping you.
Nothing's being done by a separate self.
And so it's the same with this meditation.
It's really just an observing,
A listening as this effortless awareness hearing my voice.
You don't have to do a thing.
So relax.
And right now simply bring awareness,
No thought to the feeling of your breath.
The breath effortlessly ebbs and flows.
It's such a beautiful,
Sweet,
Rejuvenating movement that you aren't doing.
So simply bring awareness and feel,
Enjoy this movement of the breath.
Letting the music permeate your chest,
Your belly,
Allowing the music to point out the sensation inside the chest,
Inside the belly.
It's all happening in effortless awareness.
Simply feeling this permeating of the music in your torso.
And as you feel the reverberations of the music in your belly,
Maybe in your ribs,
Can you let it soften and open the solar plexus,
The lower belly,
The chest.
When we bring awareness into the body,
It naturally starts to soften it.
Just feeling into sensation.
The body recognizes safety.
It feels attended to and it knows it can relax.
So the more you feel into the sensations in your body,
The more you let yourself as awareness touch the inner spaces,
The sensations inside your body,
The more the body naturally unfolds,
Naturally opens.
Feel the belly,
Feel the heart open to this music.
Let it in the door,
Very subtle,
Gentle opening from the inside,
Bringing awareness and just hearing the words opening.
Feel that.
Feel the doors,
The actual doors inside your heart,
Inside your belly,
Those deep inner doors open to let the music in.
And if thought comes around to grab awareness,
Attention,
It's not a problem.
Just bring it back to the feeling in the chest.
The feeling of the music permeating the ribs,
The vertebrae in the back of the torso,
Your soft belly.
Can you bring awareness into the whole torso now and let it soften one more level.
Let it open to the music a little bit more.
Let the music permeate your organs.
Let it massage your vertebrae in the back of the heart,
In the back of the solar plexus.
Beautiful and still bringing awareness to sensation.
Let's go ahead and feel down into the tailbone and the very bottom of your torso just feeling into your bottom on the chair,
The support of the chair.
Just feeling the sensation around your tailbone.
The sensation,
Feeling of support.
The clothes on you,
The chair underneath you.
Everything can relax.
You're so supported.
And when we bring awareness into these areas of the body,
Again,
The body feels supported.
It feels listened to,
Attended to,
And it will naturally soften and open.
And again,
Mind might get busy here as you are aware of pain in the body perhaps or tension points.
That's no problem.
We're not trying to get rid of that.
We're just very gently allowing the body to open as it desires to do using the music,
Using my voice to point out the sensation right now in the tailbone area,
In the sit bones.
And again,
Letting the music permeate.
Feel the music in your pelvis.
Feel the music reverberate your tailbone and let it open that area.
Let it in.
Let yourself soak in the music.
Let it come in the door.
Now,
Let's see if we can feel the music permeate and reverberate in your legs.
Feeling down into the upper legs.
Feel it bathe the knees.
Feel it soak into the lower legs.
The whole body feels and hears this music.
Feeling into the feet.
Letting the feet vibrate with the tones.
Open.
As if the feet were full of inner doors and you're just going to open the feet and let the music penetrate to the very deepest parts of the feet,
The bones of the feet,
The heels.
Let them be soaked in these tones.
Let the bottoms of the feet open.
Beautiful.
And let's come on up into the neck,
Just feeling into the neck for a moment.
Letting the neck also reverberate.
Open from the inside out.
Letting the tones come all the way in,
Pass all the way through your neck.
It's so sweet to just be aware of sensation and to allow the body to soften and open.
Not doing anything,
Just receiving everything.
Let's go ahead and receive these tones in the head.
Feel into the very top of your head.
Feeling that very top area just open and soften.
Letting the tones penetrate the skull.
Soften the brain.
Reverberate in your forehead,
Your temples.
Let the face soften and open.
Let the music vibrate through your face into the middle of your head even.
Letting the head just open to absorb every tone.
Let the tones tickle the inside of your head.
Simply allow yourself to feel.
Your whole body is always feeling,
Vibrating,
So alive,
But we tend to have awareness in the mind.
So again and again here,
Just bringing awareness back to the sensation of the sound.
Opening and softening,
Reverberating through,
In this moment,
Your head.
Letting the whole head open to these tones soften.
Let your whole head be made of the music.
Beautiful.
And then let's let the whole body in awareness vibrate with this music.
We have very real energy bodies and they vibrate.
They sing.
Can you be aware of how this music is vibrating through your whole body?
Totally naturally.
No effort at all.
Just watching,
Just feeling this natural sound.
And in and amongst these vibrations,
There's a spaciousness or pure space.
Your whole body,
Everything in the universe is 99.
9% space.
And awareness can be aware of that spaciousness,
That emptiness that also permeates your whole body and permeates the whole room.
These vibrations happen in space.
Can you bring awareness to the spaciousness,
The emptiness that the vibrations move in?
Can awareness spread out and open into this space?
There is so much space.
And you can sense the spaciousness and awareness.
You can open to it.
You can let yourself be made of air,
Of space.
Opening these tension points to shake out,
Unfold into spaciousness.
Can you feel that you,
Awareness,
Are this spaciousness?
Can you risk opening more to it?
See if you can stay aware of this spaciousness,
This as you go about your day.
It's always right here.
You can always open more into it.
As you close this meditation,
Tune back into your energy body to the feeling in your feet,
The feeling of your bottom on the chair,
Feeling of the clothes on your skin.
You can be aware of those physical sensations and be aware of spaciousness at the same time.
