So let's close our eyes.
You don't have to close your eyes,
But it's a nice thing to just decrease the stimuli around you and just tune back in,
Lean back,
Lean back into this awareness.
Notice together again this spacious,
Soft,
Quiet quality of awareness itself.
There's so much to explore there and we can slow all the way down to just awareness.
And we can let awareness lead.
The mind can't meditate.
All it can do is go back and forth from the past to the future,
Which is fine.
It's allowed.
It's welcome to do that.
But there's something more captivating here.
Awareness itself is pretty captivating as we just explore this soft,
Quiet space of our own awareness,
Our own consciousness.
Your own true nature is this vast ocean of awareness.
And it never goes anywhere.
It doesn't die.
And it includes absolutely everything in this moment.
Nothing needs to be different.
Nothing needs to go away,
Including thought.
All of it welcome.
So much room for it in awareness.
Let's be aware of the breath.
You are this awareness watching and feeling the breath move.
You are the ocean of the moment,
Witnessing a wave of the breath.
And the breath has nothing to do with someone breathing.
There isn't a someone breathing.
There's just breath.
You're going to go very slow and just savor being the awareness,
The ocean of awareness,
Enjoying the wave in this form.
Savoring the natural rhythms that have nothing to do with you.
There's the ocean of awareness and the waves of the moment and no one driving the boat.
And as you just feel into the breath,
You can see thought.
But today we're not going to get captivated by thought.
It's welcome to be here,
But we don't need to indulge it as Ciaran would say.
You've heard all of it a thousand times.
You want to go chew on thought later,
That's fine.
But just for now,
Just for right now,
What would it be to savor the waves of movement in your chest,
In your diaphragm,
To give all of your awareness to savoring the breathing body,
To noticing what's happening in the core and the spine when you breathe.
The spine right behind the heart there,
Behind the lungs.
How are the ribs?
We're not going anywhere.
There's no agenda here.
We never actually leave the moment.
We'll never actually go anywhere.
So let's not go anywhere with this meditation either.
Let's just land here as if you're feeling the breath for the first time because you are.
How does it feel right under the rib cage in the solar plexus?
Watch how the organs adjust.
Feel the soft undulations.
And feel how the sound permeates the body.
The music points out sensation.
What is it to just receive that sound in the rib cage,
In the chest?
Let's go ahead and come down into the tailbone area.
So maybe you can feel warmth of the cushion underneath you.
Maybe you can feel your sit bones.
The bones right at the bottom there.
Maybe you can feel your muscles in your flesh.
And maybe you can feel into the tailbone itself.
It's just awareness,
Aware of the tailbone.
It's totally fine if the mind is juicy with thoughts.
In fact,
It can be a lovely signal that you're onto something.
That the fears attempt to distract from the aliveness of the moment and perhaps the pain in that area or the density.
But pain is nothing to be afraid of.
You have to find that out for yourself.
So what would it be to not indulge thought but to indulge the sensation in the tailbone?
So just remain there.
Not with force but with that gentle,
Soft,
Spacious awareness.
Bathing that tailbone with a gentle touch.
Sweet unraveling.
Just by virtue of being aware.
You are that vast presence.
And all we're doing is bringing that presence to soak the pelvis now.
Soak into that tailbone.
And you can use the reverberation of this music to access that sensation.
To feel that aliveness in the tailbone.
Just being willing.
What would it be to feel the tailbone is open?
To allow the flow of energy there.
It's utterly natural that you don't need to manipulate at all.
If you feel any trying,
That's the mind.
Any effort,
Drop it all.
Drop every effort.
Just come back to awareness.
Touching sensation.
Feeling into that area of the tailbone.
And feeling the subtle energy there.
If you can.
Beautiful.
Let's feel into the feet as well.
Just opening the bottom of us.
Opening these root systems.
What is that?
To just feel the feet.
Bring awareness.
To feel maybe the socks on your feet.
Or the air on the skin.
Are they cold?
Are they warm?
Checking in with your feet like a sweetheart.
Like a beloved.
But with no agenda.
How are you,
Sweetheart?
Hello.
Feeling into the toes and the pads of the toes.
Feeling into the bones.
Maybe your feet are a bit achy like mine.
Maybe they feel a bit cold or dense.
What would it be to allow those sensations without engaging with any thought about them?
Not indulging one thought.
Just staying with the sensation itself.
Awareness aware of what's already here.
We're getting on board with the moment that's already accepted.
The sensation here.
So you don't have to do anything.
You're just aware of what's already here.
Allowing it all to be here.
Welcoming the feeling at the bottoms of the feet.
How do the bottoms of the feet feel?
Can you feel the energy inside your feet?
As you feel into the energy inside your feet,
Can you feel the energy beyond the foot?
And can you allow for the natural unwinding that awareness brings?
Just allow it.
So as I say,
Unwinding,
Dissolving.
Can you feel the density of your feet dissolve into your energetic feet,
Which are several inches,
In fact,
Several feet beyond the foot?
Kieran has called it a pillow of energy surrounding your feet.
Bio-feel the soft presence that's beyond the form.
The form,
The density of form can dissolve into that pillow,
Like sinking into a pillow.
You're so tired and ready to just let go and release.
Let your feet just unwind into the energetic pillow that's holding them,
That is them.
We are dissolving into our energy body.
We're opening into it.
We're opening into it.
And then we have the larger body of pure space,
Pure silence.
But maybe through the feet right now,
You can start to feel just feeling into the room.
Feel the larger body of the space in the room beyond the energy body.
Space is permeating all of your feet,
And it's permeating the room.
And if you check with awareness,
You can't tell where the foot begins and ends and space begins,
Because we are made of space.
And we can dissolve into that space and nothing is lost.
Everything is gained.
We gain access to the ocean of our being.
It's just right here.
So just feeling your feet dissolve into the ocean of awareness,
The ocean of spaciousness.
It's okay to lose the form of your feet.
They're already lost.
It's already an illusion of separation.
It's a painful illusion.
So let's feel into our ankles,
Those energetic ankles,
A bit bigger,
That pillow.
And coming up into the lower legs and the knees.
What is it to let the lower legs and knees be met in awareness,
Loved,
So precious,
Each fiber,
Its muscle group,
Amazing,
Amazing functioning.
Such a total miracle,
This body.
And perhaps even more miraculous,
The energy body and the larger body,
The ocean that we are.
What would it be to let your legs start to dissolve into that energy body,
To open to the larger body that you are?
Letting your legs be bathed in the sound,
Bathed in awareness,
Coming up to the upper legs and the thighs.
It's totally okay if the doer shows up here and tries to do something.
It's shown up believing it's doing something since,
Oh,
I don't know,
Thousands and thousands of years,
Same doer.
But we don't need it.
It can be off duty.
The doer is not replenishing your blood or pumping your blood or digesting your food.
There's no doer here,
So we don't need it.
Just awareness,
Aware of the sensation in the upper legs,
Itself starting to relax the body because the body just needs to know that it's doing something.
It's safe to just be.
It's safe to dissolve into its truer nature.
So just awareness permeating those thighs,
Permeating the bones in the upper legs,
Letting the music point out that sensation.
And notice how awareness itself alchemizes.
You don't have to help it.
You don't have to figure this out from the mind.
Just awareness,
Bathing the inside of the legs,
Feeling into the energetic pulse.
Starts to dissolve the legs,
Open the legs into the larger body,
Spacious body.
So let those legs just dissolve.
Awareness can do it all.
So passive.
As we come up into the pelvis from the upper legs,
Just notice there's a continuity there.
Feel the energetic legs and then feel into the energetic pelvis.
Maybe you can notice that the signature,
The energetic signature of the pelvis is quite big.
You can feel an energy maybe deep into the couch.
Certainly can feel it deep inside the pelvis.
And let's just feel into those lower vertebrae right above the tailbone and then into those hip joints in the back of the pelvis,
Just feeling into that energy.
Feeling into the sides of the hips and feeling beyond from the inside out,
Feeling beyond the form into the energetic body.
Pillow of energy surrounding the whole pelvis.
This soft,
Soft pillow that your whole pelvis can start to dissolve into starting with the back of the pelvis,
Sinking into the pillow of your being.
Letting the sound reverberate through,
Showing you your energetic body.
It's a savoring and enjoying of the feeling of your being.
Let's feel into the pubic bone and to the front of the pelvis and deep within.
That's awareness feeling inside.
Let's feel into the outermost of the pelvis,
And deep within.
That's awareness feeling inside.
Most of us have quite a bit of wounding in the pelvis.
So just right now,
Coming out of the busy mind and coming into the sensation,
Very gently with no agenda,
See if that pain,
Maybe you can just find a little spot of pain here,
Or density.
See if that spot,
If you meet it with just this vast,
Soft awareness,
See if that spot isn't just energy.
Isn't just kind of a density of efforting energy.
And as you touch it,
As you bring awareness to soak it,
Staying with it like a loving parent,
Loving friend,
Caressing it with awareness,
Caressing it with awareness,
Coming so close,
Not forcefully,
But so gently,
To come so close to that little icky spot in your pelvis,
Wherever it is.
What do you find there?
If you don't use the mind,
If you just use the touch of awareness,
Touch of awareness,
Maybe letting the sound bathe it as well.
What do you notice as you get closer to this sweet spot?
In a way,
The painful spots are just the sweetest,
Our most precious ones,
Little ones,
Hiding in the corner,
So beloved,
So worthy of attention,
So welcome to be exactly as they are.
They don't need to get fixed or healed.
But just to find out what happens when we warmly touch it with awareness,
To be willing to meet this density that we've tended to avoid.
Awareness is so spacious and so soft and so and so capable of touching in to the spot.
As you do that,
Naturally just alchemize,
Which kind of depressurizes your system.
That can naturally you can feel a dissolve there.
Sometimes it helps to just exhale it through the mouth.
Let's let our whole pelvis just dissolve into the seat cushions.
Make our whole pelvis be bathed in awareness and sound.
It is okay to let yourself just be.
That's what we all desire.
And it is available right now.
There's not one hoop you need to jump through to allow yourself to simply be.
There's not one thing you're missing,
Not one thing to do.
Now's the time to let yourself be.
Everything is functioning for you.
You don't have to make it function.
I promise.
They're like little waves in the ocean trying to manipulate the ocean instead of just letting ourselves be the ocean.
Let's feel up into the belly area,
The organs,
Mid-back,
Bathing that spine of the midsection in awareness.
Notice as you bathe that mid-back,
You can't tell again where that body begins and ends.
You can't tell where the support of the cushion begins and ends because there is a continuity there.
There isn't a separation.
And you can dissolve into that energy body,
Dissolving into the back body now,
Dissolving into the sides,
Feeling into the very middle of the midsection near the spine,
Feeling under the ribs into the solar plexus,
Bathing this whole area in awareness,
Nothing more complex than that.
Letting the sound permeate the solar plexus,
Show you where that sensation is.
Maybe you can feel the sound reverberating in the energy body beyond the skin.
You know,
When we feel sound,
We feel it through the whole energy body.
It's a healing,
One of our original sounds.
Naturally massaging,
Naturally dissolving locks.
Sound and awareness bathing the whole midsection.
Okay to just be okay to dissolve,
Okay to let awareness hold you.
It's already holding you,
You're already floating in space,
You're already one.
So we're just letting the body find that out for itself,
Letting our little ones open to feel that safety of awareness touching them.
You're already held,
You're already so safe,
Only the mind tells a story of not safe.
What would it be to be let yourself be held,
Held by the moment,
Trust falling into the moment,
Coming up now into the chest,
Bathing the chest in awareness,
Coming into the center of the chest,
The heart,
The lungs,
The awareness touching in and again into an achy spot.
Maybe there's an achy spot in the back of your chest.
Maybe there's a sharp pain right in the center of your heart.
Maybe it feels like one of your ribs is jammed up in the tissues between the ribs.
Whatever you find,
Let it be so welcome to be here.
So allowed to be exactly as it is,
No thought label on it.
Using awareness can you with great reverence for it with such gentleness that awareness has,
What would it be to get a bit closer to touch it?
To see what that pain or that not really is.
Just bathing it in awareness,
No effort involved here.
Maybe that you're not touching it directly,
But you're nearby,
You're gazing at it with awareness,
You're sort of reaching out and just touching it like touching the shoulder of a child who's in pain.
But with no agenda,
Just so lovingly gazing at it,
Because this is a sweet,
Sweet spot there.
Most precious.
The sore spots are the sweetest.
And to just bring awareness to soak it,
To let the sound bathe in.
And to just bring awareness to soak it,
To let the sound bathe in.
To let it dissolve just a little bit.
Let it be touched and kissed with awareness,
Kissed with sound.
Just right here,
Right now,
No agenda,
No next breath.
Right now,
No agenda,
No next moment.
To let it be fully as it is,
Fully welcomed.
Right now.
Bathing the shoulder blades and the spine between the shoulder blades and awareness now.
Coming into the shoulder joints,
Into the collarbones.
And seeing if you can feel that energetic shoulders,
The soft pillows surrounding your shoulders and permeating your shoulders,
This energy body that can hold that density,
That tension in your shoulders.
What would it be to just lean into and let those pillows of energy,
Let the larger body take this tension?
To let yourself be held in that awareness,
Held by the spaciousness.
Coming into the arms as well,
The arms have a vast pillow of energy,
Permeating them and surrounding them.
Two and three feet beyond the skin,
And much beyond that,
Your real body that is oneness itself.
Letting the arms dissolve into that pillow,
Feeling that soft pillow of your energy body in the hands.
Risk at risk right now in your hands,
Feeling into the energy inside the hands.
And then letting the hands just dissolve into the larger energy body beyond the hands.
Letting the arms do the same thing,
Awareness itself,
Bathing them,
Showing them where safety is,
Showing them there's a presence here to dissolve into.
When the body feels held in this awareness,
Held in this energy,
Held in this spaciousness,
It feels safe to rest,
Safe to let go,
To ungrip.
So to bathe the hands in awareness and to let them dissolve,
Just to let them just let them let them dissolve just a little bit.
Let the hands sense the safety of the moment.
Let the whole body start to float,
To be held in energy,
Held in spaciousness,
Held in awareness.
Great,
As we're feeling into our whole torso now,
Before we get to the head,
Just notice,
Notice how the whole body can melt one more degree,
Dissolve just a little more,
Held like a baby in the loving arms of awareness.
Feeling into the neck and the spine inside the neck,
The neck has this neck pillow around it.
Let the neck just be held in that.
You don't have to hold your neck up.
I promise.
You don't have to hold the body.
Let the body hold the body,
Let the energy body hold the body.
Let spaciousness hold the body.
The mind can't do this,
The mind can't let go.
The body can't.
Being can sense the safety of awareness,
The safety of spacious awareness,
Holding it,
Already holding it.
Let's come on up inside the head,
Feeling up into the spine that meets the back of the head,
Top of the spine,
Meets the back of the head,
Top of the spine.
Letting the sound reverberate inside the head.
Letting the sound help you access sensation,
Just feel what it is to be inside your own brain and inside your own skull,
Starting with the back of the skull here,
Back of the brain.
Letting it be bathed in sound,
Bathed in awareness.
And inside the midbrain,
Between the ears,
Bathing that middle area of the brain is to bathe the limbic system,
That area that registers threat.
We've got a little bit of a buggy limbic system that registers threat,
And it's actually not true.
The mind might say it's true,
The mind tells many,
Many stories of fear,
But all fear is a storyline,
It's not actually real.
And the body,
Including the limbic system,
Will take care of itself if there's a physical threat.
It's unbelievably capable of that.
It doesn't need the mind's help.
So right now,
Let's just bathe that inner brain,
And now the top of the head,
Top of the skull,
In awareness.
So we can let the body just be the body and do its thing without the manager of the mind being involved.
Awareness,
Aware of the sensation in the head,
The sensation at the top of the skull.
And now the sensation moving into the front of the skull,
Frontal lobe of the brain,
Coming down,
Just this gentle awareness,
Bathing the frontal area coming into the forehead.
The head too has a pillow of energy around it.
Soft pillow that the forehead can just sink into,
That third eye point between the brows.
What would it be to just bring awareness there,
To feel into it,
And let it just dissolve into the energy body,
Foot beyond the forehead itself.
Inside the eyes,
Inside the eye sockets,
Behind the eyes now,
Just bringing awareness to bathe the upper part of the face,
The temples,
The forehead,
The top of the nose,
The sinuses,
Letting awareness moving very slow through here,
No agenda,
No getting rid of,
Everything here,
Welcome to be here.
Bathed in sound,
Bathed in awareness.
And naturally alchemizing is your willing as awareness to come into the eyes,
To really bathe them.
The eyes are also connected to the very back of the head,
You might feel some aliveness there as you come into the eyes in the front of the head.
Feeling the eye connection from the very back of the head all the way to the front.
I'm letting the eyes rest,
Letting awareness sink deep inside the head without trying,
Without any effort in the face.
Letting the cheekbones be felt into the roof of the mouth and the teeth,
Back of the throat and the jaw now,
The chin,
The tongue,
Lower teeth,
Back of the throat again.
Letting the whole face be felt into,
Bathed in awareness,
Bathed in sound.
And feeling the whole head bathed in awareness,
Bathed in sound and dissolving into the energetic head and dissolving into the space in the room,
Already holding it,
Already a pillow,
Already running the show here.
We're simply allowing our natural being,
Our natural connectedness to be,
To just be.
No agenda,
No doing,
Just a natural dissolving as we touch into our larger body here.
Let's feel the whole body,
The whole body,
The whole body,
The whole body,
The whole body,
The whole body,
The whole body,
The whole body,
And the whole body's energy body,
Permeating the whole body alive inside the whole body.
So much aliveness,
Feel the aliveness of your being without getting indulged,
Without indulging thought,
Just feeling that,
This energetic pulse,
This aliveness,
This light that you are,
And then feeling into the energetic body,
This larger energetic field of aliveness,
Pulsing beyond the skin.
Beautiful.
Letting yourself dissolve,
Letting awareness guide you,
No thought needed,
No trying needed,
Passively sensing the pillow of your being.
And then the biggest pillow of all,
This spaciousness,
The space of the room,
The space inside your body.
Feel right now the quality of spaciousness moving through your whole being and inside the whole room.
Let yourself rest in the pillow of space,
Soft spaciousness that you're floating in,
That you are made of floating,
And then letting awareness expand.
Notice that this pillow of spaciousness is below you,
Endlessly below you,
Down into the ground.
It doesn't end in any spot.
Notice how the sound moves through that space.
Notice the space between the notes.
Notice how that spaciousness is to the sides of you,
Endlessly,
And inside of you,
Endlessly.
Space,
Pure space,
Made of space,
Made of energy.
Look at the space above you,
Not with your eyes,
But with your inner eye of awareness,
Just awareness,
Spacious awareness exploring its spaciousness,
Endlessly above you,
Above the head,
And endlessly in front and in back of you.
Let awareness expand into the spaciousness of the moment.
Let yourself float as the spacious ocean you are.
You don't have to manipulate this body or this moment at all.
Nothing to do but be the space you are.
Nothing to do but be the space you are.
And explore this spaciousness.
It's so vast.
Awareness exploring its spaciousness.
As you allow that spaciousness to show itself to you,
Start to open into it.
Notice also the quietness here.
There's an even deeper dimension of pure silence that you are floating in.
You are made of.
You are made of.
So simple,
As Kieran says,
Just the quietest thing here.
Letting awareness be more interested in that quiet than anything.
And this quiet is so everywhere.
It permeates every cell of your body,
Permeates the whole earth and the whole sky.
Let yourself explore and dissolve into this pure quiet right here at the end of my words.
Let yourself explore and dissolve into this pure quiet right here at the end of my words.
This pure silence has enormous depths.
And it is so safe for you to go into those depths to wander through.
Explore the vastness and the depths of this quiet.
But all of awareness exploring silence.
So so so let the silence have you.
It's so safe,
So nourishing.
Let the silence alchemize the body.
Very passive,
Just let it soak in.
Just the quiet.
Let the whole body be soaked in it,
Dissolve into it.
Let awareness travel through it,
Open to it.
So so so so as you're exploring that silence,
You can also be aware of your feet.
Just the feeling of your feet in that vast,
Spacious quiet.
You can be aware of your breath.
Awareness is aware of it all.
Nothing was lost as you explore the silence.
Full functioning is still here.
So and as you very slowly taking all the time you need,
Slowly open your eyes and start to just listen to see if the body needs anything.
A little stretch or a little rotating your wrists or moving your hips.
We'll take our time.
To connect together again.
