Hi everyone and welcome back to Simran Meditation.
This guided meditation is called effortless meditation.
And this one is mainly aimed for people who feel meditation is difficult,
For people who say I can't meditate,
My mind is running too much,
I am too restless to meditate and so on.
So make sure that during this session you don't try anything,
You don't repress any thoughts,
You don't try to achieve anything and so on.
The only thing I want you to do is to close your eyes,
Relax and follow my guidance with your attention.
So then,
Let's start.
Start by focusing on your body,
On the sensations of your body.
And see if you find any unnecessary tensions.
We usually carry these unnecessary tensions in our shoulders,
In our hands,
In our arms,
Sometimes in the abdomen and pelvic area.
It is also very common to carry these tensions in the face,
In the jaws and around the eyes.
Wherever you find unnecessary tensions in your body,
Give them some attention and release them,
Tell them to relax.
Because honestly right now,
You don't need to make that effort.
Tensions are effort and we want to be effortless today.
Take a little time,
Scan your body and release.
And while you are doing this,
Make sure that you breathe deeply and you make the releasing of the tensions with your out-breath.
So,
Now it's time to move on.
Now we will focus more on our mental tensions.
See now,
In your mind,
If you are expecting anything or if you are waiting for anything.
These are also tensions.
So if you find any sense of waiting,
Any sense of expectation,
Just release them too.
We don't need to be waiting for anything,
We don't need any expectations right now.
So just release them and let us move on.
See now even deeper,
If you have any sense of being in control,
That too is an effort.
So if you find any subtle sense of being in control of this moment,
See if you can release that.
Just relax that effort,
Relax that subtle effort of being in control.
Try to be as effortless as you can.
And let us now look even deeper into the mind and see what else we find.
If you are carrying any beliefs about this moment or any understandings about this moment or even labels,
Release them too.
They too are efforts.
Be totally effortless.
Don't understand anything,
Don't control anything,
Don't wait for anything,
Don't expect anything.
Just be effortless.
And if any waves of distraction or any waves of thoughts come,
That's fully okay.
Don't spend any energy on repressing those thoughts or judging what's happening.
Don't spend any energy or effort on that.
Just simply see that even thinking is an effort,
So release that effort.
And even trying to not think is an effort,
So release that too.
And go back to be totally effortless.
And now let us look at what remains.
When you are not doing anything with your body,
When you are not waiting for anything,
When you are not expecting anything,
Controlling anything or even understanding anything,
When you are just being,
Let us see what remains.
So see now that without any effort,
You are still totally aware of the present moment.
You are still experiencing.
See now that being aware of the present moment reality is not something you do,
It is effortless,
It is something you are.
You are effortlessly aware of the present moment.
Whatever that experience is for you right now,
It doesn't matter.
You are effortlessly aware.
So for now,
I want you to bring your attention to the subtle sense of being aware.
Just keep your attention here.
Just be aware of being aware.
See that there is no effort here.
See again that being aware is not an effort.
If you make an effort or if you stop making an effort,
You are still aware.
Just whenever you can,
Bring your attention back to the sense of being aware.
And even while you are keeping your attention in this awareness,
You can still hear me guiding you.
Your senses are working,
Your perceptions are working,
Your thoughts are coming and going,
And your emotions are there too.
Nevertheless,
Keep the attention in the sense of being aware.
And it is now that I want you to see that you are effortlessly in meditation.
To be effortlessly aware of the present moment,
Of reality,
Beyond any naming,
Beyond any judgment,
Beyond any pretended understanding.
This is true meditation and it is your most natural,
Original and effortless state.
Don't ever let your mind tell you otherwise.
This is home for your attention.
Stay here for as long as you want.
Thank you for listening and Namaste.
