Vipassana Meditation: Day 4 - Morning Guided Meditation

Vipassana is the most powerful ancient technique for attaining mastery of the mind. Taught by the Buddha, Vipassana meditation is arguably the most famous & effective form of meditation. Retreats are held in cities and towns all over the world & have been instrumental in the transformation & healing of countless millions of people.

During the retreat, you will be guided to practice the foundational techniques of Vipassana, and follow the core principles of the philosophy.

Transcript

We're going to move to the body steadily and slowly at the same pace.

So we can program this pattern into the body.

Let's start by bringing our awareness to the breath in the space beneath the nostrils.

Collecting our mind and going into as deep a state of focus as possible.

Using our focus to draw our awareness away from everything and towards the breath.

And then shifting the awareness away from the breath to sensation.

Feeling any sensation in this area that we're focusing.

And automation,

So that we're fully promising background music.

And then as you feel sensation,

Zeroing in on it as much as possible.

Feeling it distinctly.

Feeling sensation as sensation.

Whichever sensation you're feeling,

Feel the size of it,

The shape of it,

The quality,

The texture.

Whether it's fixed or fluid.

If you can feel any more sensations within this.

Sharpening our minds as much as possible.

And moving towards the subtle sensations.

Start slowly organizing your senses when nothing happens.

And then as we start to move our awareness up,

We do it in a very specific way.

We move from sensation to sensation.

We don't move with our imagination.

We move with our feeling,

With our direct experience.

So slowly move your awareness up and feel the tip of the nose.

Feel the sensations between the upper lip and the tip of the nose.

And then when you feel sensations there,

Continue to move up.

Up the nose.

Up the nose to the brow.

Feeling every sensation completely.

Start moving with imagination.

Slowly applying this steady,

Refined awareness that we've been building.

And then from the sensations of the brow,

Continue to move up into the forehead.

Sensation by sensation.

Moving our awareness up.

And then from the forehead,

Continue to move up to the scalp.

Keep moving.

Keep moving until we get to a point at the top of the head.

Until we get to the crown.

And then when you get to the top of the head,

Just continue to fix your awareness here.

Feel deeply into the top of the head.

Just as before,

We were focusing beneath the nostrils.

And now we're focusing here.

Feel every sensation in this area.

And then from the top of the head,

Just continue to move up.

And then from the top of the head,

Just continue to move up.

When your awareness is anchored on the top of your head,

Slowly start to move it out.

Continue to explore the rest of the top of the head.

Feel all the sensations associated with this area.

With the hairline.

And then continue to move the awareness down.

Down to the back of the head.

The point just above the nape of the neck.

Feel every sensation between the top of the head and here.

Slowly let your awareness collect at the back of the head.

Pulling it all together in this one place.

And then start to move the awareness down.

Down through the neck,

Where the neck connects with the skull.

Down to the base of the neck.

Where the neck connects with the spine and the shoulders.

Feel all the sensations on the side of the neck,

Leading down into the collarbones.

And then out towards the shoulders.

So where the shoulders connect with the arms.

Continue to move down into the arms.

Between the shoulders and the elbows.

Feeling every sensation on the way.

Feeling when you get to the elbows.

And feeling all the sensations in this area.

Then from the elbows moving down into the forearms.

Slowly and steadily moving from sensation to sensation until we get to the wrists.

From the wrists moving to the palms.

From the wrists moving to the palms.

And then the thumbs.

And then each of the fingers.

Then when you feel the sensations at the tips of the fingers.

Come back towards the palms.

Then back into the wrists.

Up the forearms.

Into the elbows.

And then up the arms again.

All the way up to the shoulders.

Moving sensation to sensation.

Feeling everything on the way.

And moving the awareness back to the base of the neck.

And then slowly down the spine.

Down the spine until we get to the point behind the chest,

Behind the centre of the chest.

And then we let our awareness collect here.

Feeling every sensation here.

And when your awareness is stabilised here,

Allow yourself to explore the whole upper back area.

Move your awareness out into the whole upper back area.

Feeling all the sensations connected to this area.

And then when you've done this.

Bringing the awareness back to the point behind the middle chest.

Letting the awareness collect again.

And then continuing to move slowly down the spine.

Feeling every sensation on the way.

Until we get to the point behind the navel.

When our awareness is anchored here,

Letting it explore again.

The whole middle and lower back area.

Moving the awareness out to feel every sensation in this area.

Feeling all the lines connected to this area.

The web of sensations.

Always remembering to feel everything and react to nothing.

Feeling every sensation as sensation.

And continue to move down.

To the point where the spine connects with the pelvis.

And stopping here and feeling every sensation here.

Then moving our awareness out into the bum.

And then round into the thighs.

School the hips into the thighs.

Feeling every sensation on the front of the thighs.

All the way down to the knees.

And then when you get to the knees,

Stopping here for a few minutes.

Feeling all the sensations in the knee area.

And continuing to move down into the calves.

Through the calves into the ankles.

From the ankles into the heels.

From the heels to the soles of the feet.

From the soles to the balls of the feet.

And from the balls into each of the toes.

When you feel the sensations at the tips of the toes.

Finally bring your awareness around the toes.

Up to the knuckles of the feet.

And then from the knuckles up the top of the feet.

Back to the ankles.

And then from the ankles up the shins.

Feeling every sensation in the shins.

All the way up to the kneecaps.

Feeling all the sensations here.

And then from the knees moving into the back of the thighs.

The hamstrings.

Feeling everything reacting to nothing.

And then from the hamstrings moving back into the bum.

And then back to the base of the spine.

Let your awareness collect here for a minute.

And then slowly move the awareness down the sacrum.

Feeling every sensation along the way.

And then stop again at the point between the perineum and the anus.

Focus here for a minute.

Let your awareness collect.

And then feel every sensation in this area.

Feeling everything reacting to nothing.

And then coming up past the base of the body all the way to the genitals.

Focusing on the genitals and the lower abdomen.

Feeling every sensation here.

Moving round into the hips.

Feeling every sensation connected to the hips.

And back again to the genitals.

And continue to move up into the lower abdomen until we get to the navel.

To the belly button.

Then we get to the navel,

Resting here for a while.

And then exploring every sensation in the abdomen and the stomach.

Moving through this entire area.

And from the abdomen and the stomach,

Moving up into the lower rib cage.

The lower rib cage into the solar plexus.

Then from the solar plexus.

Moving up the rib cage into the centre of the chest.

Feeling every sensation in between.

Then resting in the centre of the chest.

Feeling everything here.

Then from the centre of the chest.

Moving out and feeling the entirety of the chest.

Moving this whole area up to the collar bones,

Into the armpits.

Feeling every sensation contained here.

And then allowing the awareness to move up into the throat.

Feeling the base of the throat.

The collar bones.

And then up into the neck.

Resting here in the middle of the throat for a minute.

Just to collect our awareness and feel all the sensations in this area.

Come and sit for a minute.

Then from the throat,

Continue to move up the neck,

Into the glands and into the jaw.

Then from the throat,

Continue to move up the neck,

Into the jaw.

Feel the chin,

And then move along the jaw,

Up into the ears.

And then down the jaw,

Into the mouth.

From the mouth,

Continue to move up to the upper lip and the nose.

Then out into the cheeks.

And then from the cheeks,

Up into the eyes.

Feeling every sensation here.

From the eyes into the bridge of the nose.

From the bridge of the nose,

Up into the eyebrows.

And the eye sockets.

The temples.

And then back to the center of the brow.

From the center of the brow,

Up into the forehead.

Feeling both sides of the forehead.

Then slowly working our way up to the scalp.

And then moving through the scalp,

Back to the top of the head.

Then resting here at the crown.

And then raising our awareness at the top of our heads.

How much can we focus on this point at the top of our heads?

Collecting our awareness here,

Just as we were collecting it,

Beneath our nose.

Feeling every sensation in our body.

Feeling every sensation in the area.

And slowly feeling sensation within sensation.

Always moving towards the deeper exploration of the self.

Moving towards the fundamental nature of the universe,

Through direct experience.

How much can we intensify our focus on this one spot?

How much can we heighten our sensory awareness,

So that when we move back around the body,

We are sharp and focused,

With the distinct awareness of sensation.

If we can collect our awareness like this,

Then it means that we can sharpen our awareness whenever we need to,

Even without coming back to the breath.

We can stop,

We can focus on sensation,

Fixate our minds on more minute sensations,

And move deeper into concentration and consciousness.

Just feeling everything,

Reacting to nothing.

Whatever comes up,

We have one job.

And that's simply to feel sensation.

Whatever that sensation is.

As we focus here on the top of the head,

Let's narrow down our awareness even further.

Are there other sensations within the area we're focusing on?

How do they feel?

Can we fixate our awareness on them?

Can we start this process again?

When we start this process again,

We can start directly from the crown,

Or if we need to sharpen our awareness and gain more clarity,

Then we can start again with the breath or beneath the nostrils,

Slowly collecting and refining our awareness until it's ready for sensation.

But for now,

Let's build a connection with this point at the crown,

Like we've been building a connection beneath the nostrils.

Let's feel this point deeply and intensely.

Feeling every minute sensation here.

Feeling every minute sensation here.

Feeling every minute sensation here.

Feeling every minute sensation here.

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Feeling every minute sensation here.

Now whenever we get up from our seated posture,

And we transition to another posture,

Then we can consistently maintain awareness of the sensation.

Awareness of sensation as sensation.

As we stand,

As we walk,

As we eat,

As we shower,

Whatever we're doing,

We should be consistently aware of the sensations in the body.

With a portion of our mind focused on the sensation.

This way,

Throughout our whole day,

We keep an unbroken thread of awareness from beginning to end.

Now whenever we come to sit,

We come back to sit fresh.

With our mind clear,

Focused,

And prepared to practice.

The more we keep this unbroken thread of awareness,

The less our unconscious complexes can revisit us and take control.

And then we slowly starve them out.

And our focused consciousness takes their place.

Let's carry this consciousness to everything we do.

BELL BELL BELL BELL

Reviews

Amazing! Thank you David🙏

Great

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Brilliant!

very good guided meditation - a resl breakthrough for me. Thank you very much.

I’ve been doing this course/retreat now at home and I’m on day 4 - it’s truly amazing. My mind so much calmer and aware… my body and the sensation heightened and awake. x Thank you x Look forward to the rest of the days x