Theater Of Body, Mind, And Non-Duality

This practice begins with a visualization of the stage in a theater, on which elements of experience perform. Breath forms the backdrop, while thought, sensation, and other conscious experiences are characters that come and go as we witness them using mindfulness. Eventually, even the witness becomes known as yet another character, and the theater becomes a space of deep, peaceful simplicity.

Transcript

William Shakespeare said, All the world's a stage. Each of us experiences the world through our human body. And so we can watch the world through the body as if it were a play, A dramatic production. So imagine that you're looking at the stage in a theater. And that stage right now is empty except for the backdrop, Which is the breath. So right here and now, Feeling the breath, How each inhalation can be felt as air coolly entering at the nostrils and traveling down to the lungs as the chest and belly expand. And then traveling out again as the chest and belly settle and the air flows out warm and moist from the nostrils. Curiously, Kindly watching the backdrop that is breath. Inhalation and exhalation, Breath by breath. Keeping attention kindly and gently focused on this backdrop of breathing. Letting attention become very settled upon and within the breathing. And as you follow the breath, As it enters and exits this dear living body, You can imagine that you're standing in the theater, Gazing with kind curiosity at the stage. And all you see on that stage is the breath. Your attention is focused upon it, Breath by breath. Probably you'll notice that there's an energy of thought, Of feeling, Waiting as it were in the wings. So that when attention flags a little bit, One of these characters walks out on stage into the spotlight of attention. Some thought about the past or the future, Some distracting bodily itch or discomfort, Some feeling tone, Perhaps of tiredness or edginess or dreaminess. And every time one of these characters comes out upon the stage, It too is watched with kind, Protective curiosity. As if you're out in the audience area of this theater, But you haven't bought an expensive ticket. Your role is perhaps that of the usher who watches protectively as this play, This drama unfolds in the theater of the body, The theater of the mind. So when these characters of thought or feeling, Emotion, Sensation, When those characters come out, You watch them with gentle kindness and then redirect the gaze to the backdrop, The breathing. And with that redirection, These characters walk back off the stage. And then you simply stay tuned into, Interested in, Captivated by the breath. Breath by breath by breath. And you'll notice that all those characters that are waiting in the wing can be sensed. There's an energy behind them. It makes them want to stand in the spotlight. And so they'll walk out upon the stage and attention will be distracted for a time. And that's okay. Once you notice that somebody has stepped into the limelight, Some memory or plan, Some fear or hope, Some comfort or discomfort. When you notice that there's a character on stage who does not need to be there right now, Just redirect your attention to the backdrop of breath. Take that spotlight and move it back to the breath and invite this character to go back into the waiting areas of the mind. Go backstage just for now. They'll be waiting there when this meditation is done. But for now, You're just examining the empty, Quiet, Stable, Predictable breath. Feeling how pleasant it is to have the stage be quiet. Furnished only by this flowing breath. This inhale and exhale. This rise and fall. And so the sensation can get more vivid of watching the theater of body and mind in this curious and protective role of the theater going usher. Someone who likes these productions so much, There's a natural enthusiasm of outstanding, Protectively observing the theater. With that spotlight of attention shining on the backdrop of the flowing breath. And as various distractions, Various characters of mind and body walk out onto the stage, They can be observed with curiosity and kindness. And the spotlight can then be redirected back to the ever-flowing breath. And this visitor will naturally step back into the shadows for another time. No need to feel any struggle here. We're simply watching the theater. We don't have to maintain a tight control. We're just observing. We're not directors or producers. We're just observers. Noticing the difference in how that observation feels when the stage is empty, Save for the flowing breath. Those calm moments when attention is focused mostly upon the movement of body and the movement of air. Feeling the peacefulness of that mindfulness. And then noticing how things change, How the feeling changes when some character or another dances back out and tries to take the center stage. And maybe several of them come out, Put on a whole routine and it's so captivating that you watch for a while and forget that you set the intention to meditate. But you notice now that there's a lot of dramatic activity going on in this theater. And you refocus the spotlight of attention onto the backdrop of breath. The flowing air at the nostrils, The moving belly, The moving chest. Standing in the back of a theater, Gazing kindly and protectively at the stage and the flowing background of breathing. And from time to time, You take note of what's happening up there. Is the spotlight really on the background of breath? Is it really focused only there? Or have some of these little characters of mind and body begun to act out their various scripts, Their various stage directions, Perhaps dancing or juggling, Perhaps very melodramatic, And noticing whatever's on the stage and redirecting to the breath. There's no struggle. You can imagine if you had 50 actors in a theater and you shined the spotlight on the backdrop and told everyone to stay off stage, That might work for a while. But sooner or later, Some of these characters are gonna want to get some attention to put on a show. Maybe there's a replay of a dramatic scene, Some conversation with a partner or a family member or a stranger. The little scene gets act out in this theater of mind, Takes the center stage, Fills the spotlight, For a time. But you can always notice the scene that's being played out, Gently and kindly redirect the spotlight to the breath and invite these actors to go back into the wings, Into their dressing rooms. To just wait backstage. They don't need to leave the building. You're not asking them to go away forever, Just to take a break. So this theater can be left empty and peaceful, Breath by breath. So every time some character trots out onto the stage, Redirect your spotlight, Kindly ask the character to go back into the wings. No struggle, No judgment, Just gentle, Kindly mindfulness. And as you stand there in the back, You might begin to wonder about this usher, This watcher. It's worth asking the question, Is this perhaps yet another actor, Part of the drama with its own script and its own stage directions? And can the theater gradually become even emptier? So now there's just a spotlight and a backdrop. You can let go of the sense of being the usher, Let go of the desire to protect, Guide and direct, And simply let go of the usher. Let the spotlight of attention shine on the breath and let the breath fill the spotlight. And as breath and attention become ever more intimate with one another, Whenever some character shows up, Whenever some thought or memory or conversation or sensation, When it comes into the spotlight a bit, When it comes into center stage, Nothing needs to be done. Attention and breath can still be intimate with one another in this empty, Spacious theater. There's just attention and breath and everything else. Need not trouble anything or anybody right now. Whatever characters come and go can be allowed to simply be as they are in the spotlight of attention and the flow of the breath. And the attention can continue their intimate interaction until breath and attention become one experience. The attention is in the breath and the breath is in the attention. And whatever else comes onto the stage or in the theater is not important right now. Just keep this sense of attention in the breath and breath in the attention. And the actors, The ushers can simply stand aside, Fade away. And all there is, Is awareness of breathing and breath in awareness. And surely there will still be some activity, Some characters mumbling or walking around a bit, Some ushers with their movements. But what matters and what's rich and alive here is the breathing, The living breath, Alive in awareness, And awareness alive in the breath. And the awareness and as this recording comes to a close, You can simply turn the device off or set it aside, Take off the headset and continue to rest and meditate here a while in this spacious, Gentle space of the empty theater. Or you can start to wiggle your fingers and toes, Breathe a little faster and a little more actively. Begin to feel a bit more alert and present to your surroundings. And open your eyes, Ready to go on to whatever's next with a greater connection to the vibrant spaciousness that is the theater of this body and this mind.