Guided Nondual Meditation with Michael Taft
Streamed stay on Apr 14, 2022
Introduction
So let’s begin out by simply stretching up and if you happen to can rise up in your tippy toes and actually, actually attain as much as these ceiling tiles and simply get as a lot of a pleasant nice stretch in your torso as you possibly can—actually really feel that, okay?
Then if you happen to can, maintaining your knees fairly straight, come down and contact the ground. Get a very, actually nice stretch within the again. For those who’ve acquired to bend your knees or if that is uncomfortable, don’t do something bizarre. Make it really feel good.
If it does really feel good although, you recognize, bend one knee and get the stretch behind the opposite leg after which bend the opposite knee and get the stretch behind the opposite leg—feels nice.
Come again up once more, stretching in the direction of the ceiling. Then get your legs slightly additional aside and we’ll do a few of these actual quick, nonetheless, you need to do them, no matter feels good. Make sure that it feels good, good, and sluggish. We’re not attempting to impress anybody or break any information, we simply need to sort of get our physique taking place right here slightly bit.
All proper, there we go, that’s it, that’s the large motion program for tonight; simply to get everybody stretched. And now we’ll start meditating. We’ve acquired some SFDC-ers exhibiting up, hello you guys.
Meditation
Okay, so we’re going to meditate for an hour, so prepare to take a seat nonetheless for an hour and the thought is don’t transfer and after I say don’t transfer, I imply don’t transfer—if it’s a must to, don’t transfer. However aside from that we’ll simply sit and do no matter meditation you should do for an hour. But in addition I’ll information one which you could comply with if you wish to, or you possibly can ignore utterly. For those who’d slightly simply sit in a room and meditate with some people and do your personal steering, both manner, is ok.
In order regular let’s speak about our posture and it’s straightforward on our cushions, proper? So on the cushions, you need to sit in order that your decrease again has a pleasant little curve in it, proper? That’s what the cushion does after which that enables your higher physique to only sort of naturally, nearly like, elevate upwards with none effort. Get in that one good, balanced spot together with your backbone the place it simply retains itself upright. It doesn’t really feel such as you’re doing something. And the very tip-top of your head feels, like, in a manner it’s nearly like, suspended from the ceiling in a really nice method, okay? And as you’re doing this, as you’re moving into your posture, you’re simply letting go of the whole lot. Simply drop the whole lot you’re apprehensive about, cease fascinated about shit if you happen to can, if you happen to can’t, that’s okay. However I invite you—you’ve gotten whole permission to only drop it for the subsequent hour.
After which enable your shoulders to calm down and sort of open, proper? And your arms could be simply unfastened both—you recognize most individuals acquired the thought—both in your knees or in your lap like that, okay? So that you’ve acquired this posture that simply feels each very alert, very upright, and but may be very, very steady and really relaxed, okay?
Now let’s simply breathe for a second, simply test your self respiration, easy respiration. And the query I would like you to ask your self proper now could be: what’s it wish to be me proper now? What’s it wish to be me proper now? That is only a very common, open query. The reply is likely to be, “it actually sucks” or, “I’m, you recognize, I’m feeling a lot pleasure” or perhaps, “I’m simply sort of, you recognize, busy” or, “my leg hurts,” or no matter. However any reply is ok so long as it’s the way you’re doing proper now. So simply test in with what it’s wish to be you proper now and regardless of the reply is, for the size of this meditation, let that be utterly tremendous. Not less than for the size of the meditation, no matter it’s wish to be proper now could be okay, you’re allowed to be that. And simply really feel like your self letting go of attempting to alter your self, attempting to manage your self, attempting to dominate and boss your self round, attempting to be any person else, attempting to be one thing completely different, attempting to look completely different, attempting to behave completely different, attempting to be higher, smarter, skinnier. No matter is in your thoughts, simply set that apart and let your self be no matter you’re proper now; precisely the way in which you’re proper now. And see if you happen to can settle into that slightly bit. Simply let that be a spot you get sort of ‘homey’ with. And also you would possibly really feel the urge coming again, “oh no, I don’t need it, not that.” Let all of it simply be simply the way in which it’s.
Okay, good, now for our opening metaphor. We’re going to have a metaphor for our meditation which we might, you possibly can simply take into consideration, or do as a visualization, or no matter. Final week we used an alembic, a sacred vessel of transformation, because the picture. This week I would like you to meditate just like the sky, okay? So the metaphor for our meditation is—be the sky. And the properties of the sky are that it’s huge, it’s open, it’s easy. The whole lot occurs within the sky however the sky doesn’t do any of it; it’s simply resting because the sky. It accepts the whole lot, rejects nothing and it’s stunning. The sky is so stunning with none effort. So simply both image that sky proper now or be the sky, however both manner simply discover any of these properties in your expertise proper now, regardless of how small, regardless of how partial or very, very quiet they is likely to be. Discover vastness and openness. Discover this whole receptivity, the whole lot is welcome. Sky is uncomplicated, the whole lot can occur, every kind of loopy stuff can occur within the sky however the sky itself is totally uncomplicated and the sky is gorgeous.
So discover any of these properties which can be current in expertise proper now. And see if you happen to can soak up that sky or enable your self to be slightly skylike. You’ll be able to’t do it flawed and it’s not a contest. Nonetheless skylike you’re is the correct quantity. However simply discover these skylike properties and sit with that now for just a few moments.
And the sky is filled with air, so now simply discover the sky respiration. If you wish to you are able to do some deep respiration with actually lengthy out-breaths, actually sluggish, additional lengthy out-breaths, if that’s snug. Or you possibly can simply breathe naturally—common, outdated sky respiration with none change—simply pure respiration, whichever works for you. However enable this consciousness, this skylike consciousness to only pay attention to that respiration. We’re not, you recognize, drilling down into our respiration and we’re not attempting to comply with it proper on the level of your nostril or something like that. We’re simply permitting the motion of the breath to be seen in consciousness. Completely effortlessly, the wave of the inhaling is seen in consciousness, the wave of respiration out is seen in consciousness. And spot how apparent that’s. It doesn’t take lots of effort to concentrate on it, it’s proper there. So let this be actually easy, actually easy; simply conscious of the breath transferring out and in.
Consciousness is of course conscious, it’s conscious of respiration. It doesn’t take any particular focus, doesn’t take any particular effort—consciousness welcomes the whole lot. So perhaps lots of pondering is going on, that’s tremendous. We don’t want to alter that, simply let the sky of consciousness discover the approaching and going of the breath, within the simplest way attainable. If you’d like slightly little bit of an anchor with that, simply be sure you discover the top of the in-breath and once more the top of the out-breath. Finish of the in-breath, finish of the out-breath and that’ll simply offer you slightly bit extra to hold on to in order for you that. However this isn’t like one-pointed laser beam focus. That is extensive, extensive open, huge because the sky consciousness, merely noticing the breath arising.
Little by little, I would like you to see if there’s something that simply needs to sloth off, simply fall off. You would possibly discover you’re maintaining your self actually tense, and that’s okay. But when it needs to, it will possibly simply fall away, no pressure required.
Or perhaps there’s lots of actual planning happening proper now however perhaps, only for the time of meditation, that simply seems like it will possibly simply drop off. If not, that’s completely tremendous. What are you able to simply effortlessly and simply, what burden are you able to simply set down proper now? Set it down, it’s okay, it’ll nonetheless be there if you happen to want it whenever you rise up. Let it go—it’s gonna be okay.
Persevering with to only let the sky of consciousness discover the respiration, that’s it—very quite simple.
It’s humorous, you don’t actually must faux or think about that you’re just like the sky as a result of that’s the precise nature of your personal consciousness, your personal thoughts. Already, for the reason that very starting, your pure thoughts is extensive open, completely awake and conscious and vibrant: easy, welcoming, clear, and delightful. So simply discover that nature of your personal thoughts and simply relaxation as that. It’s not one thing you’re producing, it’s all the time been there. It’s not one thing it’s a must to discover, it’s the factor that’s wanting. Relaxation as what you naturally all the time already are, in the beginning.
And no matter arises within the sky of the thoughts, simply let it occur however don’t get entangled with it.
If there’s only a bunch of pondering taking place, that’s okay. Simply discover what is aware of the pondering and relaxation as that. Don’t spend any time attempting to manage the ideas, resist the ideas, change the ideas. It doesn’t matter in the event that they’re good ideas or unhealthy ideas or ugly ideas or stunning ideas or ideas you’re imagined to have or ideas you’re not imagined to have—none of that applies. Ideas are similar to reflections in a mirror; be the mirror which isn’t bothered by any reflection. Merely relaxation as what you already are—bare consciousness itself.
Perhaps some feelings are taking place. However what if you happen to simply gave up fully attempting to alter what you’re feeling? Whether or not it’s actually troublesome or feels too huge or feels just like the flawed emotion or, for no matter cause, you need a completely different one. What if as an alternative you simply let all of them be simply the way in which they’re, precisely the way in which they’re? Not controlling them, not suppressing them or denying them, had been combating them, or attempting to alter them. However the huge, open sky simply welcomed any emotion that got here into it. It’s completely tremendous, the sky will not be bothered by any explicit winds that transfer by it. The whole lot is totally tremendous simply the way in which it’s. Discover the factor that is aware of the emotion, this pure thoughts, this naturally spacious, open wakefulness that’s already current with none effort in any respect—relaxation in that, relaxation as that.
Within the desert, there’s arches of sandstone carved by the wind. They make a stupendous body for the sky and that stone has been holding itself up for 100 million years. Ultimately, one thing very slight, perhaps simply the comb of a bat wing within the evening, touches that rock and it simply all lets go, utterly drops and leaving solely open sky, simply as stunning.
Is the moon bothered when a stone in a pond ripples its reflection?
Dharma Discuss / Q&A
Good. So now let go of that. Be happy to maneuver and stretch, enable your physique to really feel good. In reality, let’s do our stretching collectively once more. Get your legs again in motion slightly bit however make this be just right for you. As regular, don’t do something that’s gonna tweak your again or no matter.
So let’s very slowly, slowly, slowly stretch up. If you wish to you possibly can go up in your toes. I imagine that feels good. Then deliver it again down. Then deliver it again up, stretching up excessive once more after which leaning a method, nonetheless that feels good. The opposite manner, nonetheless that feels good.
There we go, just a bit little bit of motion. Remind your self and your legs, they get to maneuver to.
Usually this could be a dharma discuss second however I really feel just like the guided meditation tonight was the dharma discuss. I’m simply going to open it as much as studies. So if you wish to say how that was for you or ask a query, then take into account it to be a meditation AMA. AMA about meditation, not likely something, this explicit sort of something. Simply elevate your hand—sure?
Q: Of all of the meditations you keep in mind, do you’ve gotten a favourite?
A: All of them actually. I imply, I’m simply glad I did them. I don’t consider it as, like, explicit this one or that one. However extra just like the—it’s nearly like, you recognize, what’s your favourite track you ever performed? Or, you recognize, probably the most stunning stroll you ever had, or one thing. They’re all sort of nice, proper? So it’s extra just like the follow in that actual sense of follow, proper? The place it’s the doing of it daily over a complete lifetime, proper? Many years and stuff, that it simply, that’s my favourite half. However, you recognize, I’ve this relationship with the follow. How about you?
Good. Different questions arising for anybody?
Q: Final week the sequence was to have interaction after which let go of ideas, emotion, sense of self and sensations and I’m wondering if there’s something extra to say about that sequence?
A: Yeah, good reminiscence, proper? That was the sequence final week and the factor is that the sequence doesn’t matter until it does, proper? If it really works for you in a specific manner, proper? Then nice, use that sequence. What issues is that every of these issues is, you recognize, seen as empty or dropped or let go of or not engaged with, or no matter. And we might go on, we might speak about, you recognize, the sense of time, the sense of house, the sense of doership, the sense of every kind of issues, proper? So something that the thoughts is clinging to or congealing round or encrusting upon, or no matter, we discover the vacancy of that. Though it looks as if, you recognize, you’re, there’s one thing to carry on to, there actually isn’t one thing to carry on to. And so the actual sequence is—discover no matter you’re holding on to and let go. Not push it away, not eliminate it however simply, you recognize, actually such as you had been holding on to it, simply calm down. If it goes away, tremendous. If it stays, tremendous. However no want to carry on to it. In order that, you recognize, we discover that primordial, already current groundlessness, proper? The truth that we simply faux there’s stuff to carry on to as a result of that’s ‘faux security’. It seems like, supposedly feels good. Though the extra you discover it the extra, you recognize, attempting to hold on to the wind is de facto really sort of anxiety-producing, proper? So once we let go it’s an enormous aid. So yeah, for every particular person the thoughts is slightly completely different so there’s stuff that’s simpler to let go of or simpler to see the vacancy of and different issues which can be perhaps slightly stickier. So the sequence is: attempt the simple ones first and it type of snowballs after which the issues which can be tougher to launch or calm down or simply let be, however not have interaction with, are gonna get slightly simpler, proper? So use no matter sequence works.
Q: Perhaps that is simply me however I appear to be most connected to my most painful ideas. Why do you are feeling like we’re, I don’t know if that’s simply me, however if you happen to’ve skilled that in any respect? Why do you assume it’s that our most painful ideas are probably the most troublesome ones? Like those that carry on desirous to resurface?
A: Why do you assume that’s? I’m curious, I’m not asking that, like, as to place it again, I’m simply really curious.
Q: Nicely my instinct tells me that it’s as a result of it’s the elements the place there’s probably the most work to do. In order that’s what my instinct says. However, there’s lots of, probably the most painful stuff comes from an area of reminiscence, nostalgia, I might say. Which isn’t actually actual.
A: So are you, I’m simply curious, you don’t must reply if you happen to don’t need to. Are these painful ideas of, like, one thing unhealthy that occurred or painful ideas like nostalgia the place it’s really one thing good that you simply miss now?
Q: I feel for me it’s extra present, extra current. What’s taking place right now.
A: Yeah, so there’s a pair issues to say about that one. That’s a part of our make-up as, not simply as individuals and never simply as primates however, like, any animal that advanced has negativity bias, proper? So for sophisticated causes, troublesome stuff is extra fascinating. Our mind sticks to it as a result of, you recognize, it’s the factor to resolve, it’s the issue. So there’s a sort of a sciency reply in there or, you recognize, ‘ish’ reply in there. However, you recognize, that sense of, that I used to be simply remarking on over right here—that sense of generally wanting one thing to hold on to, simply so there’s not nothing to hold on to—I feel goes much more deeper. And that the security and safety even of a painful cage is best than the, like, the momentary scariness of freedom, proper? And so there’s a sort of a sport you possibly can play of simply seeing what it might be wish to calm down, having to hold on to that only for, like, a half a second.
And so on this manner of working right here, you’re not attempting to cease them and it doesn’t matter in the event that they preserve going, however discover the factor that is aware of the ideas. As an alternative of aiming consciousness on the ideas, purpose consciousness on the factor, in quotes, factor that’s conscious of the ideas. And relaxation in that. And also you’ll discover that factor will not be bothered by these ideas even slightly bit. Like I used to be saying, it’s just like the mirror that’s reflecting. It doesn’t matter if there’s, you recognize, actually ugly issues being mirrored within the mirror or actually stunning issues or actually boring issues or actually thrilling issues. The mirror is ok and but it’s completely reflecting these. So as an alternative of attempting to do something in any respect to, or with the ideas, or to get them to go away or preserve them from arising, or no matter. We’re being the one who is aware of the ideas and resting as that and noticing that that knower is ok. It’s tremendous with any sort of ideas, they’ll by no means ever, ever hurt the knower, okay? So it’s actually after I say, like ‘relaxation as’ I actually imply that phrase—relaxation. Don’t do something to them. Be the one which is aware of them and simply relaxation as that as a result of that’s all the time there.
Q: I discover myself dropping into problem-solving mode. And I discover myself having to cease that.
A: Or much more deeply, let problem-solving mode occur. Simply be the notice that’s conscious of the problem-solving. As an alternative of getting proper in there in, with the gears and doing it, simply nearly, like, enable it to mirror. Okay—problem-solving is going on, so what? Clear up away. However I’m not giving it any power proper now, simply understanding it, okay? It’s slightly little bit of a unique transfer there. It’s a way more of a ‘simply letting be’. I need to say letting go however generally individuals hear that as, like, pushing away. However I don’t imply pushing away, I imply, like, simply let or not it’s simply what it’s, okay?
Q: Alongside these strains, your expertise with negativity bias, you recognize, this can be a deeply ingrained factor that occurs throughout all creatures to maintain us protected. With follow over time do you are feeling that that fades, that bias? Or the capability to be okay? That’s taking place.
A: It’s in regards to the capability to be okay with it. I imply, I feel it in all probability does shift to some extent however there’s nothing extra harmful than somebody who thinks they’ve overcome their biases, proper? It’s all the time an enormous, crimson flag. So I might say at the very least you’re okay with the truth that that’s taking place. That’s a lot deeper anyway, proper? So, you recognize, what is aware of that that is occurring? And simply preserve pointing again at that, level again at that, okay?
I do assume over time once we don’t actually feed that sort of materials it does diminish, however attempting to decrease it’s feeding it. So that you simply, it’s sort of a hands-off coverage, by way of meditation. Different stuff, sure.
Q: Typically after I lean into spaciousness or equanimity it’ll include this type of disagreeable flattening of have an effect on for me. It’ll really feel type of boring and adverse. I’m simply curious if in case you have any strategies for the best way to method that.
A: What’s leaning into this openness? What’s it that’s leaning into this vacancy or this openness?
Q: Consciousness.
A: The openness itself. So is that going to someway flatten something?
Q: No undoubtedly not. It’s what’s arising in openness.
A: And perhaps there’s some efforting of attempting to be open, or no matter. And that’s just like the creativeness of what openness can be like, is flattening stuff out, or no matter. So don’t attempt so arduous. Openness doesn’t imply there’s not so much taking place. This, you recognize, there’s so much taking place within the sky on a regular basis however the sky’s nonetheless extensive open. So in all probability not, simply don’t attempt so arduous. However openness has all the time been there, it’ll all the time be there. You don’t must do something in any respect, simply relaxation because it. And if it’s flat for some time, okay, let or not it’s flat. It’ll—individuals pay good cash to have, you recognize, some flatness occur of their have an effect on, you recognize. It’s like, sort of, it’s , outdated neutrality, you recognize? However if you happen to sit there like that for some time it’ll begin effervescent once more, proper? In order that’s okay.
What else is in your thoughts, your single thoughts?
Q: What’s your expertise with the connection between psychological work like trauma decision, IFS, shadow work, and the persevering with, deepening stability of resting in consciousness?
A: They go hand in hand, they assist one another. So if you happen to’re doing plenty of meditation and particularly if that’s loosening up the sense of identification with all these psychological processes, it’s going to be a lot simpler for them to individuate, to develop, to alter. You’ll be able to enhance them if you wish to, all that. As a result of they don’t appear as very similar to your id. So lots of instances what’s blocking our psychological progress is, “no, however I’m my melancholy.” You already know, “who would I be with out my melancholy?” Proper? And in order that sort of identification is locking it in place and so the meditation releases the identification. Then that may change, “oh I is usually a completely different one who’s not depressed.” And that turns into a lot simpler. So all of the psychological processes are sort of like, lubricated by meditation.
But in addition it really works the opposite manner round. The psychological progress actually helps the meditation. As a result of, in fact, if you happen to’re simply sitting there, I don’t know, seething with rage and despair and you may solely, like, take into consideration, you recognize, how terrible you’re as an individual, or no matter, it’s arduous to meditate. I might sit right here and say, “be this man” as a lot as I would like and if you happen to’re simply actually caught up, it’s psychologically, it’s going to be very, very troublesome. Or let’s say trauma from the previous simply retains bursting up and it’s arduous, proper? So we need to try this sort of work and that type of clears the decks slightly bit and makes it simpler to seek out some stability in consciousness. In any other case, the psychological knots and holdings and traumas and misery is so huge that somebody telling you to, like, calm down is like, you recognize, “don’t inform me to calm down, shut up!” You already know, you simply get reactive. However the two assist one another so much and dealing concurrently on each is like, you recognize, you get synergies, it actually strikes so much sooner. However they’re completely different, proper? They’re completely different. In as, you see, once we’re simply sitting we’re not attempting to repair any of that stuff. Though really, in fact, simply accepting, accepting all of it with this great openness and welcoming is definitely serving to to repair it, proper?
However we’re not getting in there and attempting to govern it, in order that they’re completely different processes. But when, like, after meditation or earlier than meditation you’re doing remedy, you’re doing another sort of work in your psychological stuff, these two issues begin actually serving to one another. The large, huge one is if you happen to’ve acquired lots of trauma to do, it’s arduous to meditate. In reality, whenever you’ve trauma work to do it’s arduous to meditate in order that whenever you, you recognize, like, calm down and open, you’ll simply, trauma will come up. And so if it’s sufficiently small, that’s okay. But when it begins actually taking up it’s tremendous essential to go do the psychological work on that trauma now. As a result of in any other case simply having it, you recognize, volcanoing up whilst you’re meditating is serially re-traumatizing you. So that you don’t need to try this. So there, however the two actually, actually have interaction one another very powerfully, okay?
Q: Are you able to discuss a bit about stream entry and, like, what can be a few of what, are a few of the indications if you happen to’ve entered it?
A: Proper. So stream entry or sotapanna, it’s the unique time period, it’s like a technical time period from early Buddhism, proper? And I’m not tremendous within the technical particulars of that, the way it’s, like, actually particularly outlined.
However, as utilizing even a time period like that in a way more common manner, the principle factor is simply noticing straight that you’re not the factor inside you known as the self—it’s that straightforward. And, or that there’s no such factor in, you recognize, an object in you known as a self. And we will discover that shallowly and perhaps, you recognize, like sort of bounce off it or we will discover it slightly extra deeply, slightly extra deeply. However in some unspecified time in the future, you discover that with such an intuitive and visceral, experiential influence—which you could by no means unnotice it. And even if you happen to do, the minute you keep in mind, it’ll simply, you recognize, be completely current.
In order that sort of, “oh I’ve had such a visceral influence of this that it will possibly by no means be forgotten,” I might say that’s principally stream entry. And once more, that’s sort of completely different than how it might be historically described, okay? It does, I imply why do you care about that time period, and you recognize?
Q: Nicely if I had myself I might say… I’m simply kidding. I’m simply, I feel that just a few issues, there’s a sure when I attempt to speak about my expertise each meditating and never meditating, within the final 12 months or so I simply seen I hit some place the place I can’t put phrases to it. And I preserve listening to about this time period, stream-entry, and one thing wiggles inside after I hear it. I’m not fairly positive precisely what it meant.
A: So if we go, like, proper into the actual custom, there’s this concept of, like, a lineage transmission from the historic Buddha, like transferring down by time, okay? And it’s a stream of, like, this knowledge power. And a lot of the world is, you recognize, simply going to stay and die and, repeatedly and by no means contact that. However ultimately at a sure level with sufficient, you recognize, readability and realization you get into that stream.
Q: That’s attractive.
A: It’s , it’s a pleasant picture. After which when you’re in, you’re in eternally, you recognize? You’ll, you’ll by no means depart the stream. And it simply deepens and deepens and deepens till, you recognize, you’re—I’ll say it in a ‘later’ Buddhist manner—however your innate Buddhahood is realized. In order that’s why they name, that’s the stream you’re getting into, you recognize? The stream of this enlightened knowledge. However, you recognize, it has a complete bunch of different properties which can be imagined to occur with it, and so forth. However generally, that factor, that quivering or, you recognize, the truth that it’s indescribable, or no matter. That’s good, go into the indescribable of that place, proper? Like that spot the place there’s simply nothing to say about it and but it’s, it’s not nothing or flat or boring, or no matter. It’s actually highly effective and but there’s nothing to say. And simply relaxation there. There’s nothing to do there both. You don’t must be anyone there otherwise you don’t must think about something, proper?
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