Welcome all people to tonight’s dwell guided meditation. We’ll do a guided meditation for an hour, and as ordinary, the foundations are simply to be nonetheless and quiet. You possibly can comply with the information of meditation or not, and also you get to do no matter meditation you need contained in the privateness of your individual skull—although actually your consciousness just isn’t caught inside your skull, but it surely’s only a determine of speech. Past that, once we’re achieved with the steerage, I’ll in all probability rave for some time, after which after that we’ll open it up for you all.
Let’s start. I would like you to maneuver your backbone in circles—like this—or you’ll be able to return this fashion—it doesn’t should be excellent circles. It doesn’t should be in any form of rhythm, but it surely may very well be if you happen to needed it to be. Simply make it really feel good to maneuver your backbone in circles and actually really feel it. Really feel your backbone making circles. If you need, you are able to do some huge ones, however then you will get a lot gentler. Simply preserve feeling into it.
Then, what I would like you to do, as you progressively begin making these spinal circles lots smaller, after which smaller, after which smaller—however I don’t need you to ever cease—which means they only get so small you’ll be able to’t truly inform if you happen to’re doing them anymore or not. So that you don’t lock it, you retain it unfastened and open, like that—and perhaps it’s nonetheless form of doing nanometer circles, or one thing.
Okay, so really feel that aliveness in your backbone once you don’t come to an entire inflexible cease—but it surely’s perhaps nonetheless going—it’s actual alive, it’s actual open, it’s actual launched, it’s actual glad. Then you definitely sit up form of straight—doesn’t should be army straight—however simply form of upright. It’s good in case your chin is a bit decrease than horizontal however not a ton, after which simply really feel your physique like this. Some methods of understanding meditation speak about a stability of leisure and a focus, or leisure and vast awakeness. And the best way we learn that, we regularly assume they imply your thoughts—and so they do—however they will additionally imply the physique. So, a stability between the physique being fairly relaxed and fairly upright and alert. So simply really feel that sense of your physique being each actual relaxed and nonetheless, but in addition alert.
Shamatha model meditation we might even outline as simply combining these two issues—as relaxed as being asleep, whereas as awake as you’ll be able to probably be. So we’re already, by permitting our physique to be this fashion, we’re already embodying the meditative precept of relaxed awakeness. If you happen to’ve obtained it in your physique, it’s already beginning to occur within the thoughts, at the very least a bit bit, as a result of the 2 issues are one system. So really feel that relaxed stillness within the conscious, vast openness.
Now we’re going to do some mantra. So from this place of very relaxed stillness, conscious, vast openness, straightforward, peaceable readability, we’re going to only let the sound come by. Usually we do the Om Mani Padme mantra, however as a result of I’m insane tonight, we’re going to do a Hanuman mantra, which incorporates a seed syllable ham. We simply chant that collectively—very nice, actually vast open. Don’t wrestle with it, let the vitality of the mantra simply begin to convey peace and readability and brightness to your being. We’ll do it for a couple of minutes, so simply settle in.
[chanting] Om Ham Hanumate Namaha
Excellent, simply really feel that vitality of affection, and openness, and devotion, and knowledge, and readability that the mantra engenders —utterly exterior the pondering thoughts—simply sitting within the physique, sitting in openness, sitting within the peace of excellent presence. Letting go of the thoughts solely. It may be there, it may possibly discuss, it may possibly do its factor, however we’re simply not paying any consideration to it. If you happen to discover your self taking note of it, simply let go and are available again to easy embodied presence.
Subsequent, we at all times do pranayama. It’s attention-grabbing, as a result of Hanuman, one in every of his properties, is that his father is the wind God, and so once we do pranayama it’s good to invoke Hanuman first, as a result of he helps you do your pranayama. So we simply did that, now let’s do some alternate nostril respiratory. If you understand how to do this, go forward and do it. Use the mantra that can make Hanuman glad, so as a substitute of doing kreem as ordinary, do mantra Ram at your third eye. So whilst you’re doing all of your alternate nostril respiratory, ram, ram, ram at your third eye.
If you happen to don’t know the way to do alternate nostril respiratory, comply with me: make your hand like this, then shut your proper nostril like this, breathe in by the left, then shut the left nostril with these two center fingers and breathe out the precise. Breathe in by the precise, shut the precise, breathe out by the left. So that you simply preserve going forwards and backwards like that—breathe in by the left, out by the precise, in by the precise, out by the left. Good and sluggish. Whilst you’re doing that, keep upright, and repeat the seed syllable ram at your third eye. We’ll do that for about two minutes, so settle in, and simply actually let the vitality do its work. This is excellent for clearing the thoughts and balancing the thoughts, so all of the disharmonious loopy stuff bouncing round in there begins to calm down fairly a bit. Most likely good to have your eyes closed whilst you do that one so your thoughts just isn’t racing round. You’re simply going ram, ram, ram, on the third eye.
Now we began on a left nostril in-breath, so once you end, you’re going to be doing a left nostril out-breath, and then you definately’re achieved. Then simply sit and really feel that straightforward presence, simply numerous openness, ease, and really feel that pure embodied presence. If you happen to begin getting sucked up into pondering, simply let go of that and are available again into simply feeling your physique inside the huge area of open presence.
Your ears are listening to throughout you. Your physique feels sensation, and even air in all instructions. You’re vast open, we’re not narrowing down on a single spot, we’re being naturally open and relaxed. The thoughts, clear just like the sky, and since we’ve been doing a bit little bit of pranayama, if you wish to, you’ll be able to proceed to only discover the breath wave rising and falling inside the area, the limpid, clear, lucid, huge, open, area of awakeness. Simply discover that breath wave rising and falling with out concentrating on it in any respect. You’re simply noticing it, staying vast open, staying unfastened, unfastened and simple, relaxed. No rigidity anyplace. If there’s rigidity, don’t struggle with it, simply calm down in the direction of the stress, and simply let that breath wave rise and fall, and rise and fall.
We’ve simply set our pondering thoughts apart. It may be there pondering as a lot because it desires, however we’re probably not paying any consideration to it. As an alternative, all awakeness is a sense—the physique is conscious of the room, conscious of the breath wave rising and falling, and simply resting as skylike readability, with great awakeness. Discover how, exterior the pondering thoughts, every thing is fairly easy. You’re simply sitting and respiratory. Awakeness is vast open. You possibly can simply be relaxed and be awake.
Most of us imagine—are inclined to imagine—that we’re our pondering minds. And so right here we’re, resting exterior of that, noticing that’s not who you’re in any respect. It simply sits there, and thinks. You might be sitting right here having this full expertise of inhabiting pure presence exterior of that. That’s lots nearer to your pure thoughts. Discover this pure presence has numerous stillness in it, numerous silence in it. It’s very very mild. It’s not one thing you’re producing. The thoughts can’t generate it. Whenever you’re exterior the pondering thoughts, it’s simply there—you don’t have to seek out it, you don’t should seek for it, you don’t should construct it up, or whip one thing up, or generate it. It’s simply there. It’s at all times been there.
Like we did final week, we are able to say, simply relaxation as what’s at all times been there. Clearly, if it’s at all times been there, you don’t should generate it, nor do you even should seek for it. That’s simply what’s there.
Now, see if you happen to can let go of any resistance it’s important to what’s taking place—like, oh, I’m actual uncomfortable. Okay, simply settle for that you simply’re actual uncomfortable, or no matter you’re resisting proper now. See if you happen to can simply let it’s there. As a result of, guess what, it’s going to be there anyway. Don’t get too psychological, we’re not making an attempt to assume right here, simply discover resistance the place you’re feeling it, and to one of the best of your capability, don’t gasoline that resistance. Staying exterior the pondering thoughts.
It’s onerous to withstand very a lot, truly, however, if you happen to discover you retain coming again to ideas of resistance, simply let go of the resistance. And it doesn’t should be to one thing that’s taking place proper now. You is perhaps resisting what’s taking place at work, or resisting one thing in your relationship, or resisting one thing in politics, resisting one thing concerning the world. And we’re simply sitting right here proper now, so all these ideas of resistance are simply higher for another time. So simply drop all that—no matter you’re resisting—simply cease resisting it. Give your self the liberty to not resist, staying exterior the thoughts, resting in easy, open, presence, vast open, conscious, very clear, very brilliant, quite simple. Let go of resistance, and also you’ll discover you compromise much more deeply into this factor that’s at all times been there, this pure presence.
Now take a look at what you’re making an attempt to make occur. Once more, not partaking the thoughts, however if you happen to’re making an attempt to make something occur—a particular state, being tremendous concentrated, hitting that spot you like, and so forth., simply drop all that. We’re not truly making an attempt to make something occur in any respect, we’re resting in what’s at all times been there. So we don’t must make that occur, it’s at all times been there. All of the striving and desirous about making an attempt to make one thing occur is simply taking you over, away from that. Pure presence is of course current—it’s at all times already been there. Simply let go of making an attempt to make one thing occur
It doesn’t take any effort, so we might be tremendously relaxed with out resistance. Not making an attempt to make something occur, simply sitting in our primordial being, not a particular state.
Excellent. Now, the toughest one—if you happen to discover your self judging and evaluating and controlling your expertise, that’s coming utterly from the thoughts, from pondering. Simply let go of judging, controlling, evaluating something concerning the expertise—am I doing it proper? Is that this what it’s presupposed to be like? Can I do it higher? Can I do it otherwise? Oh, I’m doing it fallacious! Oh, I’m dangerous at this, I’m good at this, I’m bored, I’m not bored. That is turning into some form of good thing, we’ve obtained to pump it up. That is the worst factor that’s ever occurred. I’m so anxious—no matter—all that stuff, all these methods we consider and attempt to make one thing occur, simply let go of all that. It simply is what it’s.
Returning to easy, pure, presence each time we depart. Not resisting something, not making an attempt to make something occur, not controlling, simply resting as open, pure, presence. Wakeful, uninvolved in any pondering.
Excellent. Now, you’ll be able to proceed doing that, or we are able to change gears just a bit bit right here, and from this place of great openness and ease, simply consider somebody you like. Once more, in a easy method, you may need to make use of your thoughts a bit bit to do that, however very minimal engagement. Consider somebody you like, after which simply really feel that pure presence, the form of shine of affection that begins to radiate from this open presence. So that you’re not making an attempt to make it huge, or making an attempt to make it sturdy, you’re simply, within the easiest way, mentioning love, kindness, caring, friendliness, in the direction of a being. It may be an individual. It may be an animal. It may be a toddler—no matter—however simply convey up that quite simple, very mild, very delicate, sense of affection. Actually easy love, and simply let it’s current. And see how the entire sense of presence takes on an exquisite shine to it—not like an imaginary shine. I’m not asking you to think about a shine, it’s only a method of speaking—like your vitality begins to shine with love.
Simply really feel that good and clear. Actual easy, pure, presence feels love very, very simply, very gently. It’s not like—BOOM— my love, it’s simply actual delicate, actual mild, actual delicate. It’s primarily within the physique, it’s primarily within the vitality, it’s probably not a lot of a thought. You could have to assume a bit bit to convey it up, however then it simply shines, and the physique shines within the open area, within the open presence.
If it begins to go away, simply once more consider the individual, or whoever that brings up the sense of affection—or perhaps a unique being that brings up a way of affection, and simply let it shine once more, very gently. Discover that this will make us really feel tremendously weak, and that’s why we don’t typically let ourselves really feel this, as a result of it’s actual weak, it’s actual delicate. On the deepest stage, it’s truly indestructible, it may possibly by no means be harmed in any method. However it may possibly really feel actual further open. Strive to not become involved in pondering. That takes you off in some form of unhappy or tough path. Stick with the simplicity of simply the love, simply the caring, simply the kindness, simply the fantastic thing about that actual easy love.
Once we’re exterior the pondering thoughts, it’s straightforward to only sit with it. It simply stays there, shining in our vitality discipline, shining in our presence, shining within the physique. It’s very steady, lovely. Once more, in a quite simple method, with out getting too complicated within the thoughts, simply think about doing one thing candy or sort for this being that you simply love. One thing very, quite simple, nothing elaborate. Not out of desirous to get something from them, however merely to only specific this kindness, this caring, in the direction of them. And really feel what that seems like, the way it not solely brings up much more gentleness, much more sensitivity, vulnerabilities, however even a form of sweetness. It’s simply candy.
Simply come again to the simplicity of open presence, with none manipulation, with none management, with none sense of resistance, with out making an attempt to do something, simply come again to only being what has at all times been there.
Excellent. Now, once more, from this place of vast openness, vast awakeness, easy presence, effortlessly inhabiting what we’ve at all times been, enable this from the mantra we have been doing earlier, simply that one seed syllable hum hum to come up. We’ll chant that collectively for a couple of minutes in the best way that we do seed syllables right here. So keep in mind I’ll chant at a sure pitch, however you’ll be able to chant at any pitch you need, and all of us take breaths at completely different instances, so it’s simply steady chanting.
[chanting]
Once more, merely persevering with to relaxation as what’s at all times been there. Driving, in a method on the vitality of the hum. Simply feeling the brightness, the readability, the openness, the love, the fantastic thing about that.
Okay, excellent. Let’s finish the meditation there. The hive of bees is coming to a touchdown.
The toughest factor about that is to acknowledge that you simply don’t should do something, and this tends to drive individuals loopy. I noticed a few of you have been in your pondering thoughts the complete time, resisting, resisting, resisting, the complete expertise. The remainder of us have been one thing like that, however simply much less. It’s the toughest half. We’re skilled from start to do–do–do, and make stuff occur, and see what’s fallacious, and repair it, and see what’s proper, and attempt to do extra of it, and to guage, and decide, and management, management, management, management, management. And there’s truly nothing fallacious with that in any respect. That’s what thoughts’s do, and so they’re good at it. And we are able to make some attention-grabbing stuff occur that method.
However it has its downsides if it will get uncontrolled, and if we begin to think about that truly what we’re is an evaluating, controlling, doing, pondering, judging, factor. Actually, that’s simply one thing the mind does, and it does that without having to be inhabited. It simply does that, identical to the lungs breathe, the liver filters, your guts digest, and your thoughts will do this stuff. And that’s utterly high quality. The truth is, great, proper? That’s what it’s supposed, so to talk, that’s what it’s there for, that’s what it’s supposed to do.
So we’re not combating that, or pondering that’s dangerous or fallacious or in some way, now we’ve obtained to regulate the controlling, or decide the judging, or in some way kill our ego or one thing like that. If you happen to’re concerned in such a challenge, like I have to cease that—and I definitely was for an extended lengthy very long time. I can inform you, it doesn’t work, and it’s a waste of time to attempt to do this. Alternatively, what’s an issue, as I used to be saying, is if you happen to think about you’re that factor. I’m the judger. I’m the controller. I’m the ideas. I’m the thinker of the ideas. I’m doing the ideas. Now I’m doing a thought with out doing a thought.
After all, what we be taught from meditation in a short time—actually rapidly, like day one—is that if you happen to have been truly answerable for your ideas you can simply cease them. However attempt. It doesn’t work that method. You’re not the thinker, it’s simply pondering, identical to your lungs are simply respiratory. Give it a shot, in order for you, the subsequent time you sit down, simply go, okay, okay, I’m the thinker of the ideas, due to this fact they cease. And you aren’t the thinker. It does no matter it desires.
In order that id that I’m the thinker of the ideas, and I’ve to be inside that controller, and contained in the judger, and contained in the storyteller as an id is simply false. And, moreover, that’s just about the reason for all of the distress—perhaps not 100%, however definitely 95%—is simply the truth that you’re caught up in that as an id. And it’s not an id, it’s a factor that simply does what it does. It’s like being caught up within the id of being your liver or one thing. I have to get in there and filter the blood on this particular method, and I’ve obtained to get all up in it, or I’m going to be my intestines—it’s ridiculous, proper? However that’s precisely what we’re doing with our pondering. We’re being the pondering—and that’s simply imaginary. And that causes huge issues.
So what we did right here tonight primarily was simply—don’t be the pondering. Be what you actually are: simply be current awakeness, unboundedness, unconditioned-ness, that which was by no means born. That’s probably not an id, so to talk, but it surely’s what we naturally are. What was by no means born, that factor that’s at all times there. Simply relaxation as that. It’s simply resting—you simply let go of judging and controlling and pondering and making an attempt—you’ll be proper there. It’s simply sitting there, being you.
Keep in mind, I’m not saying it’s important to cease judging or controlling or pondering—simply don’t be it. So how do you not be it? Simply what we did—each time you discover you’re being it, simply come again to really resting as presence. And ultimately, over time, you discover, oh, that factor simply sits there pondering as a lot because it desires, and I might be over right here being. And, after all, the 2 issues aren’t truly separate—the pondering is popping out of the being within the deepest sense, but it surely doesn’t require you to information it or management it, and it particularly doesn’t require you to fake to be it. However it’s a form of habit, and particularly in our society, you get numerous rewards for being actually good at it. Good at pondering, good at speaking, good at these mind expertise. You get numerous reward for that, and so we are able to begin to actually imagine that’s who we’re.
However then, simply watch somebody with dementia—they will’t be that anymore. In the event that they haven’t spent any a part of their life engaged on simply recognizing being presence, however are really recognized with that, that may be actually, actually, actually onerous when that begins to crumble. As a result of it should crumble, identical to each different a part of the physique. However the presence was by no means born and it by no means dies, so to talk. I imply, it’s not concerned with every thing of this world. The physique, the thoughts, all that comes out of that, is born out of the presence.
Presence is there first. It’s conscious, it’s vast open, playful, spontaneous, loving, straightforward. It’s simply excellent potential, radiating, gushing forth—that’s what you’re on a regular basis. And also you don’t should imagine me, simply sit exterior of pondering for some time, and also you’ll find yourself there, you’ll be able to’t assist it. You won’t find yourself there for very lengthy, as a result of the behavior of pondering and getting concerned in pondering and being an id and worrying about this and worrying about that, is robust. However even if you happen to form of let go of it for just a few seconds, and simply relaxation as openness, you’ll see. And then you definately begin unbuilding that behavior, extinguishing the behavior of being The Thinker.
It’s extremely easy. It’s obtained a bit little bit of a brute drive facet, the place you simply preserve coming again, letting go of the ideas, and preserve going again to being. However there’s some issues, like connection, like love, like play, singing, make it lots simpler, make it lots simpler to let go of that behavior. And we should always in all probability set all of the cell telephones on hearth, and sink them to the underside of the deepest pit. However so long as that’s there, attempt to not get too concerned within the doom scrolling, twitchy a part of it—as a result of that’s simply thoughts thoughts thoughts thoughts thoughts. It’s permitting no presence, ever. The algorithms aren’t about—they may very well be about—however they’re not about bringing forth presence, they’re all geared in the direction of twitch twitch twitch twitch. That’s all it’s, so it’s simply fucking you up on objective for cash. So fuck them—fantastically and candy, okay? On that word of pleasure, let’s change to the Q&A, experiences, and what’s in your minds portion of the night.
Questioner 1: I’ve a private connection to that, and I’m very curious if you happen to can advocate extra studying or analysis whether or not Dharma or Neuroscience, or one thing about mindfulness, both within the presence of these with dementia, or as a help for these with dementia?
Michael: The factor that somebody with dementia might be, is current, often—not at all times—but it surely’s the reminiscence and the processing half that’s having a tough time. However the “right here we’re” that’s—not at all times—however typically, particularly if there’s not numerous medicine concerned, it’s accessible. So we are able to serve them by coming into presence with them, proper the place they’re at. Not like, hey what occurred final week, grandma? As a result of that’s simply not going to assist, however proper right here, proper now. And, apparently, clearly unintentionally, they’re serving to us be current, and are available into the second as effectively. And the tough factor—there are a lot of many many tough issues—however let’s say one of many tough issues is that, as I stated, that in the event that they’re not used to being current exterior the thoughts, and the thoughts is de facto actually damaged, or not working effectively, that’s actual distressing, proper? So generally you’re coping with numerous misery, and we work with that within the methods we often do, however bringing, once more by our personal capability to be current, to be loving, to be sort, to be proper there with it, that’s one of the best we’ve obtained.
Off the highest of my head. I don’t know any research or something. I really feel like that is fairly apparent recommendation I’m saying, however, it’s very very like being with somebody who’s inadvertently not capable of be of their thoughts, and in order that when it occurs, and also you’re not doing it like this, but it surely’s type of achieved to you, it’s actual tough. And so, continually bringing again the kindness, and bringing again the reminder, hey, I’m proper right here, is one of the best. And see you will get actual impatient—you simply stated that 20 instances, I’ve heard that story about what occurred in 1956 like 10 instances right now. There’s a chance of getting very impatient, however that’s coming from our thoughts that desires to maneuver the sport alongside, and transfer the story alongside, and transfer issues alongside, and are available on. Presence doesn’t care about any of that. Yeah, inform me about what occurred in ‘56 once more, and simply be there with it. We are inclined to make different individuals’s issues all about us, and it’s simply not about us. In order that’s what I’ve to say about that. I don’t know if that’s useful in any respect, however thanks for asking. I’m not a dementia skilled.
Questioner 2: One factor I seen right now within the meditation is that after I would attempt to let go of making an attempt to do one thing, I seen that I’d go right into a little bit of a state of a daydream, one would possibly say. And I wasn’t fairly certain whether or not that is what we’re aiming at?
Michael: Yeah, am I doing it proper? Am I doing it proper?
Questioner 2: Yeah, and after I wouldn’t ask that query, it might simply go on, however yeah, generally I’d ask the query, and I’m undecided….
Michael: Properly, in a method, it will get to be no matter it’s. So if it’s daydreamy, it’s daydreamy, that’s what’s taking place proper then. Alternatively, and what you’ll discover as you sit with that extra, it’s very awake. And it would even be awake to the daydream, or awake even to a dream, or awake even if you happen to’re tremendous sleepy. It’s nonetheless conscious, in order that’s attention-grabbing. As a result of we’re not making an attempt to regulate it or change it or something, it’s not like oh, it’s important to sit up, and get up, and be awake. It’s like this factor that we’re speaking about is awake—it doesn’t matter what. So, if some hypnagogia, daydreaming, stuff is occurring, simply be actual clear and awake to that, and if it comes and goes, that’s high quality. The largest factor there’s we are able to begin getting concerned with it as thoughts content material, and then you definately’re again pondering, so we simply let it occur.
Questioner 2: Yeah, yeah. It truly felt excellent when was taking place
Michael: Simply taking place—it may possibly really feel good. However, once more, we are able to begin to get caught in feeling good, so simply let it unspool.
Questioner 2: Yeah, yeah, thanks.
Michael: Excellent. Different stuff that’s arising for anyone? Feedback, questions, experiences?
Questioner 3: Hello. There was part of the meditation the place you invited us to consider an individual that you simply love very a lot, and so I introduced that individual to thoughts, and I used to be feeling numerous love.
Michael: And then you definately began crying like loopy.
Questioner 3: I began crying, and then you definately stated, oh, simply simply be within the feeling, and don’t veer off into ideas that make it unhappy. However, for me, it didn’t really feel like a pondering course of. It was extra like feeling the love after which feeling the heartbreak of the instances after I didn’t have that love.
Michael: That’s the pondering half.
Questioner 3: Are you able to say extra about that?
Michael: It’s a must to keep in mind the instances you didn’t have the love, and then you definately’re feeding the story of your ache and struggling. That’s a complete psychological development—all people does it—it’s completely regular, however that’s why I used to be saying, yeah, simply don’t do this. That’s moving into the story, after which squeezing the juice out of the story, and that’s not what we’re as much as right here. Simply come again to the simplicity of affection. And a part of the factor is that this factor has at all times been right here, and this factor is loving. So it’s the ego story that it didn’t have love, or no matter, it’s a part of how we make ourselves sad. It’s at all times there, it’s at all times loving, it’s at all times lovely. So once we relaxation again in that, that turns into apparent. And it’s exterior the ego story. Have you learnt what I imply?
Questioner 3: Form of.
Michael: Form of, yeah. You simply come again to the simplicity. It doesn’t do this, “this time when it was this,” or “that point when it was that,” it simply stays in its current, loving, state.
Questioner 3: Okay, thanks.
Yeah, okay. Excellent. Thanks. Thanks a lot, everybody. Goodnight.
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