Resting Naturally in What You At all times Already Are

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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, holding your knees fairly straight, come down and contact the ground. Get a extremely, actually nice stretch within the again. In the event you’ve obtained 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 at the back of the opposite leg after which bend the opposite knee and get the stretch at the back of the opposite leg—feels nice.

Come again up once more, stretching in the direction of the ceiling. Then get your legs a little bit additional aside and we’ll do a few of these actual quick, nevertheless, you wish to do them, no matter feels good. Make sure that it feels good, good, and sluggish. We’re not making an attempt to impress anybody or break any data, we simply wish to form of get our physique taking place right here a little bit bit. 

All proper, there we go, that’s it, that’s the massive motion program for tonight; simply to get everybody stretched. And now we’ll start meditating. We’ve obtained 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 concept is don’t transfer and after I say don’t transfer, I imply don’t transfer—if you need to, don’t transfer. However aside from that we’ll simply sit and do no matter meditation you’ll want to do for an hour. But in addition I’ll information one which you can observe if you wish to, or you possibly can ignore fully. In the event you’d moderately simply sit in a room and meditate with some of us and do your personal steerage, both means, is ok. 

In order traditional let’s speak about our posture and it’s straightforward on our cushions, proper? So on the cushions, you wish 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 form of naturally, virtually like, carry 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 means it’s virtually 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 every part. Simply drop every part you’re anxious about, cease serious about shit if you happen to can, if you happen to can’t, that’s okay. However I invite you—you have got complete permission to only drop it for the following hour. 

After which enable your shoulders to loosen up and form of open, proper? And your arms could be simply unfastened both—you recognize most individuals obtained the concept—both in your knees or in your lap like that, okay? So that you’ve obtained this posture that simply feels each very alert, very upright, and but could be very, very steady and really relaxed, okay? 

Now let’s simply breathe for a second, simply verify your self respiration, easy respiration. And the query I need you to ask your self proper now’s: what’s it prefer to be me proper now? What’s it prefer to be me proper now? That is only a very basic, open query. The reply may be, “it actually sucks” or, “I’m, you recognize, I’m feeling a lot pleasure” or perhaps, “I’m simply form 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 verify in with what it’s prefer to be you proper now and regardless of the reply is, for the size of this meditation, let that be fully wonderful. At the least for the size of the meditation, no matter it’s prefer to be proper now’s okay, you’re allowed to be that. And simply really feel like your self letting go of making an attempt to alter your self, making an attempt to manage your self, making an attempt to dominate and boss your self round, making an attempt to be someone else, making an attempt to be one thing totally different, making an attempt to look totally different, making an attempt to behave totally different, making an attempt 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 best way you’re proper now. And see if you happen to can settle into that a little bit bit. Simply let that be a spot you get form of ‘homey’ with. And also you may really feel the urge coming again, “oh no, I don’t need it, not that.” Let all of it simply be simply the best way it’s.

Okay, good, now for our opening metaphor. We’re going to have a metaphor for our meditation which we may, 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 need 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. Every thing occurs within the sky however the sky doesn’t do any of it; it’s simply resting because the sky. It accepts every part, rejects nothing and it’s lovely. The sky is so lovely with none effort. So simply both image that sky proper now or be the sky, however both means simply discover any of these properties in your expertise proper now, regardless of how small, regardless of how partial or very, very quiet they may be. Discover vastness and openness. Discover this complete receptivity, every part is welcome. Sky is uncomplicated, every part 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 are current in expertise proper now. And see if you happen to can soak up that sky or enable your self to be a little bit skylike. You possibly can’t do it incorrect 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, further lengthy out-breaths, if that’s comfy. 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 concentrate on that respiration. We’re not, you recognize, drilling down into our respiration and we’re not making an attempt to observe it proper on the level of your nostril or something like that. We’re simply permitting the motion of the breath to be observed in consciousness. Completely effortlessly, the wave of the inhaling is observed in consciousness, the wave of respiration out is observed in consciousness. And see how apparent that’s. It doesn’t take numerous 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 every part. So perhaps numerous considering is occurring, that’s wonderful. We don’t want to alter that, simply let the sky of consciousness discover the approaching and going of the breath, within the easiest method doable. If you would like a little bit 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 provide you with a little bit bit extra to hold on to if you need 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 need you to see if there’s something that simply desires to sloth off, simply fall off. You may discover you’re holding your self actually tense, and that’s okay. But when it desires to, it might simply fall away, no pressure required. 

Or perhaps there’s numerous actual planning happening proper now however perhaps, only for the time of meditation, that simply appears like it might simply drop off. If not, that’s completely wonderful. 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 need to 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 exquisite. So simply discover that nature of your personal thoughts and simply relaxation as that. It’s not one thing you’re producing, it’s at all times been there. It’s not one thing you need to discover, it’s the factor that’s trying. Relaxation as what you naturally at all times already are, at the start.

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 considering taking place, that’s okay. Simply discover what is aware of the considering and relaxation as that. Don’t spend any time making an attempt 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 lovely ideas or ideas you’re alleged to have or ideas you’re not alleged 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 making an attempt to alter what you’re feeling? Whether or not it’s actually tough or feels too massive or feels just like the incorrect emotion or, for no matter purpose, you need a totally different one. What if as an alternative you simply let all of them be simply the best way they’re, precisely the best way they’re? Not controlling them, not suppressing them or denying them, had been fighting them, or making an attempt to alter them. However the huge, open sky simply welcomed any emotion that got here into it. It’s completely wonderful, the sky will not be bothered by any specific winds that transfer by way of it. Every thing is totally wonderful simply the best way 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 an exquisite body for the sky and that stone has been holding itself up for 100 million years. Finally, one thing very slight, perhaps simply the comb of a bat wing within the night time, touches that rock and it simply all lets go, fully drops and leaving solely open sky, simply as lovely. 

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 at liberty to maneuver and stretch, enable your physique to really feel good. In actual fact, let’s do our stretching collectively once more. Get your legs again in motion a little bit bit however make this give you the results you want. As traditional, 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 consider that feels good. Then carry it again down. Then carry it again up, stretching up excessive once more after which leaning a technique, nevertheless that feels good. The opposite means, nevertheless 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 may 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 reviews. So if you wish to say how that was for you or ask a query, then contemplate it to be a meditation AMA. AMA about meditation, probably not something, this specific form of something. Simply increase your hand—sure?

Q: Of all of the meditations you keep in mind, do you have got a favourite? 

A: All of them actually. I imply, I’m simply glad I did them. I don’t consider it as, like, specific this one or that one. However extra just like the—it’s virtually like, you recognize, what’s your favourite tune you ever performed? Or, you recognize, essentially the most lovely stroll you ever had, or one thing. They’re all form of nice, proper? So it’s extra just like the apply in that actual sense of apply, proper? The place it’s the doing of it daily over an entire lifetime, proper? A long time and stuff, that it simply, that’s my favourite half. However, you recognize, I’ve this relationship with the apply. How about you?  

Good. Different questions arising for anybody?

Q: Final week the sequence was to interact after which let go of ideas, emotion, sense of self and sensations and I ponder 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 except it does, proper? If it really works for you in a selected means, 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 may go on, we may 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. Regardless that it looks like, 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 loosen up. If it goes away, wonderful. If it stays, wonderful. 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 appears like, supposedly feels good. Though the extra you discover it the extra, you recognize, making an attempt to hold on to the wind is de facto truly form of anxiety-producing, proper? So once we let go it’s an enormous aid. So yeah, for every particular person the thoughts is a little bit totally different so there’s stuff that’s simpler to let go of or simpler to see the vacancy of and different issues which are perhaps a little bit stickier. So the sequence is: attempt the simple ones first and it type of snowballs after which the issues which are tougher to launch or loosen up or simply let be, however not interact with, are gonna get a little bit 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’re 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 suppose it’s that our most painful ideas are essentially the most tough ones? Like those that carry on desirous to resurface?

A: Why do you suppose that’s? I’m curious, I’m not asking that, like, as to place it again, I’m simply truly curious. 

Q: Properly my instinct tells me that it’s as a result of it’s the elements the place there’s essentially the most work to do. In order that’s what my instinct says. However, there’s numerous, essentially 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 need to reply if you happen to don’t wish to. Are these painful ideas of, like, one thing unhealthy that occurred or painful ideas like nostalgia the place it’s truly one thing good that you simply miss now? 

Q: I feel for me it’s extra present, extra current. What’s taking place in the present day.

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 folks and never simply as primates however, like, any animal that advanced has negativity bias, proper? So for classy causes, tough stuff is extra attention-grabbing. Our mind sticks to it as a result of, you recognize, it’s the factor to unravel, it’s the issue. So there’s a form 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 protection and safety even of a painful cage is healthier than the, like, the momentary scariness of freedom, proper? And so there’s a form of a sport you possibly can play of simply seeing what it could be prefer to loosen up, having to hold on to that only for, like, a half a second.

And so on this means of working right here, you’re not making an attempt to cease them and it doesn’t matter in the event that they maintain going, however discover the factor that is aware of the ideas. As an alternative of aiming consciousness on the ideas, intention 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 a little bit 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 lovely 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 making an attempt to do something in any respect to, or with the ideas, or to get them to go away or maintain 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 wonderful with any form 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 at all times 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 virtually, like, enable it to replicate. Okay—problem-solving is occurring, so what? Resolve away. However I’m not giving it any vitality proper now, simply realizing it, okay? It’s a little bit little bit of a special transfer there. It’s a way more of a ‘simply letting be’. I wish to say letting go however generally folks hear that as, like, pushing away. However I don’t imply pushing away, I imply, like, simply let it’s simply what it’s, okay? 

Q: Alongside these strains, your expertise with negativity bias, you recognize, it is a deeply ingrained factor that occurs throughout all creatures to maintain us secure. With apply over time do you’re feeling that that fades, that bias? Or the capability to be okay? That’s taking place. 

A: It’s concerning 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 at all times an enormous, crimson flag. So I might say not less than 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 maintain pointing again at that, level again at that, okay?

I do suppose over time once we don’t actually feed that form of materials it does diminish, however making an attempt to decrease it’s feeding it. So that you simply, it’s form of a hands-off coverage, by way of meditation. Different stuff, sure. 

Q: Generally after I lean into spaciousness or equanimity it’ll include this sort of disagreeable flattening of have an effect on for me. It’ll really feel type of boring and detrimental. I’m simply curious if in case you have any options for strategy 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 making an attempt to be open, or no matter. And that’s just like the creativeness of what openness could be like, is flattening stuff out, or no matter. So don’t attempt so laborious. 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 laborious. However openness has at all times been there, it can at all times be there. You don’t need to do something in any respect, simply relaxation because it. And if it’s flat for some time, okay, let it’s flat. It’ll—folks pay good cash to have, you recognize, some flatness occur of their have an effect on, you recognize. It’s like, form of, it’s a great, 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 a lot 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 possibly can enhance them if you wish to, all that. As a result of they don’t appear as very like your identification. So numerous instances what’s blocking our psychological development is, “no, however I’m my despair.” , “who would I be with out my despair?” Proper? And in order that form of identification is locking it in place and so the meditation releases the identification. Then that may change, “oh I could be a totally different one that’s not depressed.” And that turns into a lot simpler. So all of the psychological processes are form of like, lubricated by meditation.

But in addition it really works the opposite means round. The psychological development 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’ll solely, like, take into consideration, you recognize, how terrible you’re as an individual, or no matter, it’s laborious to meditate. I may sit right here and say, “be this man” as a lot as I need and if you happen to’re simply actually caught up, it’s psychologically, it’s going to be very, very tough. Or let’s say trauma from the previous simply retains bursting up and it’s laborious, proper? So we wish to do this form of work and that type of clears the decks a little bit bit and makes it simpler to search out some stability in consciousness. In any other case, the psychological knots and holdings and traumas and misery is so massive that somebody telling you to, like, loosen up is like, you recognize, “don’t inform me to loosen up, shut up!” , 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 quicker. However they’re totally different, proper? They’re totally different. In as, you see, once we’re simply sitting we’re not making an attempt to repair any of that stuff. Though truly, 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 making an attempt to control it, in order that they’re totally different processes. But when, like, after meditation or earlier than meditation you’re doing remedy, you’re doing another form of work in your psychological stuff, these two issues begin actually serving to one another. The massive, massive one is if you happen to’ve obtained numerous trauma to do, it’s laborious to meditate. In actual fact, whenever you’ve trauma work to do it’s laborious to meditate in order that whenever you, you recognize, like, loosen up 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 on it’s tremendous necessary 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 wish to do this. So there, however the two actually, actually interact one another very powerfully, okay? 

Q: Are you able to discuss a bit about stream entry and, like, what could be a few of what, are among 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 basic means, the primary factor is simply noticing instantly 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 form of bounce off it or we will discover it a little bit extra deeply, a little bit extra deeply. However sooner or later, you discover that with such an intuitive and visceral, experiential affect—which you can by no means unnotice it. And even if you happen to do, the minute you keep in mind, it can simply, you recognize, be completely current. 

In order that form of, “oh I’ve had such a visceral affect of this that it might by no means be forgotten,” I might say that’s principally stream entry. And once more, that’s form of totally different than how it could be historically described, okay? It does, I imply why do you care about that time period, and you recognize?

Q: Properly 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 yr or so I simply observed I hit some place the place I can’t put phrases to it. And I maintain 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 way of time, okay? And it’s a stream of, like, this knowledge vitality. And many of the world is, you recognize, simply going to stay and die and, repeatedly and by no means contact that. However finally at a sure level with sufficient, you recognize, readability and realization you get into that stream. 

Q: That’s beautiful.

A: It’s a great, it’s a pleasant picture. After which when you’re in, you’re in perpetually, 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 means—however your innate Buddhahood is realized. In order that’s why they name, that’s the stream you’re coming into, you recognize? The stream of this enlightened knowledge. However, you recognize, it has an entire bunch of different properties which are alleged to occur with it, and so forth. However typically, 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 need to be anyone there otherwise you don’t need to think about something, proper?

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