Nondual Guided Meditation with Michael Taft
Okay, so let’s start. I would like you to easily test in with your self, ask your self the query; what’s it prefer to be me proper now? And by me, I imply you. And simply tune in to your thoughts, your physique, your feelings, all that and simply see what it’s like. Sort of a unadorned noticing, not an analysis however simply extra of, oh yeah, that’s what’s occurring. And no matter it’s like, whether or not it’s nice or disagreeable, chaotic or clean, painful, pleasurable, impartial, no matter, merely settle for that state of affairs, that state, that climate report precisely the way in which it’s and let it’s precisely that. Nevertheless it’s, is excellent.
Good, now in a really reductive, simplified method of speaking about it, the meditation we’re doing is extra about openness and fewer about constrictedness. So openness within the thoughts is vital, simply feeling that sense of spaciousness, openness, leisure within the thoughts and the analog for that’s simply openness and leisure within the physique. So let’s do some shamatha right here. Remembering that we’re staying good and nonetheless, not transferring and also you’re merely following your breath in a really open method. We’re gonna loosen up the physique for some time right here simply to get into that embodied spaciousness.
So along with your consciousness, your consideration very broad, very, very broad simply discover the breath rising and falling, not centered on the breath you’re not narrowly attending to the breath, merely noticing that it rises and falls, rises and falls. That takes no additional consideration in any respect. It’s merely as we sit we discover the rising and falling of the breath whereas the thoughts consciousness stays good and huge, good and open, broad expansive prefer it naturally is. So keep in mind it’s not an effort, it’s not some type of pushing effortful exertion to make consciousness broad. Consciousness is broad with out us making an attempt. Forcing consciousness to be slim consideration takes effort however permitting it to only be naturally broad, naturally spacious, that’s simply enjoyable. So simply let it’s broad and spacious.
And it notices the rising and falling of the breath, the rising and falling of the breath.
So let’s try this for a couple of minutes after which I’ll start doing a guided leisure of the physique together with it in order that our physique turns into increasingly expansive.
Now with the attention very broad, very open, very relaxed, and noticing the rising and falling of the breath very naturally simply start to note the releasing of any rigidity in your head and face. We’re not transferring in any respect, not stretching, not forcing any muscle exercise, we’re simply enjoyable. Fairly often once I recommend that we let go of rigidity folks give attention to the strain and attempt to struggle with it as an alternative what we do is solely discover any half that feels relaxed and open up into that.
Let the comfort simply really feel good and type of develop and that naturally, with out very a lot effort, simply permits the strain within the face, the pinnacle, the eyes, the cheeks, the lips, the mouth space to only drain away. And as an alternative, a sense of, type of, slack, heat launch, and openness enters the pinnacle and face. Any mounted expression releases, any tightness within the mouth simply releases, any rigidity within the jaw simply let’s go in order that your higher and decrease tooth are not touching. and you then simply really feel into how nice that leisure feels. And the rising and falling of the breath simply appears to open that up even additional. And see now that rigidity is draining out of your neck and throat and shoulders.
That muscle, that for those who tighten it makes your voice a little bit increased, relaxes. And it’s as in case your voice goes deeper, that muscle simply releases, your neck turns into tender and supple, and your shoulders let go. It’s an actual feeling of openness and ease and reduction, not solely via the pinnacle and face, however now via the neck, the throat, the shoulders. Don’t struggle with something, simply discover the half that’s already launched, already relaxed. It might really feel very impartial and that neutrality feels good.
Persevering with to breathe on this very open relaxed method, noticing that consciousness stays vibrant, consciousness stays clear and unsleeping. In reality, the extra relaxed we get, the extra awake consciousness turns into. And with this awakeness, we discover that the arms, the arms, and fingers all launch and loosen up and let go. Arms come to an entire relaxation, so limp and a lot like noodles which you can’t transfer them anymore as a result of it could take rigidity to maneuver them. As a substitute, they’re simply completely free, completely relaxed. You might even really feel the heat and tingling in your fingers of the elevated blood circulate as your wrists loosen up and arms loosen up. After which the shoulders, the muscle tissues of your chest and higher again loosen up and launch and open.
Really feel how good that feels, even the areas within the armpit area and even inside your higher chest all launch and loosen up and let go. And as you discover the nice emotions in your face, your head, your throat, your neck, your shoulders, your arms, your arms, your higher chest–all so relaxed, all so launched–you merely and with none effort drop now extra deeply right into a state of wide-open leisure and spaciousness, merely respiration like wind transferring via an enormous empty sky. Wind effortlessly blowing in an enormous, open, empty sky, tremendously free, tremendously contemporary, completely clear and clear.
Now, noticing that rigidity is releasing from the diaphragm area, the diaphragm is enjoyable, softening, opening, making it a lot simpler to breathe freely. Stomach area is enjoyable and the kidney area in again opening, permitting you to breathe way more deeply, way more freely, way more pleasantly, much less impedance. Noticing how the spaciousness and openness of the thoughts is now changing into the spaciousness and openness of the physique, very pure, very simple, no massive deal. And see the pelvic area is enjoyable and opening, letting go. The hips are releasing, discovering freedom, letting go. After which the legs, too start to utterly launch, the massive muscle tissues of the thighs, the knees, the calves, the shins, ankle joints releasing and opening, the toes, particularly the soles of your toes, opening. And the toes enjoyable so you may really really feel this heat and tingling of a lot larger blood circulate within the legs as they change into jello-like, tremendously relaxed, so relaxed that there’s simply no strategy to transfer them anymore. Since you’d need to tighten them as much as transfer them and in the event that they’re nonetheless tight sufficient to maneuver simply see for those who can let go just a bit additional in order that they really can’t transfer.
After which let that sensation of; so relaxed that motion is unimaginable, so relaxed that it could simply be an excessive amount of effort to attempt to transfer. Let that permeate your whole physique in order that it’s simply completely like a giant water balloon, completely settled into the underside of a bowl. Actually, actually, actually partially full water balloon that’s simply flopped with zero rigidity. And see that feeling of zero rigidity permeating each a part of your physique now so deeply that it simply lets you merely and naturally categorical a type of elementary freedom by simply permitting each a part of your being to only drop now into a good deeper sense of complete non-doing.
Consciousness simply noticing the breath transferring like a contemporary wind via pine bushes within the mountains. And see how this deep openness, this profound spacious feeling within the physique now feeds again into the thoughts, permitting the thoughts to only soften. There’s no want to carry the thoughts collectively in any method. The thoughts simply falls aside, falls open, opens like a flower changing into the sky, completely clear sky of consciousness with no effort. Let’s sit as this clear sky of consciousness simply noticing the rising and falling breath for a short time collectively right here.
Now into this huge spacious sky of consciousness comes a seed of fireside and the hearth begins burning away your complete physique. The entire physique burns away, and burns away, and burns away, leaving solely ashes, white-gray ashes. After which, all feelings burn away. Any emotion catches on hearth and burns away utterly, leaving no hint.
After which, any thought within the thoughts bursts into flame and burns away with none hint, after which any sense of any boundary in any route, any constructing, any boundary, something in any route catches on hearth, bursts into flame, roars, after which vanishes with no hint.
After which, any sense of time; the previous, the longer term, even the now, any sense of any time catches on hearth, bursts into flame, after which burns away completely, leaving no hint. After which, any sense of evaluating or measuring or monitoring, judging bursts into flame, roars brightly, lighting the huge sky for a second after which vanishing with no single hint. Any urges of any form, any discomfort, any itches, any ache, something pleasurable all bursts into flame, and burns away utterly leaving no hint of any form.
After which any sense of self, of me, of a location, or a historical past, or a character burst into hearth, burns powerfully, roaringly, ragingly, after which vanishes leaving no hint. After which, any sense of anyone doing something in any respect, any effort, any intention bursts into flame, flares brightly, after which vanishes leaving no hint.
All that’s left is vibrant, clear, shining wakefulness with a way of huge ease, openness, and area. Should you’re feeling sleepy sit up open your eyes and proceed the meditation. Now all this stuff have burned away so we’re simply going to relaxation on this huge open area of consciousness with no objects of any form to seize onto remaining completely nonetheless your complete time. Anytime the thoughts tightens up in any method, grabs onto one thing, engages a thought, that simply immediately burns away and we drop again into simply huge openness, the openness so huge that it may possibly typically, at first, be uncomfortable and even scary till you understand there’s no drawback.
Simply let it’s huge open.
Discover that this huge spacious consciousness is completely nonetheless it by no means strikes, it’s by no means ruffled, completely nonetheless. It doesn’t must give attention to something, it’s already completely clear, completely awake, completely nonetheless with none object in any respect. No matter story you’re telling your self in your head proper now’s meaningless. Come again to only awakeness with out hanging on to a thought object. Every time one thing arises within the sky of consciousness be what notices the arising. It doesn’t matter what it’s, possibly your complete meditation is nearly discomfort. That’s simply an arising. Be what is aware of the discomfort, be what notices it. If there’s a thought, be the attention that notices the thought.
Discover how completely simple this meditation is solely resting because the open consciousness you’ve gotten all the time been, there’s actually nothing to do, it’s unimaginable to fail. Discover that there’s a type of pleasure on this openness, a type of enjoyment of the liberty and area.
It is perhaps delicate at first, however for those who tune into it you’ll discover there’s an incredible sense of pleasure, large sense of openness, and type of freedom in that openness that brings an actual sense of eager to share that, to present that to others. And so permit that to essentially blaze forth proper now, actually open up in your coronary heart a hearth of affection and kindness that burns away all cynicism, all doubt, all worry hearth burns away that sulky, crappy a part of your self, the cynical, complaining, sarcastic half and as an alternative opens as much as that sky of simply kindness and laughter and peace and pleasure that radiates out the heat of this fireplace in all instructions. Really feel that fireside burning away, burning away all crusty tight restrictions leaving no hint, burning away all ideas of our inadequacy or imperfection or lack of ability and leaving no hint. Radiating out the heat of affection and kindness to others regardless of how imperfect and leaving no hint of in poor health will, no hint of judgment.
All that’s left is a radiant hearth within the coronary heart, a burning hearth that’s each sorrow for the world and love and kindness in the direction of all beings
Om, gate gate para gate para sam gate bodhi swaha
Om, gate gate para gate para sam gate bodhi swaha
Om, gate gate para gate para sam gate bodhi swaha
Okay. Good, now let go of the meditation.
Dharma Speak, Q&A
Noticing that nothing has modified after we cease. Our consciousness continues to be huge and spacious, completely relaxed and awake, and fairly than involving ourselves in all of the arisings, simply be what is aware of the arising. That’s it. We already are that however we simply observed that.
In a method of taking a look at it, that is the simplest attainable factor, proper? We’re merely tuning into what we’ve all the time been since beginningless time. In different phrases, tuning into what we are able to’t assist however understand, can’t assist however discover we all the time are. So in a method of taking a look at it, there’s no extra apparent, no simpler attainable factor to do or to note. And in case that’s nonetheless not clear; be what notices. And since expertise is occurring, noticing is occurring already with out you doing something in any respect.
In reality, attempt to flip off expertise proper now, give it your finest shot. Attempt to flip off consciousness for those who’re doing consciousness. If consciousness is a few type of exercise that you just’re making occur then cease doing it. Shut it off proper now. Discover that that may be a little bit onerous to do. You could possibly do it, I imply with a chainsaw or one thing, I imply most likely, or possibly a momentary cessation for those who have been actually up for that however it’d nonetheless come again, nonetheless come again.
So discover, it’s not an exercise, it’s not one thing that you just’re with-effort making occur. Quite, it’s all the time there with none effort of any form. It’s occurring proper now. Oh look, it’s occurring once more, by no means stops occurring. And so what everybody retains specializing in is the stuff that’s occurring in consciousness, and making an attempt to alter one thing about that–like get actual centered on some arising in consciousness and maintain consideration on that constantly or no matter, which is cool. I imply I’ve carried out plenty of that, we’ve all carried out plenty of that however that’s not what we’re doing right here, actually. The arisings in consciousness are fascinating, there’s nothing fallacious with them, they’re cool, they’re lovely, and many others. however that’s not what we’re doing, you already know?
It’s like–there may be no matter arisings you need, that’s not the purpose–be what notices the arising. Concentrate, if you wish to put it that method, to the truth that you’re conscious of it in any respect which, when you concentrate on it, that’s a really completely different sport. It looks like only a variation on the sport however it’s a really completely different sport, it requires no consideration in any respect. And in reality, consideration virtually makes it tougher, it doesn’t actually however it virtually makes it tougher. As a result of the wakefulness, the attention, is there with or with out consideration and if we’re being attentive to one thing that’s rising in consciousness and that’s doubtlessly type of, to place it in a humorous method, distracting us from the actual fact of the attention itself, which isn’t tense, it doesn’t take any tightening, it’s already there. It’s all the time been there. Consider some second in your life when it wasn’t there. You may’t since you may solely keep in mind what was earlier than or after such a factor anyway. So all expertise is, after all, expertise of consciousness. It’s like a tautology.
So we use typically particular states, we use consideration possibly to get in particular states as a result of it tends to normally simplify what’s occurring within the thoughts a little bit bit, so there’s fewer arising, so we’re grabbing on to fewer arisings. That makes it simpler to note the noticing, the attention itself. Or possibly it raises our vitality to the purpose the place we are able to come out of grabbing onto issues and simply discover as a result of there’s such a behavior round grabbing onto all of the arisings that possibly our vitality wants to boost up a little bit bit to note the noticing.
There’s a complete bunch of causes that we’d do particular focus workouts at first, or visualizations at first, and even working psychologically at first, merely to make it simpler to do the simplest factor on this planet. And that is the paradox is that–as somebody who tries, with some measure of success typically, to indicate folks how to do that factor, it seems that describing it’s onerous as a result of we don’t discuss it as a society principally ever. We discuss arisings, that’s what we’re concerned about–the stuff that’s within the consciousness.
And so despite the fact that it’s like, okay, you’ve spent your complete life as a fish taking a look at the whole lot within the water however now somebody’s saying no I would like you to see the water and also you’ve simply by no means been, by no means carried out that. And so it’s onerous to explain. However even for those who do it for a minute you’re like, okay, I did it for a second, so what? And by the way in which, for those who have been capable of do it even for a second good, that’s cool. You’re getting the concept, however so what is now do it once more and do it once more and, in reality, begin noticing that on a regular basis. Then it begins to be a giant SO WHAT, begins to essentially really be helpful, vital, useful, lovely, deep.
As a result of that background, we are able to name it ‘the background’, it’s probably not the background however that background of consciousness is as a result of it’s the foreground and the center floor too, it’s the whole lot, proper? However we’ll name it the background of consciousness is secure and sane and clear and unruffled, nothing bothers it. And it’s, to place it in a humorous method, it’s in type of a very good temper on a regular basis. It’s probably not a temper however openness and freedom and non-constrictedness simply really feel good. After which, regardless of how clogged up all of the arisings get or painful or tough or overwhelmingly no matter, that background or foreground or center floor or complete floor of consciousness is simply wonderful and at relaxation and open and simple, and it’s all the time there. and if there’s something that you just “really are,” that’s what you really are.
And so, as you’re tuning in to the story in your head, simply acknowledge that that’s simply an arising. The story in your head is just not actually–it’s not a foul factor, we use it for numerous stuff however discover how a lot the story in your head is about what’s fallacious proper now, and it simply goes on and on about it, or why you may’t be/do that factor, or why you’re not like that, or why this different particular person can’t be completely different, or no matter. And, you already know, in some methods that may be helpful for manipulating the relative world, however it’s–particularly whenever you’re recognized with that as who you might be–that’s a fairly depressing place to stay. Nothing’s ever proper. That is fallacious, this isn’t, this isn’t, that is fallacious, this isn’t good, I’ve bought to alter it, change it, change it, change it. Discover regardless of how a lot you’ve modified it, the quantity of change that appears obligatory is similar. It’s an countless sport that, you already know, it’s a part of being alive.
We have to simply proceed, you already know, regardless of how a lot you clear the kitchen you’re gonna have to scrub it once more tomorrow. In order that’s simply a part of actuality however this sense that, ‘I can’t relaxation till it’s mounted,’ and it’ll by no means be mounted. That’s the lure that if we’re caught being fixated on the arisings or if we’re recognized with a narrative in our head and that’s all that’s occurring for us that’s going to be a fairly depressing place by definition.
Whereas, the factor that it’s not a factor, however the factor that’s noticing that I’ll say, the noticing itself, doesn’t have any of these issues. You could possibly, even for those who mounted all these issues, the noticing itself wouldn’t change. It’s already wonderful. It’s all the time been wonderful. On the day that you just have been born, you have been a miracle, like a stunning miracle. Popping out of nothing into, you already know conscious, sentient somethingness.
We have now all these child birds in our yard and the truth that an egg can plop out of a chook after which ultimately develop and begin flying round and singing a music and hanging out with different birds and splashing within the chook tub. And yesterday one landed on the chair with me, proper there behind the chair, a blue chook. I imply a jay, you already know, a chook that was blue, not a blue chook, a blue jay, I imply that’s fucking insane.
Consider your closest particular person, let’s say your closest buddy or relationship accomplice the particular person you already know the very best, and take into consideration the intricacy of their being; their likes and dislikes, their emotions, the issues they’re very concerned in that they know a lot about, their historical past, the sensitivity they’ve in the direction of this or that…All of that got here out of nothing. And we’ll return to nothing and in between, it’s simply hanging there in consciousness, it’s a miracle, it is senseless, it’s insane.
How is there wakefulness even occurring proper now? The attention that’s right here, how is that taking place? Discover that it’s no one’s doing it however it’s right here. There’s an expertise occurring, that miracle of the day you have been born continues to be occurring, one thing’s awake, one thing’s experiencing. Did that experiencing come from wherever? Take a look at it proper now. Did it come from wherever? I’m not speaking about going to your concepts and your recollections or biology or one thing, I’m speaking about taking a look at expertise proper now. Did it come from wherever? Did it begin sooner or later?
Take a look at it proper now. It’s a miracle and see how in comparison with that our concepts of the story of our life, or what we’re concerned in, or any of that, which is all tremendous fascinating, in comparison with that miracle is sort of a facet impact, or like an decoration, simply one other cool factor that tremendous miracle can do.
So in this sort of meditation, we’re taking a look at that, or that factor is noticing itself, it’s not a factor, however it’s noticing itself. The miracle notices itself. Watch your self slipping again into mundanity, to quotidian ideas and lower via and are available again to the wakefulness the awakeness that’s beneath that, that helps that, that’s the substrate of that. That’s wonderful.
Questions or feedback or experiences?
One time I noticed within the courtyard of our condominium constructing a child hummingbird get born which they’re concerning the measurement of like an acorn or one thing teeny after which there have been these two morning doves and so they killed it. Morning doves had a nest close by and so they’re very territorial and so they you already know they killed this child hummingbird, which pissed me off it was like hanging out of the nest, all tousled. So I yelled on the morning doves.
However then a few seasons later, one other one was born, one other child hummingbird, little the scale of a marble, and that one lived. And the dad and mom, guardian hummingbirds, proper, are feeding the infant, and ultimately–we have been watching this very rigorously–it’s time to show it to fly. You realize a hummingbird is sort of a helicopter, proper, as a result of it’s barely managed chaos. It shouldn’t even be capable to fly, definitely not in a managed method, and that, at first, was the hilarious factor. The newborn hummingbird would get to the sting of the nest after which like type of simply zoom off in a single route then simply cease and, you already know, the dad and mom would go attempt to assist it out. It’d cease on a department and be like oh as a result of it couldn’t management the route you already know after which it could be like over to a different department. It’s principally the best factor I’ve ever seen.
After which in the future–took a couple of day and a half of that simply completely chaotic, type of like, you ever see somebody attempt to trip a motorbike who’s by no means carried out it earlier than and so they hit the gasoline too onerous, which makes the bike lurch ahead, which makes them hit the gasoline tougher. It’s like, yeah, that’s what a child hummingbirds like. After which they’re wildly making an attempt to hit the brakes. Anyway, after a couple of day and a half the mom hummingbird like zoomed straight up and over the condominium constructing again to the place all of the flowers have been, as a result of we had big wall of morning glories again there, like purple and blue morning glories that the hummingbirds preferred and plenty of different flowers and the infant noticed the mom go over and it. You knew what was going to occur subsequent however it type of like was excited about it after which lastly shot over the condominium constructing and that was it. It knew how you can fly then. I simply needed to have some uncontrolled freakout flights first. So, thus endeth the lesson.
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