Play Meditation
Shamatha - Less Guided
The basic, i.e. fundamental practice of precisely staying with our body breathing is what brings stability and spaciousness to our mind. In this meditation there is instruction, and more space to work on your own.
Transcript
[0:00] Good morning. Let's practice.
[0:36] Taking our seat, arranging our body. This amazing set of processes we call our body. That are always in motion. Arranging them. So that we come, at least in outer form, to stillness.
[1:38] Checking in with our sense of body. What's present. What feelings, what experiences are present. And just... Becoming familiar with those. Welcoming them. Whatever they may be. The wanted and the unwanted. Our relationship to the experience. It's not so much the experience that's the problem, but the... The wanting and the unwanted. Our relationship to the experience.
[3:03] And checking in also with our mind. The experience of mind in this moment. We may also have wanted and unwanted relationship to aspects of mind. Just becoming familiar with the textures. It might be clarity. It might be stuckness. Many different textures. Relating to them. In a different way. Than struggle and wanted-unwanted.
[4:38] Bringing our awareness to our intention for practice. What is it that we practice for? Who is it that we practice for? Appreciating. Ourselves. Our teachers. The Dharma. Those who have become before.
[5:47] And then bringing our awareness to our-we. The reference point.
[6:25] Precise fashion. Choosing to place our awareness, our mindfulness with the breath as we breathe out. And just staying. And when we leave, come back.
[7:18] We stay with the experience of breathing out. And at the end, there's a mixing with space. Where we can rest. While the body breathes in on its own.
[8:46] So.
[11:04] And each time we forget, wander off, just coming back. In those moments when we remember, when we bring some effort, we can touch in to the experience. And then let it be. If it's helpful, we can label. We can just say, ah, thinking. All these big, sometimes massive, powerful stories are indeed just thoughts. Just thinking. Labeling can be helpful. We can take the opportunity to become a little familiar with the nature of our mind. And then just let it be. And cultivate our willingness to come back. And again, be precisely with our body breathing out. Staying. And staying.
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