classes ::: meditation,
children :::
branches ::: states meditation

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object:states meditation
injunction class:meditation

Gross, Subtle, Casual, Witness and Non-Dual Meditation

Posture ~
Find a comfortable seated position and close your eyes.

We close our eyes to help turn our focus inwards in contrast to the continual distraction that bombard our senses with each moment which is also why we aim to sit in a comfortable and sturdy position so that our body distracts our attention as minimally as possible.

Once sturdy and comfortable gently straighten the spine; which will aid your capacity to focus;
It may help to visualize a golden thread running through your spine out the top of your head and feeling the pull coming from above moving your back and head upwards. (pause)

Note ~
Continue to relax your body, keeping your base sturdy and your spine elevated but note that if at anytime you feel overwhelming physical discomfort you are free to adjust your position or if you feel emotionally overwhelmed to focus on your breath and that you can end the meditation at anytime by opening your eyes. (pause)

Intent ~
We will quickly take a moment to get into touch with our own "personal" reasons for being here. (pause)
Noting also that all beings suffer and to some degree or another that may have a reason in our being here. (pause)

Outer Body Practice ~
Sitting comfortably feel your breath expanding and contracting your chest, and feel how that expansion tightens your shirt around your body and how with each exhalation your shirt relaxes. Then go on to feel your pants or shorts, gravity against your core and the ground supporting your body. (pause)
Focus next on air and clothing perfectly wrapped around your entire body. (long pause)

Inner Body Practice ~
Keeping your spine straight still and your body relaxed yet sturdy, start to bring awareness from the outside of your body to the inside. Use your attention like a flashlight to focus your awareness.

Starting with the right thumb, pierce it with attention and feel it relax and release.
Now move from the thumb to the right index, middle, ring and pinky finger.
Relax the palm, back of hand, wrist, forearm, back of arm, bicep, tricep and shoulder.
Staying on the right side; move your awareness around to the right side of the chest, the right side of the stomach, the right hip and down the right leg.
Becoming aware of the right thigh, hamstring, shin, calf, ankle, top of foot, bottom of foot and then the smallest toe, 2nd, 3rd, 4th and then the biggest. (pause)
(Switching to the opposite side and direction from big left toe to shoulder)(pause)
(Up the back to crown of head)(pause)

Parts of arm to whole right arm, parts of arm to whole left arm, both arms
Parts of leg to whole right leg, parts of leg to whole left leg, both legs
Down the front of the body, whole front, up the back to face, whole back, front and back.
front and back at the same time, arms at the same time, legs at the same time, whole body. (long pause)

Subtle Body Practice ~
Now breath awareness throughout your now relaxed free body. Notice the difference between how it is now and was. Notice all the little parts, the cells, the atoms and all the action they are taking and the sensations created from this that you are now aware of. (pause)
There may still be tension and if so then with each breath breath into that tension freeing into the space created in many parts of your body. If your body is completely relaxed then continue to breath in and out of your body feeling the energy that comes with each breath. (pause)

If it helps to visualize each inhale as a vibrant glowing vapor do so and imagine that vapor circulating throughout your body, penetrating each muscle, soaking into each fiber of yourself. (pause)
Then with each exhale see the soaked in vapor leave the body as a thick dark smog carrying out with it accumulated stress and toxins. (pause)
Continue breathing in vital energy and exhaling stagnant energy. Creating space for change.
With each breath let you body relax more and more, which means your body needs less blood and oxygen which allows your breath to slow down as well, stilling the mind. (pause)
As the breath slows the body relaxes, as the body relaxes the breath slows, all the while the mind becomes still and focused. (pause)

Heart Practice ~
Now let each inhale instead of circulating the body to spiral deep into the heart.
With each vital inhale let the heart open, and keeping it open, let each exhale remove stagnation. (pause)
Continuing healing the heart, grateful, as the heart, like the breath, never rests, instead has been working in selfless service since you were born, day and night. (pause)
Continue to use the breath to open and cleanse the heart which has been working with you through all the pleasure, pain, joy, sadness, bliss, suffering, success and failure. (pause)

Casual Practice ~
Let your breath be natural and free flowing again and take time to understand the mystery that is the heart and breath. (short pause)
Notice how when during strenuous times the breath and heart speed up together
and during sleep they both slow down to a minimal. (pause)

Take this moment to also notice the connection between the body and ones emotions.
How when filled with fear the heart and breath react with overwhelming speed and the body tenses. (pause)
How the body reacts when one feels the exciting overwhelm of love. (pause)

Keeping the breath slow and quiet and thus the body relaxed and the emotions calm,
Take this time to notice how the mind affects the emotions which then affect the body.
How when thinking of a traumatizing event, the though it enough to relive the pain, which then affects the body.
How when thinking of a lover, the heart opens and races and the body heats up.

Take this moment to appreciate the radically interconnected nature of the universe.
If so many interconnections occur within the wholeness of our body,
How many interconnections occur within the wholeness of our family?
Within the wholeness of our city? Of our country? Of this planet? Of this galaxy? Of this universe?

Feel your wholeness within your body, and your partness within each of these systems.


Witness Practice ~
With so many parts in this changing in our universe let us tap into the observer of all this phenomenon.

Take this moment now to realize how though we perceive sensory information, through our eyes, ears, nose, mouth and skin we are not these things.

We are not the clouds we see pass by,
we are not the wind against our skin,
we are not the things we experience.


Emotions come and go, we experience these things but we are not our emotions.
Thoughts come and go, but I still am. (paused)

What is it then that we are?
Who am I?
What was it that existed consistently throughout your entire life?

You are nothing you can perceive, because that always changes.

You are the witness, the watcher, awareness, perception, all unaffected by time.
You existed then in a child's body and mind and you exist now in an older body and mind.

Your mind and body have changed, but awareness always has been.
Sit now. Be not affected by things, people, the body, the mind.
You are that which perceives that.
You are the subject.
The Witness.
Everything is fleeting, there is no need to grasp at things that will pass away.
Be as you are and observe.
(long pause)

Non-Dual Practice ~
Grounded as the witness, observing the mind, the emotions, the body, the breath, the heart, your muscles, your skin, your senses, the world. Open your eyes slowly as being aware of not only what is seen but the seer. (pause)

Realize that not only are all these things interconnected, but that they are intimately connected to you.
That all matter came from a unified point known as the big bang, and now out of what seems like chaos matter has organized into more complex and complex forms. (pause)

Sit with the intriguing mystery of life, that we may be both the subject and object of our perception (end)

see also :::

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