Welcome to the three-body meditation.
In this practice we'll explore the simple yet powerful truth that we have a choice.
A choice to focus on a physical sensation or a thought or to gently let it go.
As we become aware of this ability to shift our attention we begin to feel less pulled and pushed by the constant flow of thoughts and emotions.
With this freedom a deeper sense of calm and contentment naturally arises.
And as we settle into this space of awareness we may also begin to notice something more.
A quiet separation between the activity of the body and mind and who we truly are.
From here we can start to connect with the deeper presence of the higher self,
The peaceful observer within.
Let's begin.
Please confine the comfortable position,
Whether seated or lying down.
And let us start with a deep breath in and out.
Allow yourself to be fully relaxed and present.
Relax your feet,
Your legs,
Your hips.
Soften your belly and chest.
Loosen up your shoulders and the muscles of the face.
Remember to keep a light smile on your face to remind yourself that in this moment everything is exactly as it should be.
In this moment there is nothing for you to do.
There is no need to think about anything.
Nothing is expected from you right now.
So you can just enjoy this beautiful timeless moment.
This moment that is so peaceful and serene.
You might become aware of the weight of your body.
Notice whether your body is feeling heavy or light.
Observe any sensations throughout your body.
Notice whether your body is feeling warm or cold.
Whether it's feeling tense or relaxed.
It's all good,
Just notice how it is right now.
Observe your whole body for these sensations without judgment.
As you're sitting here peacefully,
Your body is perfectly still and steady like a rock.
Become aware of how solid and compact your body is.
Unmovable.
Your body seems locked in position and even if you try,
You will be unable to move any part of the body.
As the body becomes completely still and steady,
You will start to lose physical awareness.
Let the awareness of your entire body fade away.
Observe as your body dissolves.
No more feeling of there being a body,
Of there being arms and legs and fingers and toes.
Dig into this feeling of detachment of the body as we drop deeper and deeper.
At this point,
You might become aware of some energy moving around.
See if you can feel any subtle movement of energy within this energy body of yours.
Any kind of subtle pulsation,
Vibration or movement.
Notice that you can be as aware of your inner world as of your outer surroundings.
Become aware of the sense of touch,
The sense of taste,
Smell,
Hearing and sight.
What do you hear right now?
What do you smell?
The things that we observe through our senses are translated into thoughts using our mind.
We label them,
Categorize them and analyze them.
Observe your thoughts as they come and go and notice how they fade away quickly if you do not interact with them.
Watch your thoughts go by as if they were clouds in the sky.
Now observe your feelings,
Your emotions.
See if you can determine your general state of mind.
Are you feeling happy,
Sad,
Maybe angry?
Simply observe,
Don't react.
Now see if you can move your awareness to a deeper layer of emotions.
Keep observing and do not engage with any thought or emotion.
Let them come and go.
And slowly,
As you drop deeper and deeper,
You can let go of the physical body,
Of the energy body.
Let go of any sensations,
Thoughts and emotions.
Allow yourself to fall into this spacious,
Timeless and peaceful nothingness.
This nothingness that is so peaceful,
So pure and so light.
Notice that without the distraction of thoughts and sensations,
There is this overwhelming sense of peace and clarity.
Thoughts may arise every now and then or feelings,
That's okay.
Just notice whatever arises and then let go of it.
Watch it go by and dwell into this warm open nothingness,
This beautiful silence.
Come into a space that is beyond thinking and experiencing.
Now that we have dropped everything and now that we are in this beautiful open space of awareness,
You might get a sense of the real you,
The silent observer.
The observer through which you observe the physical body,
The mind and the world around you.
Focus your attention on the space in between the eyebrows,
The third eye.
Rest your attention here.
As you find the observer,
Even if it's just a glimpse of it,
Start to observe the observer.
Realize that the observer,
The self,
Is free from all sensations of the physical body.
Realize how the self is free from the mind and from emotions,
Free from wanting and needing,
Free from anger and excitement.
All there is,
Is this warm,
Peaceful,
Joyous and loving presence.
Slowly begin to deepen your breath again.
Become aware of the sounds in your surroundings.
Wiggle your fingers and toes to slowly wake up the body.
And then when you're ready,
Open your eyes.
Thank you for practicing and enjoy the rest of your day.
