Welcome to this non-dual meditation.
Let's begin by sitting down somewhere comfortable.
Keep your feet planted on the ground.
If you're on a chair,
Keep your back straight if you can.
Allow your eyes to close.
Take a deep breath in through your nose.
And exhale through your mouth as you let go of any tension in your shoulders.
And take another deep breath in through your nose.
Exhale through the mouth and let go of the external world.
Another deep breath in through the nose.
Slowly exhale through the mouth and make sure that your face is completely relaxed,
That you're not holding on to any tension in your jaw.
And now you can start breathing in a comfortable way.
And just start by paying attention to your breath.
And feel every breath from the beginning of the inhale to the final release of the exhale.
And let your mind be any thoughts that may show up,
Just let them drift by.
Do not engage with them.
Now who is experiencing this breathing?
Really feel at the core who you sense this to be that is having this experience,
Listening to my voice,
Focusing on your breath.
What is the essence of that consciousness?
Can you find yourself inside the body?
Can you find yourself outside the body?
Is it inside your brain?
Really feel your own identity.
Sense your name,
Your history,
Your gender,
The color of your skin,
The whole being that you are.
And as you now reflect or try to grasp a sort of sensation of the concept that is you,
Ask yourself who just experienced all of that?
What is having the experience of reflecting or grasping the concept of who you are?
And now let go of all these concepts to the best of your ability.
Let go of your name.
If it's too difficult to imagine yourself nameless,
Then you can invent another name,
But give away your name for now.
Again,
Feel who you are,
Who is having this experience,
But now with no name.
And now see if you can't let go of the other labels as well that identify you.
Let go of your skin color,
Your country,
Your gender.
Let go of your story,
Your family,
Your relationships,
Your job or life situation.
Let go of all these labels.
Without these labels,
What is this experience then of you?
What is left of you when all these things are gone?
See if you're not able to notice that the experience of you is being experienced.
You are not just experiencing the world,
You are being experienced.
Tap into the consciousness,
That witness that is the presence of all experience.
And this should not be forced.
It cannot be forced.
You need to relax into it.
You need to let go of all form of control.
Your mind might think that they can intellectualize,
Analyze,
And think its way to grasp this,
But that is simply not possible.
Whatever is going on in your thoughts,
Just let that be.
That will not serve you.
And hold on to the consciousness that experiences it all.
Great work.
Now you can take another deep breath and slowly open your eyes again and come back to the room.
