Welcome to this guided meditation and enquiry to help us know deeply that there is nothing wrong with us.
Many of us,
In fact most of us,
Have self-critical thoughts,
An inner critic.
And for some of us,
There's an underlying view that we're not good enough,
We're not as good as others,
Or even that we're basically bad.
This is not the truth,
And part of us knows that.
So of course we all act in ways that cause our self or others pain or suffering at times.
And to avoid repeating the same painful behaviours,
We need to investigate with kindness the patterns and conditions that are behind those behaviours.
But patterns and behaviours that cause suffering do not mean that at root we are bad,
Or that there is anything basically or fundamentally wrong with us.
So how can we know this deeply?
How do we connect with a part of us that knows this truth?
Here is one way that I invite you to try.
Ask yourself the question,
What would it be like to know there's nothing wrong with me?
And notice the first response.
And then take a bit of space to let that response be really felt.
So we're not trying to work anything out,
To think anything through,
We're just allowing an intuitive response to come.
A response that senses or imagines how that would feel in heart,
Mind and body to know clearly,
Deeply,
With no doubt that we really are okay.
Our true nature is pure.
So after some time calming with the breath,
I'm just going to ask that question in different ways.
And the response could be internal,
Or you might want to say it out loud.
Just looking for a single response each time the question is asked,
Whatever comes.
A word,
A phrase,
An image,
A feeling in the body.
So now finding a way to sit or lie down that lets you be as comfortable as possible.
And imagining that you're breathing into the contact between the body and whatever you're sitting or lying on.
Seeing how much it's possible to soften into that contact.
Releasing the weight of the body just a little bit more with each out-breath.
And letting the breath be felt in the lower belly below the navel.
Feeling the belly rising and falling with the breath.
Feeling the sensations of breathing in the belly to come really close.
And with the awareness still centered in the lower belly,
Feeling the whole body breathing.
Every cell of the body touched by the breath,
Soothed by the breath.
And as I bring in the inquiry question,
Seeing if it's possible to keep some awareness in the lower belly and throughout the rest of the practice staying centered in the belly as much as possible.
So what would it be like to know there's nothing wrong with you?
Just allowing a response to come,
A word,
Phrase,
Image,
Feeling.
And whatever comes,
Giving it space to be felt and taken in.
What would it be like to know with complete clarity that there's nothing wrong with you?
If nothing comes,
No need to try and force anything.
Just trusting something will come if and when it's ready.
What would it be like to really know that there's nothing wrong with you?
What would it be like to know in your heart that there's nothing wrong with you?
So,
You might want to continue asking your questions.
So you might want to continue asking yourself the question for a while longer.
But if you're finishing the practice now,
Taking a bit of time to just feel the breath in the belly and the ground under us.
Be aware of how you're doing now and how that's reflected in the body.
And if it's possible,
Not rushing into the next activity,
But instead taking a bit of quiet time to absorb what you've just done.
Time to be with any responses in yourself,
With kindness.
