Welcome to this guided meditation.
Find a comfortable position,
Either sitting or lying down.
Close your eyes gently,
And take a few deep cleansing breaths to relax your body and settle your mind.
Today we'll explore a powerful technique that can lead you to a profound state of self-awareness.
This technique helps you touch the pores between breaths,
Where the small self dissolves and the higher self is revealed.
As you continue to breathe naturally,
Let's delve into this practice,
Breathing in and breathing out.
Notice the gentle rise and fall of your breath,
The rhythmic flow that sustains your life.
Our breath is intimately connected to our state of mind.
When the mind is agitated,
The breath is rapid.
When the mind is calm,
The breath is steady.
Now bring your attention to the moments between the breaths.
When you've completely breathed in,
And there's a pause before you breathe out,
Notice that moment.
And when you've fully breathed out,
And there's a pause before you breathe in again,
Notice that moment as well.
Bring your attention to the moments between the breaths.
When you've completely breathed in,
And there's a pause before you breathe out,
Notice that moment.
And when you've fully breathed out,
And there's a pause before you breathe in again,
Notice that moment as well.
These pauses are like doorways to a different dimension of awareness.
In these universal pauses,
Something profound happens.
The thought of me,
The idea of your individual self,
Disappears.
In that space,
The Shakti,
The divine energy,
Reveals itself.
These pauses,
These still points,
Are a bridge between the outer world and your inner being.
As we practice this technique,
Remember that it's difficult only for the impure.
Impurity here refers to the restless and uncentred mind.
But even for the impure,
Moments of universal pause can arise unexpectedly.
For instance,
Imagine a sudden emergency while driving.
Your breath might stop in that instant.
Your small self,
Your ego,
Disappears because there's no time for it to operate.
But this technique is not about waiting for emergencies.
It's about cultivating awareness and presence.
When your mind is pure,
Undistracted,
And serene,
You can intentionally enter these universal pauses.
Let's practice this together.
Take a deep breath in,
And as you exhale,
Let go completely.
Allow the breath to leave your body.
Now notice the pause at the end of the out-breath.
It's a moment of stillness,
A moment of emptiness before the next inhalation.
Feel that emptiness,
That pause.
Your small self is not active here.
Now take a deep breath in,
Filling your lungs completely.
And as you exhale,
Let it all go,
And experience the pause at the end of the in-breath.
In this pause,
There's a sense of expansiveness,
A connection to something greater than your individual self.
Continue to breathe naturally,
And whenever you're ready,
Let the breath settle into its own rhythm.
Simply be aware of these pauses between the breaths.
They are the gateway to a deeper understanding of your true self,
A self beyond the limitations of the ego.
If your mind starts to wander,
Gently guide your focus back to the breath and the pauses.
With practice,
You'll become more adept at entering these moments of stillness.
As we conclude this practice,
Take a deep breath in,
And exhale fully.
And as you do,
Remind yourself that you can access this space of stillness and awareness at any time.
Before we finish,
Let's take a moment for a brief loving-kindness meditation.
Silently repeat these phrases to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Now,
Extend these wishes to someone you care about.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Expand this circle of loving-kindness to include acquaintances,
Strangers,
And even those you may have difficulties with.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Now take a deep breath in,
And exhale slowly.
As you open your eyes,
Carry this sense of presence,
Stillness,
And loving-kindness with you throughout your day.
Thank you for joining me in this practice.
May you continue to explore the pauses between the breaths,
And discover the profound.
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