So we're going to be working with this Zen idea of self,
This idea of self perhaps as an activity rather than a solid object.
So beginning just to get comfortable in your regular meditation position.
Allowing the lower half of the body to be stable,
The upper half of the body to be alert.
Starting to tune into everything that's going on inside the body.
Bringing the awareness inside.
Starting to allow things to arise and pass,
Just acting as an observer.
Let's begin with the awareness in the soles of the feet.
Allow them to connect fully with the ground.
As you do so,
Notice how that makes the whole body feel.
Grounding through the sitting bones,
Allowing the weight of the body to flow all the way out through the sitting bones.
As if we're filled with sand and that sand is allowed to pour out through the sitting bones.
And noticing how the lower half of the body feels now.
The stable base from which the upper half of the body can grow free and tall.
The spine naturally following its curves,
Perhaps a feeling of the sitting bones travelling in one direction and the crown of the head travelling in the opposite direction.
Taking a moment to check in with the belly,
Allowing the belly to be soft.
Allowing the shoulders to drop,
Letting go of the weight through the arms and the hands.
Allow,
If you can,
The whole front of the chest to soften.
Neck is allowed to open.
Check for a moment that you're not holding on to any tension in the jaw.
See if you can let go of any tension around the muscles,
Around the eyes,
Around the forehead.
Perhaps a sense we can soften into the temples.
Bring the awareness to the nostrils.
Start to notice how the breath is moving in and out of the body.
Paying attention to the breath.
Allowing everything else to arise and pass.
Natural breathing pattern.
Nothing to get involved with.
Starting to notice how deeply down in the body you can feel breath movement taking place,
Perhaps down as far as the belly.
Sync the awareness to the lowest point you can detect movement caused by breath.
Fixing the awareness on the breath.
Thoughts come,
Thoughts go.
Awareness remains on the breath.
Anytime you're taken away with thoughts,
Just noticing as quickly as possible and gently bringing the awareness back to the breath.
If you'd like to now you can open your awareness out even further.
Letting go of the breath as the point of contact,
The point of awareness.
Opening up the senses.
Inviting all things to arise and pass.
Wide open,
Spacious awareness.
Notice thoughts arising.
Allow them to pass.
Notice if you can pick up on anything after they've left.
What sense of self can you detect after a thought arises and is allowed to pass?
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Many people think they are their thoughts.
What happens when we allow a thought to arise and pass?
What happens in the space after that thought leaves?
When we let go of the thought,
Is there still a sense of self and what's that like?
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Allow thoughts to arise and pass and experience self.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Allow thoughts to pass.
What's that experience of self like?
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
Letting go of the breath.
If you'd like to,
You could start to visualise now,
Start to visualise a very large room,
An empty room.
Now take away the room just left with the emptiness.
Now take away the observer of the room,
The observer of the space.
What does this space feel like now?
Letting go of the breath.
Bringing the awareness back to the breath.
Natural breathing pattern,
Resting the awareness here.
Perhaps noticing sensations deep in the body associated with the breath.
Allow the awareness to start to rise towards the surface,
Bringing the awareness to the surface of the body.
Noticing how you're resting on the surface.
Noticing other sensations on the skin.
When you're ready to wake the body up,
Starting with the fingers and toes.
Allowing that movement to develop throughout the body.
You might like to sway or stretch or yawn.
Taking whatever movement you'd like in order to wake the body up.
When you're ready to do so,
You can open your eyes.
Your meditation practice is now complete.
