Hello,
I am Melker and I am going to be facilitating you in this meditation today.
This meditation is a flea flowing monologue from me to you and from you to me.
I know that that doesn't make sense and that's the fun part.
Not even a minute in and I'm already saying stupid things.
I think we're in for a good journey.
This meditation is going to be about 20 minutes so just make sure that first of all before we dive in that you're in a place that's calm and silent where you can be comfortable for the next 20 minutes.
If you want to lie down then lie down,
If you want to sit,
Sit like a mountain,
Calm and strong and solid.
When you've found your seating,
Your place wherever you are,
Let's start off with three calm breaths so that we can land together.
Breathe in and just feel your body being energized,
Your blood flowing through your veins as you slowly release the air out again and decompress.
Breathe in and hold a bit on the top,
Feel how your crown is lengthened,
Feel how your shoulders are sinking down as you just release,
You don't need to force anything.
Just try and release as slowly as you can and for the last breath breathe in and out.
Welcome.
This place where we are together,
This is a time for you to be with yourself without any distractions,
Just my voice to guide you and keep you centered.
A friend once told me a metaphor or a story for understanding how we can practice our focused and calm attention.
He described that we can look at our minds as a puppy,
A beautiful,
Energetic,
Happy puppy.
A puppy that you,
However,
There's no way that you cannot love this puppy.
So you love the puppy,
You want to take care of the puppy,
You want what's best for the puppy,
The puppy that is your mind.
But as we all know,
Puppies will get distracted,
They will run off,
They will do things that wasn't intended.
And that's okay,
You still love the puppy.
Your mind is just the same,
When you're training the puppy to sit,
You don't get mad.
When it stands up,
When it loses focus,
You simply tell the puppy to sit.
You nudge it back to where you want it.
And you should do the same to your mind.
Be kind and see it as a puppy that is slowly learning how to sit.
I want you to use your breath as a way of sensing.
As you're breathing in the air from the outside world into your own vessels,
Into your body,
Your sacred fulcrum.
You're making the air part of you.
And as you breathe out again,
You're breathing yourself out into the outside world,
Forever connecting yourself with the other world,
Being part of the same.
Once you can feel your hands,
Move your attention down to your hands.
If they are on your knees,
Your lap,
Lying beside you in bed,
It doesn't matter.
Just move your attention to your hands.
And as you breathe in again,
Feel how the energy is moving all the way through your body to your hands and into your pulsating fingertips.
As you breathe in the oxygen,
The moves for your heart to get connected to the blood flow that goes all the way throughout your body,
Focus to calm yourself on the beating heart in your chest.
Take a deep breath in.
While your attention is still at your hands,
Just sense the heart beating on your in-breath with a kind of resonant beat,
Strongly sending vibrations out through your body.
Feel it.
Feel those vibrations.
And realize that you are hearing these vibrations.
Well then we wonder,
Are we hearing with our ears or are we hearing with our chest,
With our entire body?
It's just a vehicle for vibrations.
And as you take a deep breath to release out as much as you can,
Stay there,
Sit,
We tell the puppy.
And now inhale again,
Strongly,
Firmly.
Feel the heart,
Hear the heart,
The vibrations,
How they're sending signals out in the corner you get,
The more you can feel them flowing throughout your body.
Move your attention fully to those vibrations and see how far they reach.
Perhaps you can feel it in your stomach,
In your shoulders,
In the areas around your chest,
Your breastbone might vibrate.
And if we make our attention a bit thinner,
Thinner and wider,
Can we feel how the pulse is sending signal out to our arms,
Both of them and into our forearms and down into our hands and we have a long arch to where we want it to go from the beginning.
It's almost as if when you truly listen to these vibrations,
You also let them flow more easily.
You can feel perhaps an almost tingling sensation out in your fingertips if you just listen.
It's a wonderful practice to learn how to listen beyond just our ears.
Beyond even our physical vibrations.
Because learning to listen truly,
Deeply is a way for us to find ourselves.
It's a way to get in contact with what they call intuition.
How often are we present enough to truly listen?
Your intuition is not always what you can explain for reason and reason.
Because it's more.
You simply cannot define it.
By your mind only and by mind in this case,
I mean the place you have in your head.
Where we are listening most of our days.
And what we did with mind before is we used it and moved it around to different places in our body.
To our hearts,
To our chest,
To our hands.
When we think about it this way,
Try to place the thoughts in my words somewhere inside you.
Where are they?
Here's my interpretation.
When I try to find where a fog lies in my body,
It's no longer there.
I can't find it in one single place.
Is it in some part of my brain?
Perhaps in the rational prefrontal cortex,
Perhaps it's a strong feeling in the amygdala.
Is it there?
Your thoughts?
Your mind?
All that is you.
All that is you.
All that is you.
Is it a place where your thoughts lie?
Where your mind exists?
Is it a place or is it simply a state?
As you stay,
Not having to place your mind in any specific location,
Just observing where it's always at.
As you stay,
As you sit,
In the sensation of your mind being everywhere.
And if your mind drifts,
Just gently move.
Just gently tell the puppy to sit with a kind voice and kind eyes.
And feel as you gently put it back in the place that everything just melts away.
The border between where your mind is and where it isn't is going everywhere and nowhere.
Don't we all love paradoxes?
Don't we all love paradoxes?
And as we feel how our mind is everywhere.
We also feel how it can't be explained simply by ration and word.
It's both so vastly empty and yet so infinitely full.
We're in a space in an eternal now,
An infinite presence.
Remember the breath that you share with the outside world as your borders slowly disintegrate between yourself and the outside.
You are connected.
Now slowly pet the puppy and let yourself feel your eyes.
Try to just look left as much as you can.
What does that feel like?
And if we switch to the right,
Back and forth,
Back and forth,
And you're feeling the inside of your eyelids,
You're feeling with your eyes just as we can hear with our body.
Feel what happens if you use the eyes to almost open up the eyelids slowly as you come back to this reality.
I welcome you to take one last big breath with me.
Breathe in.
Stay.
Sit.
And exhale.
And land wherever you are.
Thank you for sharing this moment with me.
