Welcome to Meditation for Creating Space.
This is Bram Levinson,
And I'm going to invite you to take a moment to get comfortable,
Take a moment to find a comfortable positioning for the body,
Whether that is lying down or seated,
But take the necessary time to ensure that the body itself is supported and comfortable.
And once you find a positioning for the body,
You may realize that tiny micro adjustments,
Or even bigger than micro adjustments,
Need to be made.
And if that's the case,
Please give yourself the time,
The freedom to make those changes,
To make those adjustments.
Settle in.
Feel free to grab any props or pillows or blankets or extra layers of clothing that may be helpful.
Once you've found your positioning,
Close the eyes if you're comfortable doing that,
And then very slowly let's start to fall into the breathing.
Simply start to become aware of the breathing,
Start to observe the inhalation and the exhalation,
Occurring without your input,
Without control,
Without any manipulation at all,
Allowing the inhalation and the exhalation to work through the body the same way the ebb and the flow of the tide works on a beach.
Waves coming in,
Waves going out,
Just observing that process occurring completely independently.
A thought or intention or trying,
But just observing what is going on with the breathing on its own.
Perhaps noticing if there is an impulse to control that breathing somehow.
Just noticing if there is a tendency to lengthen the inhalation and lengthen the exhalation under the assumption that somehow you're doing it better by having a longer inhale and a longer exhale.
Looking back from judgment and criticism,
To stand in pure observation,
To simply notice if there is a tendency to want to lengthen the inhalation,
Lengthen the exhalation,
Thinking that somehow that means that you're doing this better.
And then letting go of that observation and once again just falling into the natural rhythm of the body breathing itself.
Perhaps observing a sense of inflation in the body with the inhalation,
As if with every inhalation we create more space in the body.
Or previously we were shut down,
Or tight,
Inflexible,
Maybe holding on to those muscular patterns,
Those holding patterns that we walk around with.
And so just noticing on the inhalation if there is a creation of space and inflation,
The body filling up with air.
And again,
Without the need to lengthen that inhalation.
Perhaps noticing on the exhalation if the body simply sinks,
Sinks into the surface that it rests on.
Perhaps even sinking into the space that was created through the inhalation and the expansion of that inhalation.
The inhalation creating space in the body,
The exhalation allowing for a settling and sinking deeper into that space.
The body heavy,
Giving the weight of the body over to the ground or to the surface that the body is resting on.
The breathing fluid and even and steady.
Weak and alert and aware.
Perhaps in this state simply beginning to observe and welcome whatever may be arising within your awareness.
Perhaps noticing a physical sensation presenting.
Meaning open and welcoming to the sensation regardless of how one would classify it,
Regardless of judgment or labels.
Just creating space for the sensation to be.
Having the sensation with curiosity.
Maybe giving it a name,
An adjective,
A descriptor or not.
Just holding space for a sensation.
A sensation that may be more obvious than all the other sensations that exist simultaneously along with this sensation.
Perhaps experiencing a lack of sensation and welcoming that.
Just creating space in the body,
In the mind,
In the heart for whatever.
Perhaps becoming aware of an emotion that presents itself.
And leaving space for this emotion to present and settle in for a little bit.
Stripped of quality,
Stripped of judgment,
Stripped of worth or validity.
Just allowing for this emotion to present itself and to be included and to be acknowledged,
To be.
And again we observe through pure witnessing this emotion bubbling up as a lighthouse,
As a marker,
A street sign,
A navigational tool.
A hand waving towards us just saying I'm here.
I can be counted and included.
Giving us information about what is right now for us,
For you.
Maybe welcoming an absence of emotion.
Perhaps just a state of openness itself,
Devoid of any emotional anything.
But welcoming,
Welcoming all of it whatever it is.
Creating space for any visuals that may be popping up in the mind.
Any memories,
Any faces,
Any moments or situations or circumstances that magically become part of the now as they present in the mind and in the equation.
And again observing with pure curiosity what these images,
What these memories,
Whose faces are appearing right now.
Recognizing with curiosity,
Holding space,
Perhaps a sense of celebration at what presents or not.
But maintaining the most perfect neutrality as we welcome whatever presents in this moment as we create space for all of it.
Knowing all of it is welcome.
Knowing all of it is valid.
Knowing all of it is temporary and transient and transformative while being transformation itself.
Creating space for this experience.
Creating space in the body and in the heart and in the mind for whatever needs to present to present maybe for the absence of anything presenting.
But intentionally creating an ecosystem in which all is welcome,
All is valid.
An ecosystem which we know will appear and present differently every time we sit or lie down to create and hold that space.
Recognizing you as you are,
As you have been,
Allowing this experience to unfold in full awareness,
In full witnessing and observation and curiosity and welcoming.
And be spacious.
Be open.
Be present to it all.
