That Which Is Already Here (Guided Meditation With Music)

And I thought I'd start today,

It's not like it's any different than other times,

But by really soaking in awareness itself.

So let's start as if you'd never heard it before,

By just being aware of the awareness that's looking out of your eyes.

Perhaps there's a lot of thought,

Streams of thought,

And there's something that sees the thought,

That's kind of behind all thought,

Before all thought.

Let's just be aware of that,

Aware of that consciousness,

That silent awareness that's always in the background,

Looking.

And spoiler alert,

This is your fundamental nature,

This awareness.

It will remain as thoughts come and go,

Sensations come and go,

Even this body comes and goes.

And so it is a wonderful thing to rest and realize that awareness now,

To simply keep putting our awareness there,

Sinking back,

Letting ourselves simply witness,

Simply be.

The thing that can be tricky about guiding a meditation is it seems like we're all going to go do something here,

But just right now,

Let's drop all of that.

Just for now,

Let's not do a thing,

Not one bit of strain or effort.

We're simply going to be aware of what's already here with no movement really,

No doing.

So part of what's already here is the qualities of this awareness,

This consciousness witnessing,

Looking,

Being.

It is utterly quiet,

It is completely effortless,

It is pure space and air,

And there is nothing.

It doesn't permeate.

The same awareness looking out of your eyes permeates the rocks and the chair and the room,

Your whole body,

My whole body,

That same awareness looking out of your eyes,

Same awareness looking out of mine.

And this creature,

This body can simply rest as we bring awareness into the body.

This endless awareness is eternal and formless,

But it includes form.

So let's slowly just include this form in our awareness.

It can't block awareness.

There's no disruption whatsoever.

The clouds can't disrupt the sky,

But we embrace the clouds.

The sky embraces the clouds.

So let's just feel the movement of our breath with a full acceptance that awareness brings it.

There's not one problem with anything here,

Including any sensations you find in your chest as you just become aware of it,

Become aware of the lungs,

Become aware of the rib cage.

What does the rib cage feel like?

How about in between the ribs?

No words needed,

Although it's fine if they come.

We're just being aware of the sensation,

Sensation of the sternum,

Of the heart,

Of the uncontrolled movements of breath.

And this music is a beautiful way of pointing out sensation.

See if it can help you feel your chest,

Increase the awareness of the sensations swirling in the chest with no name,

No label.

They just get to be.

And let's feel really saturated by that music,

Aware in all the corners of our chest,

All the way to the back,

In the back of the heart and the spine,

Really leaning that awareness back to fill your chest,

Letting the sounds point out sensations in the shoulders and in the collarbones and underneath the collarbone.

Awareness is endless and it embraces all,

Every single sensation welcome.

And for that matter,

Every thought welcome.

It's no problem.

But those thoughts,

Not so interesting.

You've heard it all before and there's a sensation maybe in your shoulder blade now.

And maybe it's a bit painful,

But what would it be to just breeze your awareness through there?

Let the music soften it.

Let awareness soften that twinge in the back of the shoulder blade or inside one of your ribs and the tissues there.

Pure awareness,

Not thought,

But awareness,

No strain here.

Awareness loves and softens everything it touches.

The mind just can't come along for that.

And the sounds just let them bathe you and massage all through the chest.

And if there's a little spot that's extra painful,

See if the sounds can't just soothe it,

Caress it.

You're letting yourself be massaged by your own awareness and by sound.

Great.

And then we've got this whole solar plexus underneath the rib cage,

Usually pretty grippy for most of us,

Which is fine.

It doesn't need to ungrip.

There's no problem with any sensation,

But just for now,

We're not going to turn away from it.

We're going to let awareness soak into the depths of the solar plexus deep inside there near the spine.

We're going to let sound soften it,

Caress it.

And as we come more deeply into the body,

Bringing awareness deeper in,

There can be these natural,

What we call off-gassing,

Where the body just wants to exhale exhale that stored energy,

Nothing more than stored energy.

What is it to just let awareness unwind it?

Let sounds soak through.

Let yourself be caressed all through the solar plexus,

All under the ribs and all through the spine,

The back of the solar plexus,

Right under the ribs.

You,

The vast silent awareness,

Are witnessing this body,

This body that's actually made of light and air,

But it has all this rich sensation.

What is it to witness all those little bits of sensation now through the belly?

What is it to welcome them,

To meet them all?

Every little corner of inside your belly now,

Touched by this endless soft awareness,

You can notice as you're inside your own belly and sound comes through.

Notice the permeability there.

There's a continuity and a permeability inside the belly and outside.

Let's let sound really sink through every corner of the belly and then down into the pelvis,

Letting the music massage the whole lower vertebrae.

Can you feel the sounds reverberating in between the vertebrae,

Down into the tailbone?

And you bring your awareness there.

Something opens.

The body starts to open and soften and heal.

And then inside the pelvis itself,

What is it to come deep inside the hip joints?

To feel the music reverberating there inside the joint,

Inside the sit bones,

Letting the hips soften and sink into the chair.

Notice how sound moves through.

It doesn't bounce off of anything.

Those sensations felt inside the pelvis.

See if you can have it both sides totally fully of the pelvis and through the back,

The bottom and the front,

Letting the sound reverberate in the pubic bone.

Let's savor all this awareness and all this sound together,

Just opening the pelvis naturally.

Nothing to do,

Nothing to force or effort here.

Just noticing,

Feeling what happens when awareness goes into the body.

If the mind gets chatty,

Just come on back to whatever sensation you can feel.

Maybe there's an ache in the left side or the right.

Maybe it's a bit grippy in the very middle.

What is it to just witness that,

To deeply allow it,

To have zero agenda with yourself.

Body just gets to be,

Every sensation gets to be here.

Awareness so vast and welcoming.

No thought need block this.

The simple witnessing and embracing of the sensations of the body.

Let's feel the upper legs from inside the pelvis.

Goes right into the inside of the upper legs,

Letting them soften and soften.

The bones and the big muscles,

Tendons that connect the knees,

Softening and softening,

Coming into the shins and the calf muscles and the skin of the lower legs.

Aware of every layer there.

Aware.

Maybe you can feel inside the bone.

Awareness can be aware of it all.

Just the sensation of it.

There's nothing wrong with thoughts or words.

They're helpful.

But in this moment,

What is it to just let sensation be without a label,

Without a name?

And the sensations of the feet,

The arches of the feet,

Of the heels and the toes and all those pads and tiny little bones,

The energy sparking off the feet,

This vast sky awareness.

Are your feet not made of the same sky?

Looking and feeling from awareness,

Are they also endless,

Formless?

Beautiful.

And then let's just take a deep breath and let's feel at the very upper part of the chest again,

Coming up into the neck,

Just above the collarbone there,

Tops of the shoulders.

Awareness,

Aware of the sensation there with no name.

The sensation that moves inside of this vast sky awareness.

The arms alive with energy.

Maybe they're achy,

Maybe they hurt.

But in this moment,

What is it to not give them a label,

But to just let all the sensations be seen in awareness,

Be felt without names?

The aliveness of the hands,

Sensations deep inside the neck,

Spine of the neck,

The throat,

Endless awareness,

Aware of every little sensation with warmth,

With welcome,

Awareness inside the neck.

And then try outside the neck,

Just an inch or two.

Try a few inches in front of the neck and a few inches behind.

And then from a few inches behind,

Bringing awareness forward to inside the neck,

And then continuing on to outside the neck in the front.

Awareness permeating it all,

Sound permeating it all.

Beautiful.

And then let's do the same thing with the head.

Feeling into the back of the skull,

Back of the head,

Awareness there,

Sound pointing out sensation there.

And then what is it to feel bringing awareness a few inches behind the skull in the back,

And then coming forward inside the skull,

Inside the middle of the head,

In the middle of the brain,

Letting sound really point out the sensation in the middle of the head,

And coming forward,

Letting sound reverberate all through the eyes and the forehead,

The temples and the cheeks,

The throat,

Roof of the mouth,

Sinuses,

The nose,

The lips,

The jaw,

The chin,

The tongue,

The teeth,

All through the eyeballs and the eye sockets.

And then an inch or two in front of the face.

Can you feel the sound vibrations opening the whole head?

Feel the head opening out the top as well.

Feel the inside of the skull at the very top,

Inside of the brain at the very top.

And then let's bring that awareness to go through the skull to a few inches above the skull.

Being aware,

Simply being aware of what's here.

The sensation of the body,

The sensation beyond the body,

Heals and opens and returns to functioning.

This amazing,

Beautiful,

Connected,

Energy-based body.

Let's feel 360 degrees around the head,

Including the top,

Under the chin.

And just notice as sound moves through,

Those sound waves moves through the air,

Which includes through the body.

Notice where the form begins and ends.

Who knows?

Let it dissolve.

Feeling into the chest and arms again,

Solar plexus and belly,

The pelvis and the legs and the feet.

Awareness inside the whole body now.

Comfy,

Like sitting really cozily inside a big comfy chair.

Warm and comfortable and safe.

Feeling how the music shows the permeability here.

So feeling through the body,

Letting the music show you.

It permeates,

Sound moves through a few inches beyond the body,

A few feet beyond the body.

Awareness inside,

Deep inside the core of the body and then several feet beyond.

With no effort,

Just notice awareness can be aware of all of it.

And as we're aware of the few inches or feet beyond the body,

The space,

Space that permeates it all.

Notice the space keeps going into the floor and into the walls.

360 degrees around your body.

There's no end or real body.

So awareness can be aware of this endless spaciousness.

Sound,

Sensation comes in and out of this space.

This endless spaciousness is also utterly quiet.

Each sound drops back into this endless quiet that you are most fundamentally made of.

Let's completely dissolve and rest as this quiet now.

Noticing the quiet,

Aware,

Awareness itself,

Aware of itself as this vast quiet.

There's nothing,

It doesn't permeate.

All of our awareness drop into that delicious silence.

We're just gonna let the silence have us,

Hold us,

Float to us.

Every thought,

Every sensation,

Every sound comes out of and returns to this vast quiet.

We're just resting all of our awareness there.

This endless silence can't go anywhere.

It's just always right here,

Always holding you,

Always what you're made of.

And so as you are aware of that vast silence,

You can also be aware of the breath,

Of the feet,

Of any stretching the body would like.

It's not opposed to the silence that that all comes out of.

Taking all the time you need to just stretch and slowly,

Slowly open your eyes,

Take in the room,

But notice nothing of the silence is gone.

Still permeating everything.