The meditations of the Mahamudra tradition rest on the notion that our natural state is free,
Open,
And easeful.
The way to access natural freedom is not to train the mind into a tight concentration,
But rather to allow the body,
Breath,
And mind to find their natural state.
One of the core practices of Mahamudra is called the three naturals.
Natural body,
Natural breath,
And natural mind.
This is a simple introductory practice to the three naturals.
Begin by getting into a comfortable position for meditation.
In some ways,
The body's posture or position doesn't matter for the three naturals,
But your body should be easeful,
Relaxed,
Whether you're upright or laying on the back or resting in a position like child's pose.
Whatever the body's position,
Settle in to the feeling body,
Letting go of following after the thinking mind.
Let the body settle on its own.
Natural body.
And turn attention to the breath,
Allowing breath to breathe you.
Feel natural breath.
And as for the mind,
Let go of the impulse to follow the past.
Let go of the impulse to follow after the future.
Settle into this very present moment of awareness,
Vivid,
Relaxed,
Lucid,
At ease with whatever arises.
Not following after anything or pushing anything away.
Your mind just as it is right now.
This is natural mind.
Sitting in these three naturals,
Natural body,
Natural breath,
And natural mind.
The energy of the body and its restlessness comes to settle in its own time.
Rest in this natural process of settling into open ease.
Letting go of the need to control the process.
Just sitting.
Just breathing.
Just being.
And you're sitting in this way,
So radically simple,
So free of agenda,
Free of past and future.
You'll sometimes notice the mind grasping after something to do,
Wanting to turn the meditation into a project.
When you notice,
It's enough just to release the thought,
The urge to do.
And settle back into the vividness and the freshness of what is right here,
Right now.
Natural body,
Natural breath,
And natural mind.
At the end of the meditation.
Gather the sense of all the positive fruit of your practice.
And mentally pay it forward for the benefit of all beings and the benefit of the world.
Letting your meditation grow and flourish.
And letting go of the need to control the process.
