So often we meditate to “get” somewhere — to reach a better state of mind. But in this guided meditation, you’ll simply rest in what’s already here: your natural, undisturbed well-being.
We’ll explore the peacefulness, lovingness, and contentment that exist beneath striving, worry, and tension. With gentle awareness, you’ll let go of pressure and conflict, opening into a calm, spacious presence that can meet life with ease and warmth.
I offer these every week, along with a short teaching.
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Find a posture that is comfortable and alert.
I like to move around a little bit, particularly with an
awareness of the internal sensations of movement.
Inside the chest, in the hips.
The neck, the throat.
Engages parts of the brain through interoception,
which quiet verbal activity and also
bring us into the present.
Disrupt mind wandering, tuning into the
internal sensations in your body, in part, if you
like, by moving a little bit.
It's a nice way to land,
to establish a foundation here.
In this meditation, you are invited to
remain present as much as possible.
It's helpful to find an anchor for attention, such
as the sensations of breathing.
Or a sense of your body as a whole.
And while being present...
I'll be inviting you into awareness
of...
What seems simply all right.
Simply, comfortable,
peaceful.
Loving.
Thankful.
Wise.
This is an opening into.
That which is already doing okay in your
experience.
A natural underlying peacefulness.
A well-being that is already present.
We might sometimes meditate to get to something
or to strive toward some state of mind.
And instead, here we are being invited
into finding and opening to what is
already the case.
Sometimes underneath it all.
If there is also...
Pain, or worry, or anxiety,
or just a general numbness or bleakness,
that is really okay and common.
If you can, acknowledge.
Whatever is present in your mind,
acknowledge those aspects that could be painful.
While opening awareness and widening awareness.
To find what else might be true.
In you.
For example, in breathing...
There is the simple comfort in inhaling.
You might inhale a little more fully a few times.
So nice to have air.
You might be thankful for the gifts of oxygen
from green growing things that we receive
with every inhalation.
Countless little gifts for you in every inhalation.
All those atoms of oxygen.
Thank you.
And as you exhale, you can find an inherent
natural calming, easing,
relaxing, heart rate slowing a little.
It can feel quite enjoyable.
Easing as you exhale.
If your mind wanders, just bring it back.
In this meditation, we are helping ourselves to remain present.
While exploring a natural,
innate, underlying well-being.
An innate contentment.
Lovingness and peacefulness.
Innately aware.
Innately wise.
We're taking...
This underlying well-being
as an object of meditation.
Returning attention into it.
Easing into it, opening into it.
Immersing in it.
Becoming absorbed in it as these qualities
of heartfulness, peacefulness.
Ears.
Are being absorbed into you.
Letting awareness be open and wide
and spacious.
Recognizing that awareness itself is peaceful.
It is never disturbed by what passes through it.
You might be aware of little movements in your mind that
feel perhaps pressured.
Contracted.
Tension patterns that are grasping after something or
pushing away something else.
Little anxieties, little worry cascades,
seeing if you can release these, letting them
flow through awareness without following after them.
And see what it's like to be you when
seeking falls away.
Any kind of pressure or demand falls away.
For this time, as an experiment during this meditation.
What's it like to be you when the chase falls away?
What's it like to be you when any conflicts fall away?
Is there more room for innate wellbeing
when pressure, contraction,
insistence?
Grasping, aversion, when these fall away.
Is there more room then for innate
well-being?
With its qualities of awareness.
Warm heartedness.
Contentment.
And peacefulness.
We can become increasingly absorbed in these.
You might find a sense of innate well-being
opening outward.
With soft edges or boundaries between you
and others in the world.
A relatedness in this natural
depth of being.
That is both receiving from the world and
flowing out into it.
