Guided Nondual Meditation by Michael Taft
So the very first thing I need you to do is just remember your intention. Why are you meditating? What are you doing here? And let’s also just set an intention for world peace, for peace on Earth and good will towards all beings. Not only men, not only even humans, all beings, have peace on Earth; good will towards everyone. After which what I’d such as you to do is just spend, let’s sink in right here to simply somewhat little bit of breath meditation, simply to sort of get us going. So I need you to, when you’ve taken your meditation posture, I need you to breathe normally and naturally and start to simply follow the body sensations of the in-breath after which follow the body sensations of the out-breath. And if you ought to, you’ll be able to even use, like, a continuous labeling to assist you stick with it. Like ‘respiratory in, respiratory in, respiratory in’, ‘respiratory out, respiratory out, respiratory out’. Or whatever, so that you’re just naturally respiratory and you might be staying with the breath. So let’s get going there and we’ll try this for somewhat while after which we’ll unpack the remainder of the guided meditation together.
Okay? Superb. Now moving along here, what I need you to do is proceed in the identical way on the in-breath, ‘respiratory in, respiratory in, respiratory in’. You’re feeling the breath sensation within the body. You track it all of the strategy to the underside of the in-breath. But then on the out-breath you’re just . You’re not tracking anything, you’re just allowing the mind to simply dissolve. All of the thoughts to dissolve, all of the emotions to dissolve, all of the sense of time and space to dissolve, all of the sense of being anybody in any respect to dissolve into vast, awake space. So, very normal in-breath meditation, just tracking that in-breath but on the out-breath we just – it’s almost like we’re blowing. You’re not literally blowing, but within the exhale it’s almost such as you’re exhaling the mind out into space and just allowing it to turn out to be vast space on each out-breath, so let’s try this now.
Okay, good. Now let go of tracking the in-breath and just allow yourself to rest as vast, spacious awakeness now, right? We’re not making vast, spacious awakeness/vast, spacious awareness be vast or be spacious or be awake or aware; it already is all that. We’re just not interrupting. We’re just sitting back and allowing our nature as vast, spacious awareness to acknowledge itself. So just resting as vast, spacious awareness, for those who turn out to be involved in pondering, just drop that and allow them to dissolve. Don’t do anything to them, just let go. If you happen to notice yourself getting involved in anything just loosen up, let go. Let awareness just come back to its natural spaciousness, its natural awakeness, its already existing wisdom and clarity.
Again for those who end up picking up thoughts, just loosen up and drop them. You’re not attempting to stop them or not attempting to push them away but neither are you engaging with them. So for those who end up engaged, just drop and are available back to being space. If you happen to’ve, same thing with emotions, for those who end up wrapped up in emotion, just let go. Come back to being space, the space you already are. You don’t need to visualise anything. If you happen to end up visualizing during this part, just loosen up. Come back to being space. There’s nothing to do. We’re just coming back to our nature of space by simply relaxing.
On this place there’s nothing to do, there’s nothing to alter, every thing is excellent. Just rest into, rest as, vast, spacious awareness. Already awake, totally clear, utterly complete. Nothing to do and no doer.
Good, now we’re going to do some visualization. So, into this field of emptiness, into this field of just empty awakeness, vast space; it’s easy to project visualization because there’s nothing in the best way. And what we’re going to visualise tonight is, going to begin out with, we’re going to pretend that this awake awareness is centered at the highest of our head, or type of towards the highest center of your head. It’s after all not centered anywhere in any respect but for now I need you to assume that there’s a sort of a stupendous white light with possibly a tinge of – very, very light tinge of – purple shining, radiating in the highest, from the highest of the pinnacle, like a sphere of sunshine. And the sphere of sunshine is just the middle of this total acceptance, total sense of loving presence. An actual deep, deep peace and complete kindness and wisdom. So just imagine this whitish light radiating like a stupendous white sun at the highest of the pinnacle. And it’s radiating out complete unconditional love, complete kindness, deep, deep, deep sense of caring and compassion. And just keep visualizing that for now.
Just imagine that awake awareness, the vast, spacious awareness is like centered at the highest of your head. Again, it has no center. But imagine for now that there’s a center there and it’s composed of a shining white light that’s just radiating out in all directions. An excellent, beautiful white light of affection and kindness and caring and compassion. Deep, deep, deep wisdom shining in all directions.
Good. Now let’s just allow that center of awake awareness to simply drop down into the middle of the pinnacle, okay? And now let’s picture this as a golden yellow orb of radiating light, radiating light. Your body, your bones, your muscles; none of that’s in the best way. The orb of radiating yellow light is there and this light is the sunshine of spiritual wisdom. That is, for those who want, you’ll be able to picture all of the spiritual teachers of all time there. Or whatever spiritual teachers, especially the nice masters of the past. They’re all positioned there, shining this light of wisdom, of , of , right? So you’ll be able to either picture this yellow, glowing orb by itself or you’ll be able to include the presence of those tremendously powerful spiritual beings who’re looking upon you with kindness and caring. Total, total acceptance of you simply the best way you might be, and radiating, beaming wisdom. Aiming wisdom and clarity and confidence into your being. So it’s each inside you but it surely’s also radiating into you and radiating out into the world. And it’s stuffed with every being who you concentrate on to be, like, an woke up spiritual master; like a Buddha, like a bodhisattva. All of them taking a look at you with kindness and caring.
So you might have noticed we’re doing the mandala visualization but as an alternative of placing the mandala around us horizontally in space we’re stacking the mandala up and down the central channel, the .
So often we see these spiritual or wisdom figures as judgmental but here they’re utterly accepting of you simply the best way you might be. Utterly in your side, utterly cheering you on, so to talk. You recognize, supplying you with guidance that you just require. Freely offering you all of the wisdom they’ve to provide. And helping to awaken your spirit to make clear your mind, to… and you’ll be able to feel the boldness and you’ll be able to feel the competence pouring into the system and radiating out with this yellow light throughout.
Good. Now let’s allow that faux center of awake awareness to drop down right into the middle of your chest, even behind the physical heart. Deep, deep, deep in your chest at the extent of the guts. Right in the middle, unlike the guts. And I need you to picture green light now, a green sphere of gorgeous, emerald green light. A really life giving color. The colour that makes you’re feeling enthusiastic and inspired and stuffed with joy. And that is the place of our family members. So along with this radiating green light of affection and belonging, that feeling of friendliness and togetherness and love and caring, I need you to picture your dearest family members. Your loved ones, your mates, your animal companions; all of the beings who’re in your life whom you’re keen on and who love you. And movie them there in the guts, again. Gazing at you. Gazing at one another with total acceptance; acceptance, real friendliness. Friendliness on this case is that desire to simply connect with others and be kind. And in addition you’re feeling there, the sweetness, the sense that once they’re comfortable, you’re comfortable, once they smile, you smile. And I need you to simply feel that love pouring out from the awake awareness center in the guts and pouring back in. Filling you with love, filling you with sweetness, filling you with friendliness. So it’s each radiating out and in addition radiating in at the identical time on this green light at the extent of the guts.
Sustain the visualization and feeling the emotions. Don’t wander away in thought. Just keep feeling the friendliness, the sweetness, the love, the caring, the belonging, the acceptance; visualizing that radiating out and pouring back in repeatedly.
Good. Now again let’s allow the apparent or imaginary center of awake awareness to drop down into the solar plexus region. This isn’t the belly, the lower below the stomach, that is above. You may really feel like a solar, the solar plexus energy. I need you to see this very vivid, very sharp, very fiery red light there. Brilliant red light. Incredibly vital, incredibly strong and in a way it’s sharp. You may even, though it’s this radiating red light from a sphere, it has a pointiness or a sharpness. And that is the energy of protection. That is the energy keeping us and others protected. That is each us keeping others protected and others keeping us protected, and even spiritual beings keeping us protected. So with this red, fiery, pointy, fierce, intense red light; picture any beings there that you think that of as protectors. Protectors for you, protectors of the world. The world needs protectors really bad at once. Imagine the beings, they could even be similar to the spiritual beings, they could even be similar to the love beings. They don’t must be different. However the beings who’re fiercely protecting the earth, fiercely protecting you, fiercely protecting other people, fiercely protecting all of the beings of this earth and of this universe and who’re intensely aware of the preciousness of every being and the dignity of every being and the nobility of every being and are dedicated to preserving and protecting them. So feel that basically fiery, really powerful, really beautiful, kind, protective energy; the fierce, protective energy on this solar plexus area now.
Okay, excellent. And now from there let’s drop down again. Drop down, drop down all of the strategy to the perineum, right? So to the very base of your torso. And here I need you to picture deep blue, good deep blue, almost indigo light radiating out. Radiating out in all directions from this center of awake awareness, all the best way down within the perineum. Feel it glowing. Feel it shining. This tremendously stabilizing, grounding, deep blue light. That is the realm of support. That is the energy of resource and resilience and support. That is the support of all of the ancestors. That is the support of the physical world around us and the support of the body. Feel this incredibly structured, patterned, predictable and delightful, soothing blue light radiating out and in addition pouring back in, at the bottom of the body. Feel the support, feel the groundedness. Feel the sanity and humility and stability. Feel the gravity and the earth itself.
Okay? Good. Now, what I need you to do is on the in-breath, I need you to picture the breath coming in through the highest of your head, through that white light. Moving into the middle of your head with the yellow light, coming down the middle of your spine into the guts with the green light. Into the belly with the red light and into the perineum with the blue light. After which on the out-breath it’s going the opposite way, in through the perineum, up the spine, through each of the centers; blue then red, then green then yellow, then white and out the highest of your head.
Okay? So it’s a funny visualization. Energy coming in the highest of the pinnacle, moving through each of those centers. Re-each of the centers, continuing to radiate and feeling that energy. After which in through the underside of the spine, coming up, up, up, up through the spine and out the highest of the pinnacle, okay? Proceed with that visualization now and really feel the energy at each location. Don’t pause, don’t hit your breath but just evenly feel the heartbeat of every of those spheres of energy, because the breath goes up and out after which back in and down.
Continuing on that in-breath, the air goes through the highest of the pinnacle all the best way all the way down to the underside of the spine after which now all the best way all the way down to the middle of the earth. After which that out-breath comes from the middle of the earth, all the best way back out through the highest of the pinnacle and out to the cosmos. So the in-breath actually comes from all the cosmos, down through the highest of the pinnacle, all the best way all the way down to the middle of the earth. Feel the middle of the earth. After which the out-breath from the middle of the earth, swooping up all the best way back up into the cosmos.
Okay? Good. Now let go of that and just allow the white light and the yellow light to come back down into the green light at the guts and gather there. So that every one three are shining now way more brightly, way more intensely. And permit the blue light and the red light to come back up and gather in the guts, now shining way more intently. And all these lights together, after all, make white light again. So this was an excellent, beautiful, tremendously loving, tremendously clever, caring, compassionate light. Shining in the guts; light of awareness, light of wisdom, light of compassion, light of affection, light of total acceptance, light of peace and kindness, shining in the guts. Feel that very clearly. Shining in the guts, radiating out in all directions and pouring back in from all directions too. Let this radiant love touch all beings all over the place. Let this peace touch all beings all over the place. Let this kindness touch all beings all over the place. Let this wisdom touch all beings all over the place.
Good. Now let go of all of the visualization and just come back to resting as open, empty, spacious, clear awakeness. Awakeness that has at all times been there, that at all times is there. Total clarity and kindness that at all times is behind every experience. This vast, spacious awareness; just rest there. No images in any respect, no doing in any respect. If any doing comes up, just let go, let go, let go. Simply rest because the vast, spacious awareness you’ve at all times been.
Okay? Good. Very, excellent. All right everybody let’s end the meditation there.
Dharma Talk
And you’ll be able to allow yourself to maneuver and shake and wiggle and stretch. And just allow your body to do what it must do to feel good. Allow yourself a pleasant glass of water or some tea, or whatever suits you in the meanwhile. And just notice how you’re feeling, how you’re feeling after doing this, we’ll call it a central channel visualization; the , the central channel visualization. We were stacking the visualization that we normally do as a mandala. Again, normally the mandala is around us in space, here it was stacked up the central channel. It’s one other strategy to do it and a really powerful strategy to do it.
I need to remind you that, you already know, awake awareness, awareness itself has no center. It’s not coming from anywhere. It already is all over the place. It’s non-local, it has no center and it has no edge. It has no circumference, it has no boundary. So once we’re doing the visualization that it’s coming from the pinnacle, or that it’s in the middle of our head or that it’s on top of the pinnacle or in our heart, or whatever. I used to be pretty careful to say a pair times no less than that it’s pretend or that it’s an imaginary center. But I just need to re-emphasize that – that we’re picturing it as having a middle but it surely doesn’t really have any center. Or to place it in one other way that’s equally true, let’s imagine it’s centered all over the place and so all over the place is the middle. That’s why we are able to visualize like that and have it’s powerful.
You notice before we began we did a sort of, we did awake awareness or vast, spacious awareness; emptiness meditation, right? Just dropping every thing. Just letting every thing be. Just letting awake awareness, letting awareness rest in itself. After which we did our whole visualization after which at the top we got here back to simply allowing awareness to rest in itself with no visualization in any respect. And in order that’s how we try this. We sort of like, it’s almost like metaphorically we’re just erasing the blackboard, you already know? I don’t find out about you but I went to highschool when there have been real blackboards that wrote with an actual chalk and you already know we had those kinda cloth erasers, eraser blocks. And so you already know before you’re going to put in writing something on the board you simply erase every thing that’s there and sort of return to that blank slate, the tabula rasa. And in a way awareness itself is the final word tabula rasa. It’s sort of the primordial, uncreated source of all creations. So we return to that before we start, right? I had you do some stabilizing breath meditation first. But then we go into vast, spacious awareness and essentially wipe the blackboard clean, we erase the blackboard. And that offers us a stupendous palette, or what’s the proper word? The canvas, a stupendous canvas upon which to – now I’m going to alter from the blackboard metaphor because we’re using colours. A wonderful canvas upon which to color our visualization of those various energies.
So in case you ought to go over that again, we were doing first—energy of just unconditional kindness, unconditional caring, love and so forth. And that’s just awareness itself. That was the white light at the highest of the pinnacle.
Then in the pinnacle it was gold and yellow light. And that was the wisdom, specifically the wisdom energy of all of the spiritual teachers.
After which we went to the guts which was green energy. Green energy of affection, of friendship, of community, of connectedness. In order that was the green.
After which we went all the way down to the solar plexus, sort of the upper belly. That real radiant, intense, red protective energy. A lot of people report that once they do the mandala visualization, or on this case the central channel, one in all the central channel visualizations, that red energy looks as if the one which’s probably the most missing or the toughest to get in contact with. And the thought there’s – a part of the kindness, a part of the caring that we’re discussing is taking care; taking good care of other beings like just how you’d protect a tiny animal or you’d protect somewhat baby, or whatever. That sort of fierce protection, “hey I’m not gonna let anyone harm this being.” Well, in the identical way we now have spiritual protectors who feel that way about us. We have now energetic or, or imaginary, archetypal protectors who feel that way about all beings or the entire earth or the entire universe. That sort of like, “hey, we’re going to deal with this thing and we’re going to truly use our energy to guard it.” In order that’s that red protective energy and if that feels weak for you or it was hard to get in contact with then, that’s telling you something, right? That’s, and in truth this whole way of visualizing may be considered sort of a, too strong a word is diagnosis, but it surely just sort of shows you where possibly things are somewhat weak. And so for those who, like many individuals, weren’t in a position to tune into that protective energy so easily or it was not as available, then I need you to spend overtime serious about what symbolizes protection; like ‘fierce, mama bear protection of the cubs’ sort of energy for you. And to have the opportunity to picture that and to feel that, okay?
After which happening all of the strategy to the perineum, all of the strategy to the bottom of the spine. All of the strategy to the sort of like, of the body. We have now that blue energy and that’s the energy of the inspiration, the groundedness. The sort of physicality of our being itself. It’s a stunning indigo blue; deep, deep, blue light. And you’re feeling that sort of structuring principle, the patterning principle, we even feel the ancestors. So there’s an entire reference to death there. And that one goes all the best way down. We could consider it as going all the best way down into the core of the earth. Similar to we are able to picture the upper one, the sort of like, formless wisdom one, expanding out to contact all the universe.
And so you’ll be able to consider this visualization nevertheless you would like. It could actually be sort of a Jungian psychological, a Jungian-esque psychological tool. Or you already know, depending on your individual personal way of referring to things, you’ll be able to consider these as real energies and real subtle beings and with Buddhas and bodhisattvas and various deities involved. So it’s, you’ll be able to take it nevertheless you ought to take it. But you’ll notice after doing the visualization that you’re feeling more centered, more alive. Things are more vibrant, more 3D. And in addition there’s a sort of clarity and your heart is open. It’s very, very, very necessary. Again, I said this through the meditation, but if you’re picturing these wisdom beings, whatever, whoever they might be. I don’t want you to ever consider them as being judgmental or like ‘oh, you’re a sinner or oh, you’re doing it mistaken, or whatever’. They’re never like that. That’s, that just isn’t the energy of a wisdom being. The energy is – they’re in your side. They really love you and care about you they usually need to assist you to grow in a extremely positive way. They really just want the most effective for you. They need you, they need you to grow they usually want the most effective for everybody else, too. So it’s not like a zero-sum game. It’s not like, ‘oh, they need you to grow on the expense of the remainder of the world’. They need you to grow along with all other beings. So these are the sort of energies that I need you to picture. When, especially for the wisdom beings, the spiritual beings, the guides within the yellow light in the pinnacle – we could have put it right within the third eye if we desired to – a strategy to picture them is basically in your side. Not in some way judging you or finding you falling short, okay? In order that’s somewhat bit about that, somewhat bit about this visualization. Let me know the way that went for you.
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