Meditation – What knows I am thinking?

Meditation is a journey that will take you through different emotional layers. Let them through you without hanging on to them or trying to push them away.

Purifying effect of meditation, layers of “stuff” are being removed from your system.

Meditating is inviting both an intimate encounter with your own mind and heart and a deep opening to the universe itself.

1.       Upright posture; Get comfortable spine erect chest open, balance  between postural perfection & forgetting the body  

2.       Signal the mind, “it is time to turn inwards” Daily core practice, base, foundation for turning mind inwards. Daily practice = groove in consciousness.  

3.       Goal is to enter a natural state of meditation. Technique is a portal. Goal is not to be master of technique.

4.       Breath awareness

5.       Begin to quite the mind. Towards the awareness of the source behind the thoughts & emotions.

6.       Mindfulness of breath. Follow the flow of breath, turn mind inside. Observe the rise and fall of breath. Note coolness of breathe touching nostrils on inhalation. Note the slight warmth on nostrils on exhalation.

7.       When thoughts arise, note "thinking" and return to focus on breath

8.       Observe part of body that moves with breath. Upper chest, diaphragm or belly.

9.       Mantra TRUST. When other thoughts arise bring soft focus back to TRUST.

10.    Come to centre. Focus on the centre of the heart behind the breastbone. Let breathe flow as if into and out centre of chest.

11.   Feel that the inhalation ends at the centre of chest and the exhalation rises from there.

12.   Gently focus attention on the centre of the heart.

13.   Word that helps turn inwards TRUST

14.   Think this word to yourself with every exhalation. Imagine TRUST being dropped into the centre of your heart.

15.   Let your mind gently release and settle into the heart’s centre.

16.   Third eye, thumb size flame, soft focus feel golden warmth

17.     The place beyond thought. The goal is to move past your concepts about yourself and bring yourself to that inner witness.

18.   Use the natural tendency to think as a trigger to look beyond thought.

19.   Begin by focusing on the flow of breath, cool on inhalation warm on exhalation.

20.   As you notice mind wandering as yourself, “What knows I am thinking?” What and notice what arises in wake of the question. Within a few minutes you observe that there is a “knowing” that observes thought as they arise.

21.   Little by little try and remain present in this knowingness.

sallykempton.com