27d • Meditation
Somatic Non-Dual Meditation — 25-30 minutes
1. Arrival and Grounding (2–3 min)
Sit or lie down so you feel supported.
Let attention drop from thoughts into contact: feet, seat, spine, breath.
Sense gravity holding you; let the exhale lengthen naturally.
No effort to calm the mind — simply include the body.
---
2. Full-Body Sensing (5 min)
Sweep awareness slowly through the body: head → shoulders → chest → abdomen → pelvis → legs → feet.
Notice weight, vibration, temperature, pulsing.
When you find a place that feels tight or numb, linger there; let breath touch it gently.
You’re not naming or analyzing — only feeling directly.
---
3. Meeting the Knot (5–7 min)
Choose one area that draws attention — perhaps tension in the stomach or throat.
Ask inwardly, “What’s the feeling here?”
Stay with pure sensation: pressure, heat, quiver.
If emotion arises, let it move through sound, tears, trembling — the body completing something old.
The key attitude: soft, curious presence, not trying to change anything.
---
4. Allowing Release (5 min)
As the sensation shifts, notice subtle spreading warmth or emptiness.
Let the body lead; tiny spontaneous movements, sighs, or stillness are all fine.
This is the physical equivalent of “feeding the demon” — tension receives awareness and dissolves.
Sense the whole body as one field of tingling aliveness.
---
5. Resting in Open Awareness (5–8 min)
Now drop any focus.
Feel breath and body happening in awareness.
Sounds, sensations, thoughts all appear and vanish inside the same open field.
There’s no center; awareness knows itself through everything arising.
Recognize this clear, spacious knowing is what the body has been pointing to all along.
---
6. Integration (2 min)
Before standing, notice ordinary perception again — weight, breath, environment.
Bow inwardly to the body as teacher.
Carry this felt openness into movement and conversation; keep a thread of sensing as you live.
🪞 Why it’s Non-Dual
Body and awareness are not two: every sensation is awareness’s own texture.
Healing happens through inclusion: nothing is rejected or fixed.
Clarity and compassion arise together: when sensation is met fully, the heart naturally opens.
---
Practiced regularly, this becomes a living Mahāmudrā:
no object to visualize, no deity to invoke — just the direct, embodied recognition that the same luminous awareness animates every cell of the body and every appearance in the world.
3
0 comments
Somatic Non-Dual Meditation — 25-30 minutes
skool.com/shangriballa
Join our free non-dual community to connect with a global family of seekers. Discover your inner guru and integrate spiritual wisdom into your life.
Leaderboard (30-day)
1
+17
2
+5
3
+2
4
+2
5
+2
Powered by