The ego -- the sense of 'I' -- is driven by survival instinct, engrammed in the nervous system and fear is its protection mechanism. But what is fear if not an internal sensation that we resist, and just that? By gently confronting it, I try to rest in awareness itself, beyond ego, beyond life and death, on a daily permanent basis. I have no choice, it's here. No, I have a choice, that of resisting or surrendering.

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.

Read along slowly or close your eyes after each step and simply feel what’s being pointed to. --- 🪞 Step 1: Settle Sit comfortably. Let your body relax — no special posture needed. Take one or two slow breaths. Notice the natural rhythm of breathing, the sounds around you, the light, the space. Let everything be exactly as it is. --- 👁️ Step 2: Look Out Open your eyes, if they were closed. Notice what’s appearing in your field of vision: shapes, colors, movement, maybe your hands or legs. Now silently say to yourself: > “All of this is appearing in my awareness.” Don’t try to change anything. Just see. --- 👆 Step 3: Point Back Now, slowly raise one finger and point outward — at something in front of you. You’re pointing at a thing. Now gently turn your finger around and point back at yourself — at where others see your face. Ask, quietly: > What do I see here, at the end of my pointing finger? Don’t imagine your head or your face. Look freshly. Is there anything here between you and the world? Or is there just open, clear space — and within that, the world appearing? --- 🌌 Step 4: Rest in What You Find Notice this open space is awake — aware of colors, sounds, sensations. It’s not a thing, not a head — it’s just capacity for the world. Everything arises in this openness — sounds, thoughts, sensations — all appearing and disappearing effortlessly. And yet, the openness itself never changes. It’s always clear, still, present. --- 🌞 Step 5: Recognize Right now, from your own first-person view: You have no face, no head, no boundary. You are the open, aware space in which everything appears — this screen, your hands, the sounds of life. This is “seeing who you really are.” Simple. Immediate. Already here. --- 🕊️ Stay for a few moments in this awareness — headless, open, quiet — before thoughts return.

https://music.apple.com/gb/album/illuminate/1797042165

True meditation has no direction or goal. It is pure wordless surrender, pure silent prayer. All methods aiming at achieving a particular state of mind are limited, impermanent, and conditioned. Fascination with states leads only to bondage and dependency. True meditation is abidance as primordial awareness. True meditation appears in consciousness spontaneously when awareness is not being manipulated or controlled. When you first start to meditate, you notice that attention is often being held captive by focus on some object: on thoughts, bodily sensations, emotions, memories, sounds, etc. This is because the mind is conditioned to focus and contract upon objects. Then the mind compulsively interprets and tries to control what it is aware of (the object) in a mechanical and distorted way. It begins to draw conclusions and make assumptions according to past conditioning. In true meditation, all objects (thoughts, feelings, emotions, memories, etc.) are left to their natural functioning. This means that no effort should be made to focus on, manipulate, control, or suppress any object of awareness. In true meditation, the emphasis is on being aware, not on being aware of objects, but on resting as primordial awareness itself. Primordial awareness is the source from which all objects arise and subside. As you gently relax into awareness, into listening, the mind’s compulsive contraction around objects will fade. Silence of being will come more clearly into consciousness as a welcoming to rest and abide. An attitude of open receptivity, free of any goal or anticipation, will facilitate the presence of silence and stillness to be revealed as your natural condition. As you rest into stillness more profoundly, awareness becomes free of the mind’s compulsive control, contractions, and identifications. Awareness naturally returns to its non-state of absolute unmanifest potential, the silent abyss beyond all knowing. ADYASHANTI