Try this self-inquiry meditation on the question ‘That Am I?’ that could assist you look past your vanity’s meaning of you as well as discover exactly what exists beneath.
1. Settle into your body.
Come into a comfortable sittinged pose, with your eyes shut, and also your hands folded in your lap. Extend your back, and allow your chin return so you feel as if your head is being suspended by a cable from the ceiling. Scan your body, discovering and also softening any type of rigidity in the shoulders, face, upper legs, belly, arms, as well as hands. Take 5 deep inhalations and also exhalations.
2. Focus on your breath.
Become knowledgeable about the increase as well as autumn of the breath. Allow your breathing be all-natural and also relaxed as it brings you into today moment. Really feel the coolness of the breath as it moves in the nostrils and the heat as it flows out. Notice where you feel the breath in your body. Do you feel it in the upper body and also shoulders? In the diaphragm or belly?
3. Quiet the mind.
4. Practice inquiry.
As your mind silences, begin to decrease in the inquiry, ‘That am I, without words? Without ideas? Without memories or emotions?’ Pay interest to the understanding that opens up. If words or emotions occur, enable them to be there. Recognize them–‘ ideas,’ ‘despair,’ or ‘confusion’– and also go back to the inquiry. You’re not seeking an answer. Look past the responses that emerge to experience the bare understanding that is your sense of being, of pure existence.
5. Rest in awareness.
This sense of pure existence is there, and also as you exercise this reflection, it will eventually expose itself. Proceed your questions, as well as see if you can delicately rest for a second or two in the wordless recognition that quickly adheres to the question. The opening right into recognition may last just for a few secs. If you obtain hung up on your ideas, begin again: Go back to the breath, and the rule ‘I am.’ Ask the question again, as well as discover exactly what emerges. Remain with the method for as couple of as 5 or as lots of as HALF AN HOUR. Then open your eyes, as well as return to your day.
http://www.yogadivinity.com/sally-kemptons-simple-self-inquiry-meditation
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