15 Minute Guided Yoga Meditation.
FRANCIS:
make sure you are comfortable
close your eyes
welcome the thoughts
the sensations
the perceptions
whatever appears
in your awareness
feel the contact area between your body and the chair of the floor
and let the chair, the floor take care of the weight of your body
completely trust
the chair and the floor as if they were friendly
so that you can completely release the weight onto this support
you see that to be observed as you do that that there were subconscious remaining tensions there
as if you wouldn’t completely trust the world and the objects in it that surround you
some residual sense of separation and fear
so feel that the objects around you are their friends not your friends not your enemies they are your family your close family
and see what happens when you this when you do this that the sense of separation the sense that the chair or the floor is not you disappears
that you it is
replaced by the sensation of continuity
as if the chair or the floor will permeate your body
and your body expands into the floor onto the chair
you can do the same also with the contact area of your arms or hands with your whatever they are resting upon
with your thighs or your arm chair
that you trust this contact area there and that you allow for the weight of the hands forearms arms and even shoulders to be completely released onto this support
this friendly support
now pay attention to your breathing process without changing it
there is no intention to change anything about it
feel the air that comes in and goes out
and now instead of this air that comes in and goes out being some kind of inert mineral object made of oxygen and a few other gases
feel it as being alive and friendly learning
so you said you are completely open to the air you breathe because it’s your strength and it is like breathing love itself
and not only taking it in into your lungs but then
opening your body inside so that it can completely permeate your body and
from your chest then pervade the totality of the self
so you invite the air into the totality of your body
including the souls of your feet your your toes your fingers so you your breathing is really deep
in that sense that you breathe into your legs your arms your hands so that there is no separation really between the air that surrounds you in the air which is in your body
as if your body was made of air and even ultimately as if you are not no longer breathing just through your nose but breathing through your skin all over
and as if your skin instead of being a barrier that separates your body from its surroundings is rather a bridge or the porous medium that allows for this mutual interpenetration between the body and its surroundings the space that surrounds it
so that you feel that instead of being your body being a close container if you will
to be more like a statue made of salt that has been immersed in the ocean and becomes the ocean
and now don’t try to do anything don’t let go of even these images and analogies metaphors suggestions
just be one with the moment and see that in the moment itself there is a complete continuity between your body and the world and also between your body as an experience and your thoughts
that your body your mind and the world are not three separate objects
an experience but that as an experience they are intertwined and indissociable
is only an operation of thought that separates them and distinguishes
but in our direct experience without reference to the known to the past to concepts they are one one singular reality.
