Everything Is Just a Happening
This guided meditation by Alan Watts really helped me this morning. (There’s a version without music as well.)
From The Practice of Meditation:
Simply sit down, close your eyes, and listen to all sounds that may be going on — without trying to name or identify them. Listen as you would listen to music. If you find that verbal thinking will not drop away, don’t attempt to stop it by force of will-power. Just keep your tongue relaxed, floating easily in the lower jaw, and listen to your thoughts as if they were birds chattering outside — mere noise in the skull — and they will eventually subside of themselves, as a turbulent and muddy pool will become calm and clear if left alone.
Also, become aware of breathing and allow your lungs to work in whatever rhythm seems congenial to them. And for a while just sit listening and feeling breath. But, if possible, don’t call it that. Simply experience the non-verbal happening. You may object that this is not “spiritual” meditation but mere attention to the “physical” world, but it should be understood that the spiritual and the physical are only ideas, philosophical conceptions, and that the reality of which you are now aware is not an idea. Furthermore, there is no “you” aware of it. That was also just an idea. Can you hear yourself listening?
And then begin to let your breath “fall” out, slowly and easily. Don’t force or strain your lungs, but let the breath come out in the same way that you let yourself slump into a comfortable bed. Simply let it go, go, and go. As soon as there is the least strain, just let it come back in as a reflex; don’t pull it in. Forget the clock. Forget to count. Just keep it up for so long as you feel the luxury of it.
(via open culture)
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