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The single most important thing that
can bring you into meditation is to do one simple thing:
Close your eyes for a minute...
After opening them again, read the next lines:
Did you notice? The moment you close your eyes, the inner
sensation of the body intensifies. This happens automatically
because the large amount of mental energy used for seeing is now
free to be utilized in sensing. Due to this surplus energy, your
sensory awareness spontaneously dives deeper into your inner
body realm.
Now close your eyes again for a little while...
After opening them again, read the following:
In the next closed-eyes session, I would like you to do one more
simple thing: Allow yourself to be present in an innocent and
spontaneous awareness. Do not control this awareness by
directing it to certain places. Just be aware that you are
aware, in a kind of "aha" state.
Now close your eyes for a little while...
After opening them again, read this:
Did you notice that awareness grows by being aware of itself? If
you did not, that is perfectly okay! Whatever you experience for
yourself is more valid than what I write. Embrace simple
awareness in whatever form it comes.
Now close your eyes for a little while...
After opening them again, read this:
Now comes the next step. By being aware of being aware, the
awareness of inner body sensations also grows. Observe this
inner world through innocent "aha" sensation.
Close your eyes again for as long as you like.
After opening them again, read this:
Did you notice muscular tensions you were not previously aware
of, small unpleasant sensations, even pain? And beyond that: Did
you notice the ever-morphing micro-life inside of you? Just be
with all that without changing anything.
Close your eyes again for as long as you like. After opening
them again, read this:
Did you notice all sorts of thoughts? When you engage with them,
your awareness drops into a more daydreamy state. This happens
because thinking requires energy, and this energy is taken from
the awareness operative system. However, after some time, there
will come a brief moment where your awareness peaks again by
itself. In this second of returned awareness, you can have the
meta-thought: "Ahh, I was thinking." This split second is
of utmost importance because only here will you find the
stepping stone that can bring you back to the simplicity of
being aware of awareness and inner bodily sensations. So, every
time you become aware that thoughts have lured you away from
that simple "aha" state of felt observation, just return to the
inner body.
Close your eyes again for as long as you like. Then open them:
Did you notice the interplay between sensing and thoughts?
Observe carefully and come to your own conclusions.
Take a dive again before reading the next:
You now stand on the threshold of a sensory journey into the
dark oceanic space of the body, where we are, more than
anything, living and morphing waves of sensory
'energy' from the
primordial ocean. Isn't it strange that the emotional life
we encounter here can be so strong and yet so enshrouded in
unconsciousness that we are often unaware of how much it
controls our lives?
Meditation is a dedicated and lifelong investigation into the
inner body space, where we, in simplicity, with "aha" awareness,
phenomenologically register what lies hidden in the
interoceptive body world.
What can I experience here?
When I direct my attention and consciousness outward, I name
what I feel: love, peace, anger, insecurity... all are labels I
use in my daily interaction with the world.
My question now is:
What are these feelings really when I turn my phenomenological
investigation inward?
In Feedback with the Primordial Ground
"When
you look into the primordial ground,
the primordial ground looks back at you."
— Nietzsche
After
reading this section, close your eyes again. Feel the many
different sensations on the surface of your skin. Feel your
feet, legs, hands. Let your attention wander through the
landscape of your skin. Also, feel the sensation of clothes on
your body. You might even feel the sensation of hair on your
head and the feeling of your face meeting the air around you.
When you let your innocent attention make these simple
observations with closed eyes, the experience will spontaneously
intensify. Attention creates a feedback amplification of
sensation.
This feedback is a crucial quality in meditation.
It is this very spiral feedback that means you fundamentally do
not need a teacher to guide you. You are given the direction for
your next step in the echo that comes when, as Nietzsche says,
you call into the primordial ground, and it answers you shortly
after.
However, there is a crucial difference between Nietzsche and
meditation. Nietzsche 'looks' into the primordial ground. In
meditation, we 'feel' it, we 'sense' it.
It is like sunlight. You can see sunlight, but you can also feel
its warmth on your skin.
Now
enjoy your inner sunshine with closed eyes!
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