Word count:2389
hey this is Leo for actualised org and in this episode I'm going to walk you through a guided meditation I'm going to show you what is perhaps the least painful and the most pleasant way to meditate this is a live exercise that I want you to do with me this is not something you just listen to this is something you actually have to sit down and do so find 20 or 30 minutes to set aside right now or sometime today and do this exercise do not put this off I'm going to give you just a little brief introduction here but mostly there's not going to be any Theory here I want you to get a direct experience of what it's like to do an awesome meditation session alright so don't put this off remember that almost all my episodes I give you specific simple but specific action steps that you can start taking to start transforming your life and if you dismiss them and just say oh that's not important I already know that then you're missing like 90% of the juice this is where the power is at listening the theory is not where the power is at the power is in the practice so start the practice right here if you're new to meditation then this will be a great introduction it'll show you how to do it in a very pleasant way and if you've already been meditating for a while then this will still be valuable to you because I'm going to introduce a very important critical component here which likely your current meditation sessions are missing especially if you have this problem where you're frustrated with meditation so this is going to be very valuable for you the important component that I want to introduce to you here is the component of letting go the component of surrender too often when we get into meditation we come into it and we have all these objectives such as we want to be a good meditator we're told to quiet our mind we're told to let go of thoughts and what happens is that we're so busy letting go of thoughts that we end up actually being in control the entire time and what we don't realize is that the letting go and the surrender is a critical part of a successful meditation session and I want to give credit to ig shanti who I got this insight from right he really opened my eyes to this fact that man I need a less neurotic way to meditate I need a meditation method where I am really letting go and I'm actually enjoying it rather than sitting there and neurotically trying to manipulate all my thoughts so this is sort of like the no manipulation method you want to call that but that's all the theory I need to give you everything else you're going to learn here in the exercise so let's get started go ahead and find a comfortable position preferably seated not lying down and set aside some time where nobody will distract you where you can focus on this because you're going to go pretty deep in a short amount of time so you're sitting in this comfortable position you're going to close your eyes for the duration of this guided meditation so go ahead and close your eyes get comfortable in your seat and just sit for a second there and be still still yourself you don't need to sit in some meditative special posture sit comfortably in a relaxed way the way that you would if you were let's say watching your favorite TV show go ahead and take any ideas you have about meditation or any favorite methods that you've been using and just put them aside you won't need them for now this is something different with your eyes closed start to feel into your body and just become aware of the various sensations that comprise your body your feet your legs your abdomen your chest your hands whatever it is you don't need to especially feel into anything just let your awareness wander outside of your skull and just let it notice whatever comes into awareness really feel the body including any unpleasant sensations just allow yourself to feel them as you're sitting here listening to me do not try to meditate there is nothing for you to do here there is nothing to accomplish do not manipulate your experience in any way there is no need to enter in some kind of special mental state do not even manipulate yourself into relaxation do not manipulate your thoughts do not try to stop or to control your thoughts but simply let go of control that's it that's all you got to do just let go of control as you sit there in stillness even though your eyes are closed you remain wide awake you're awake and alert behind the closed eyelids notice the external sensations that are occurring for you right now external sensations are any sensations that are outside of your skull including your body so if you're noticing your feet that's an external sensation start to notice all the external sensations that are happening outside of your skull now push yourself out gently push yourself out of your skull and into the external sensations don't try to do this just notice that it's already done there is nothing to try or to do these external sensations are already there and they are already in your awareness and just become reality rather than being some thing that lives inside your skull or rather than being a human body sitting there instead become all of reality become every sight sound thought internal and external sensation become all of it don't merely watch it but actually be it you don't need to try to do that just notice that it's already the case you already are it there is nothing to do here nothing needs to be manipulated in order for you to be reality because you are reality every second no special mental state is required because it's always the case so there's nothing to try and nothing to do notice that there is nowhere to go there is nowhere else for you to be then right here where can reality run - from itself know where reality is everything that's occurring there is nowhere to run there is nowhere to manipulate to notice that notice that there is nothing to do notice also that there is nothing to understand or to know or to figure out with your mind so the mind can be completely let go because there is nothing for it to figure out let go of trying to become enlightened or to have any other kind of quote meditative experience the meditative experience is always the case every experience is a meditative experience because meditation is simply what is surrender yourself completely to what is surrender the mind and surrender the body let go of all manipulation even let go of the desire to let go let go of every struggle let go of any lingering worries that you have let everything go and relax your body fully relax your jaw relax your shoulders relax your arms and your hands release all the tension in your abdomen and relax your legs and as you're relaxing your body completely relax your mind do not manipulate anything just notice everything exactly as it is and notice how relaxed to do allow everything to just be including anything that's annoying or perhaps a bit unpleasant allow that to be - and if you have any resistance to letting go or if you have some resistance to an annoying sensation allow that resistance as well do not manipulate your resistance just allow it stop caring about anything there is nothing to care about there is no objective you do not even care about being peaceful or calm or relaxed or happy let go of caring and just be perfectly still notice your mind becoming very restful the mind just shutting down and notice your sense of self just getting pulled and absorbed into your surrounding environment all the sensations that are outside your skull notice yourself just getting absorbed into that and becoming it all that meditation really is is a resting of the mind for this short period throughout your day your mind will be totally at rest but inside you will be fully alert and awake be fully alert even though you are fully relaxed notice the natural spontaneous joy that overcomes you from simply being peacefully alert alert but perfectly still in body and mind be outside of your head be all of reality notice that this is already the case there is nothing to do surrender any last remaining shreds of the need for control or manipulation surrender yourself completely to reality and just sit if you notice thoughts arising allow them to arise if you notice a desire for control or manipulation arising just remember to fully surrender and to let go just let go anything is distressing you just let it go if you're unable to let something go just let go let go of the desire to let go enjoy your silence you enjoy reality this is all there is there's nothing else enjoy being aware notice that awareness is perfectly effortless you do not need to make any effort to be aware good take a few last moments to enjoy the silence gather any lessons that you learned here from this experience you can take them with you when you awaken so go ahead and slowly open your eyes and come on back okay great welcome back so that was a taste of meditation done properly meditation done in a manner where you actually let go and surrender the ego and you start to merge with reality a bit did you notice that did you notice the merging of reality starts to happen effortlessly when the mind is simply silenced and letting go has occurred the key lesson here is that you do not silence the mind through control and manipulation but paradoxically just by letting go right and at first what happens is that your mind can wobble a bit and when you let it go it can run away and it can go into monkey chatter but over time and this can happen rather quickly just within five or ten minutes if you just keep letting go and letting go and letting go and you keep letting go of any desire to not go into monkey mind mode and all they just keep letting go over and over and over again and you just keep pushing yourself out of your skull a little bit in a very gentle non manipulative sort of way then after a while you just enter this very very very deep peaceful place and then you can sit there sit there for half an hour sit there for a whole hour if you can that would be the ideal but if you only got 20 minutes a day do it for only 20 minutes a day so I hope you got some real first-hand insights about how to do meditation better apply these insights to your current meditation practice if you don't have and practice start one immediately because this is the number one the number one self-improvement habit that you can create that's it it's simple but it's number one and if you're interested and you want to use what I talked about here as a guided meditation aid and you're just starting off and you don't feel like you can do this with yourself when you're seeding when you're sitting down to meditate then I'm going to have an audio for you that's just going to be a you know straight edited just the guided part none of the theory nothing what I'm saying right now but just the guided part so you can loop it put it on your phone or on your iPod or something just kind of loop it over and over again every day and use it to meditate so that's it I'm signing off go ahead don't forget to click the like button for me post your comments down below I do read most of them and share this episode with friend and lastly come check out actualize I run right here this is my website and my newsletter sign up to the newsletter so that you're staying on track with all my future material so that you can start to practice this path the path of self-actualization there's a lot of theory I give you lots and lots of Theory the theory is great I love the theory you might love the theory too if you're like me but it's the practice that really transforms your life that's what you need to get into so staying on track by signing up to the newsletter that will keep you reminded it'll keep you from falling off track from getting distracted that's so important I guarantee that if you stay on track with me every single week for one year your life will start to change in remarkable ways and if you stay on track with me for two or three years Wow you're going to have some really powerful shifts so stay tuned and also do the practice work so that the more advanced material that I release in the future you can actually have some direct experience of because the things I talked about require direct experience if you're a real lover of the theory you have to become a lover of the practice too because after a while you can't get to the deepest theory anymore because you don't have enough practice so if you need to use that little mental trick to trick yourself into practicing more than do it whatever works you know lots and lots of practice is what's required to transform your life so sign up stick around and I'll see you soon with more you