Already Here
Ya Aquí
This meditation invites you to notice that what you are searching for is not somewhere else but is already present in your experience right now.
Already Here
Settling in
You can leave your eyes open if you prefer.
It's always good to notice if there's a habit,
for example, just always meditating with eyes closed, for it to become a habit.
The visual field is very distracting,
but it's very valuable to explore meditation with eyes open,
with just whatever feels right.
Letting go of effort
The tendency is to try to do something,
to try to have something happen,
to get something,
to get somewhere.
It's important to start with the most important thing,
which is to understand, even conceptually,
that what we're looking for is already here.
And what meditation can offer is the seeing through what is in the way.
There are beliefs that what we're looking for is somewhere else,
that what we need is not here.
To awaken is to dispel this belief,
or to create a crack in its foundation,
to see or glimpse deeply.
What I'm looking for is here.
It always has been.
Then there are many, many paths and techniques for this,
ultimately all involving seeing what the mind is and what it does.
Noticing experience
Now just notice.
Of your experience, there's sensations:
the body and the breath,
tingling in the hands, feet, the legs, the skin,
the aliveness, subtle or not,
maybe with some tensions and discomfort.
All of that space of sensation.
Then this voice and some other sounds in the background.
If your eyes are open, there's direct perception of seeing.
If they're closed, you'll still have images forming, more abstract.
The world of thought
The world of thought is just one field, complex.
There will be images, all imagined,
not seen now through the eyes. Imagined images.
Images of the past, images of the future, images of self.
Perhaps even an image of your face or the location where you're at.
Images.
There will be imagined sounds, possibly dialogue, words.
Thinking in words.
Then there's a more subtle mind mapping,
which could seem like the background of reality,
but it is also images.
All understanding of what is appearing,
the sense of there being a world,
all of the understanding of the world, the planet,
with people, your life, everything that has been learned,
just appearing there in some form in the background,
mapping this experience into an understandable reality, a known reality.
All of that is also imagined.
All of it is thoughts.
Useful or not.
Sinking into the whole field
Sinking into all of this.
Relaxed into all appearances as all one infinite field.
Sensations, sounds, colors, shapes, forms,
thoughts, memories, images, sounds,
the sense of a world,
the sense of being here in a place.
Let it all appear.
As if you're sinking into it,
allowing the intimacy with everything,
as if you're soaking in it,
absorbing all experience of sensation, including the mind.
No need to do anything with the appearances of the mind.
It is all just like sensations and sounds, just appearing.
A very beautiful, complex kaleidoscope of experience.
Absolute miracle.
The heart
And the sense of beingness, of presence, of aliveness.
At the level of the heart, something as well. Relax. Allow.
Can you allow the lovingness in your heart?
Allow the lovingness that is here.
It's not coming to you, it's coming from you.
It's just about noticing, the seeing,
the recognizing of the beauty of this. This miracle.
Allowing contraction
A sense of contraction and withdrawing can be noticed.
Withdrawing into thoughts, thought streams.
And just a deeper allowing.
Everything appearing as one infinite field.
The empty, receptive knowing of it all.
It's this. Always.
Wakefulness is already here.
This, always here. So simple.
Notice if the imagination is compelling.
Just lean into the vastness of sensation, perception, sounds.
Let the mind do what it does.