Connect with Presence


Connect with Presence

CONNECT WITH PRESENCE

Being present, to most people, means being in the moment - 100% with whatever is happening, and not in the mind. 

Yes, presence is a state that is empty of thoughts. But it is more than that. 

Presence is not just being empty of thoughts. True, deep presence is being empty of thought, opinion, belief, judgement – empty of everything that we take ourselves to be.

Here is a practice that will gradually help you to increase your connection with the presence of emptiness.

Sit, close your eyes, start to relax. 

Look, or scan your body slowly and see if there are any tensions. If there are, focus your attention in the body and allow any area that has tension to feel heavy and soft until tension fades away.

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Take three deep in-breaths, then, on each out-breath, feel a deeper level of relaxation to come into the body. 

Don't try to do anything with your mind - just relax.

Let your breathing gradually return to normal and stay relaxed.

Now start to use your imagination to visualise your body lying on sand at the water's edge on a quiet beach in the warm sun.

Feel water come around you from a gentle wave.

The water is a pleasant relaxing feeling.

Your body is fully supported, relaxed. 

Feel your body floating now.

Imagine watching your body floating. 

Now you drop beneath your body so you can observe it above you from just a little below the surface.

This feels natural and easy. 

Your body is above you.

Your body has all its qualities and the mind, memories, relationships, ideas, beliefs, knowledge. 

All of that is attached to the body and mind.

Leave the body on the surface.

Watch your body from the quietness below and drop down deeper and away from it.

Leave everything of the body and world on the surface. 

Watch the body gently floating on the surface as you sink into welcoming presence of the deeper ocean.

Allow yourself to continue sinking. Enjoy the experience of no attachment to the body, no attachments to thinking, or feeling - or anything.

You have left everything of the body and the world on the surface. It will still be there when you return, but for now leave it all.

Everything stays on the surface. The world and all that's in it. 

Your body stays on the surface. Your name, who think you are, your thoughts. your ego. All stay on the surface with the body.

What is this 'inner you' deep in the ocean?

Feel if you can find it.

Anything that comes - any idea or image - let it go

All thoughts and ideas and images belong with the mind on the surface.

You remain empty. 

Your deeper self is empty of ideas, thoughts, beliefs. 

Place your attention into the feeling of emptiness. 

Anything that arises in your consciousness - let it leave you and drift upward away to join your body on the surface.

Watch any energies of thoughts and feelings. Let them play on the surface as you slowly sink away deeper into welcoming peaceful stillness of the depths of the ocean. 

Thoughts, sounds and sensations that appear - let them drift away upward. They belong to the surface. 

What watches? What experiences?

See if you can sense what 'You' now means? See if you can find it?

Any idea or feeling that comes - that's not it. Continuing letting everything go.

Everything you see in your mind's eye, let it go. 

Everything that arises in your consciousness, let it go. 

Each time anything comes - it is just an echo from the surface with no substance - let it go. 

You continue to sink deeper into welcoming emptiness. 

Feel the presence of emptiness in you.

Allow this presence of you to feel like it is merging into the ocean all around you. 

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At some point you will decide to slowly allow yourself to come back, and as you reach the surface re-join your body, your thoughts, all experience - and the world. 

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As often as you can, at least once a day, ideally soon after you wake up in the morning and again later in the day, spend a couple of minutes consciously 'letting everything go'.