In this guided meditation, Tibetan Buddhist meditation master Yongey Mingyur Rinpoche gives simple instructions for bringing awareness to the body, sensory experience, surroundings, space, and awareness itself. The main point of the practice is to fully embrace the present moment with mindfulness and awareness.
Meditation instructions as transcribed from the video:
Please keep your spine straight. Just straight, but don’t worry too much about being perfect. Just keep it straight. And please close your eyes. Just close your eyes like when you’re sleeping. You don’t have to close too tightly, or in any special way.
Awareness of Body
Relax the muscles in your body. Relax the muscles in your head, forehead, face, ears, cheeks, jaw, upper body, arms and hands, lower body, and the legs and feet. Just relax, yet keep spine straight.
A little bit bend your neck forward. It’s almost like the weight of your head rests on your neck. You can effortlessly rest each part of the body on the one below. And this way, you feel like resting but there’s some strength. So you can find balance. All the parts of your body are resting one on top of the other. At the same time, there’s some kind of strength within you. Your spine is straight.
Sometimes you feel a little bit of gravity. And sometimes feel some sensations. Just let it be. Whatever feeling in your body, just be aware and let it be.
When I was young, my father used to tell me to “let your body in the cushion, and let your mind in the body.” This way, you join mind and body together. Let your mind come to the body. Just be aware of your body. And be aware of any sensation, feelings in your body. Pleasant feelings, joy, bliss. Or unpleasant feelings, tiredness, pain. Or neutral feelings. Maybe tingling, or no feelings. So any type of feeling, just be aware. And let it be. For a few seconds, just be aware. But relaxed.
Awareness of Surroundings
Now you can expand your awareness into out of your body, what surrounds you. Maybe there’s some sound, or any smell, or any sensation. Your room temperature is maybe a little bit hot, a bit cold. Any noise, people chatting, or car, train, airplane moving around. Or your neighbors making noise. Anything, Just be aware. Just know, just recognize there’s sound.
And your awareness becomes more open and more vast. Stay there. Be aware of any phenomena for a few seconds.
Awareness of Space
Now you can expand your awareness even further, beyond your immediate surroundings. Feel the space around you, above you. And be aware of that space further down. All the phenomena are occurring in space, changing into space, dissolving back into space. Like clouds, they come into space, remain in the space, then dissolve into space.
And now you can expand even more your awareness. Go beyond the clouds. Space, which is boundless, space which is open in all directions. Everywhere. Be there. Don’t worry. You’re not going to get lost. Stay there for a few seconds.
Resting the Mind
Now please slowly open your eyes, and be present here. Just rest your mind also, not only the body. How to rest your mind?
For example, you like to do physical exercise—jogging in the park, hiking up the hills or mountains—maybe for a few minutes or hours. After you finish your jogging, you may sit on a grass field, and with a big sigh, just rest. You don’t have to meditate. Just let your mind just as it is, and the body also. Just rest, for a few seconds.
Maybe you feel like, “oh, there are so many thoughts, so many emotions occurring in my mind. What should I do with all those emotions, those thoughts?” Same as before, you just be aware. If there are thoughts and emotions, just be aware of thoughts and emotions. Just be aware, and let it be. Same as being aware of your body, aware of sound and sensations, just be aware of your thoughts and emotions. Let them come, and let them go.
But if you are not aware of them, that’s also fine. You’re in non-conceptual state of mind. But not too long, just for a few seconds. Again you will see thoughts and emotions, of forms, sounds, anything. Just be aware. For a few seconds. Anything occurring in your mind, in your body, in your perceptions, just be aware and let it be.
Now you can apply this awareness, this open awareness with any situation in your life, with any activities in daily life. Short time, many times. Everywhere, anytime. Seven days a week, 365 days of the year. Then you can be your mind, with joyful, peaceful experience and you will develop your inner love and compassion.
About Yongey Mingyur Rinpoche:
Born in 1975 in the Himalayan border regions between Tibet and Nepal, Yongey Mingyur Rinpoche is a rising star among the new generation of Tibetan Buddhist masters. In addition to extensive training in the meditative and philosophical traditions of Tibetan Buddhism, Mingyur Rinpoche has also had a lifelong interest in Western science and psychology. At an early age, he began a series of informal discussions with the famed neuroscientist Francisco Varela, who came to Nepal to learn meditation from his father, Tulku Urgyen Rinpoche. Many years later, in 2002, Mingyur Rinpoche and a handful of other long-term meditators were invited to the Waisman Laboratory for Brain Imaging and Behavior at the University of Wisconsin, where Richard Davidson, Antoine Lutz, and other scientists examined the effects of meditation on the brains of advanced meditators. The results of this groundbreaking research were reported in many of the world’s most widely read publications, including National Geographic and Time.
Currently, Mingyur Rinpoche teaches throughout the world, with centers on four continents. His candid, often humorous accounts of his own personal difficulties have endeared him to thousands of students around the world. His best-selling book, The Joy of Living: Unlocking the Secret and Science of Happiness, debuted on the New York Times bestseller list and has been translated into over twenty languages. Rinpoche’s most recent books are Joyful Wisdom: Embracing Change and Finding Freedom and an illustrated children’s book entitled Ziji: The Puppy that Learned to Meditate.