Peter Russell and Shauna Shapiro (see bios below) talk about their nondual approach to teaching meditation and later led participants through a 20-minute guided meditation. Recorded at the Science and NonDuality Conference, San Rafael, CA, 2011.
Here is the transcript from the guided meditation part (starts at 18:02):
Just take a moment to arrive into your body. Allowing your eyes to close if that feels comfortable.
And for me I’m always amazed how good it feels to come home into my body. and to actually just take a moment to feel it.
Feel my feet on the floor. Feeling both legs, your seat in the chair. Feeling the spine, upright, supporting you. Shoulders, arms, noticing where your hands are resting. and where your belly, chest, face. And just getting a sense of your whole body sitting, opening to whatever is here.
Whatever sound, whatever feelings or thoughts or sensations. And see if we can allow all of it to be here. Allowing the sound, allowing our response to the sound, allowing whatever is here.
We’re just noticing what’s already there. Just noticing sensations, experiences which are already there but we don’t normally notice.
And one sensation that’s always there and somewhere or other is the gentle sensation of breathing. There all the time but we seldom notice it.
And breathing is something which is easy to come back to. When we wander off, find ourselves thinking, we can just come back to the present, come back to the experinece of sitting here, sensations in the body, just gently breathing.
Not trying to hold the attention here but just bringing it back and just allowing ourselves to rest in the moment. As it is.
And simply noticing the quality of your attention and awareness. And I invite you to relax, maybe five degrees more. Inviting in the qualities of curiosity, acceptance, and kindness. As we open to whatever is here, because it si already here.
Feeling the aliveness in our body, being with our experience, just as it is right now. And trusting that this is perfect.
And whatever you experience in this moment, just do an easier way of being with it. More relaxed. More just being with it, in a completely open way, not expecting anything. Just allowing yourself to relax fully into the experience. Just as it is.
Just accepting — this moment, this experience. Without trying to be or wanting to be anywhere else but here.
And perhaps noticing how it might feel, right now, to trust that you’re going at just the right pace. that whatever is here is unfolding in just the right way. In this moment. That you don’t have to do anything.
This is it. This breath. This sensation. Allowing ourselves to simply rest with whatever is here.
And so we just continue like this fpr some minutes. Without any further instruction. Just letting you, just rest gently in the moment. However it is. Not trying to be anywhere else, or have anything happen, or not happen. Just a gentle openness to each moment. As it comes, and as it goes.
And now just gently allow your attention to include being here, in this room together. As we gently move back into a more outward, more interactive mode of being.
You can notice some light coming back through the eyes. Notice that even as our awareness is expanded, to include sight around us, people around us. We’re still breathing and sitting. And that there can be a seamless continuity to this awareness.
Feel free to move your body in any way that feels good. Stretching and noticing how it feels to move. There’s no perfect right way. We don’t have to be perfectly still, or move perfectly. Just bringing the same freedom, the same spaciousness, into this moment, right here.
Peter Russell M.A., D.C.S., F.S.P. is a fellow of the Institute of Noetic Sciences, of The World Business Academy and of The Findhorn Foundation, and an Honorary Member of The Club of Budapest. At Cambridge University (UK), he studied mathematics and theoretical physics. Then, as he became increasingly fascinated by the mysteries of the human mind he changed to experimental psychology. Pursuing this interest, he traveled to India to study meditation and eastern philosophy, and on his return took up the first research post ever offered in Britain on the psychology of meditation.
Shauna L. Shapiro, Ph.D. is associate professor at Santa Clara University, and previously served as adjunct faculty for Andrew Weil’s Center for Integrative Medicine. She began her study of psychology and meditation at Duke University, graduating summa cum laude, and received her doctorate in clinical psychology from the University of Arizona. Dr. Shapiro pursued her training in meditation in Thailand and Nepal, as well as in the West, training in mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT). Dr. Shapiro has conducted extensive clinical research investigating the effects of mindfulness-based therapies across a wide range of populations, and published over 70 book chapters and peer-reviewed journal articles.