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Although meditation is best learned by attending classes and receiving instructions from a teacher, listening to audio recordings of guided meditations can be an effective way to get started. They can also provide motivation and inspiration for cultivating a regular meditation practice. These guided meditations by Phillip Moffitt were recorded at the Marin Sangha and Spirit Rock Meditation Center.
What is the moment-to-moment intention you are bringing to your meditation?
In this 40-minute meditation, you are encouraged to cultivate the quality of non-interfering interest in whatever the mind is experiencing in meditation. This quality is the "felt sense" of what is being known.
The Four Foundations of Mindfulness
1. Mindfulness of the body in the body (includes the breath and the four elements: earth, fire, water, air)
2. Mindfulness of feeling tones in feeling tones (whether something is pleasant, unpleasant, or neutral)
3. Mindfulness of the mind in the mind
4. Mindfulness of objects of the mind
If your mind starts wandering during meditation, the breath becomes your anchor to which you return in order to stabilize and focus your attention. If you get bored, sleepy, or restless, staying with the breath calms the mind, collects your scattered attention, and unifies the mind so that you are able to continue.
In this guided meditation, we observe how sounds arise and fall away into the ocean of silence. Without grabbing hold of any particular sound, we rest in “knowing sound.” We note the difference between the experiences of sound and silence and how sound bursts out of silence.
Paying attention to mindfulness itself, we notice the quality of being present, not what our sense gates experience. Is it supportive? Harmonious? Alive? We also notice our relationship to silence. Are we protective of it? Leaning on it? Do we cling to the silence? Can we rest in silence without clinging to it?