How to Use Aloneness in Meditation to Center and Ground Yourself

“How to Use Aloneness in Meditation to Center and Ground Yourself” is the full video of a guided meditation session with Dhyanse in Basel, Switzerland held on 15th October 2018. You can view the full video on our YouTube channel hereAlternatively find the video at the end of this post!

 

In this session, we explore the concept of aloneness, and how you can recognise and reap the benefits via meditation.

 

My intention to share this meditation today is just to encourage you to sit down and always come back to your center, to your aloneness, where there is nobody else, where there is no object, no person, no movement, no content – except for you.

 

As long as you are in yourself, it is enough.

 

Summary:

Someone asked a Zen Master – what is the greatest miracle in this world? The Zen Master said “I’m here alone with myself”.

 

What I want you to do in today’s meditation, is make the assumption that you are here alone.

 

Why this assumption? Because if you go into yourself, if you go into the truth of things, you are always alone.

 

This is a realisation which those who go into their self, go into their meditation, go into their inner depths, they come to this as a realisation. You will also come to this realisation at some point in time during your meditation practice, and that is something we want to familiarise ourselves with in this session. What does it mean, and when you come across this state in your meditation journey, you will be more familiar with what it means.

 

What is this aloneness that I’m talking about? I’m not talking about loneliness. Loneliness is when you’re missing something. In loneliness, there is something missing, you’re always looking outside, trying to fill a certain gap in yourself. Aloneness is when you are not missing anything. In aloneness, you are complete.

 

In loneliness there is fear, there is darkness. In aloneness, there is no fear, no darkness, only yourself.

 

We are constantly finding distractions to take our attention away from ourselves. This is something trained within us since birth – running away from our own self, our own aloneness. This aloneness is so beautiful, it’s not that you’re not able to relate to other people. It simply means that when you are with yourself, in your center, 100% in your aloneness.

 

The subtle difference between the two is something that needs to be understood and in the context of meditation – brought into practice because at some point of time in your meditation journey, you will come across the fact that you are always alone. It is important to recognise it and know the benefits.

 

With contentment of aloneness, comes self love and compassion.

 

What does this mean in terms of our meditation today?

 

In this session we will practice meditation which will allow us to emphasize more on this aloneness, this centeredness. In this entire session try to focus just on your aloneness, and go as deep as possible. Shift your awareness back to yourself.

 

Firstly, we’ll become aware of anything distracting and put it aside, bringing our focus back to ourselves. Secondly, we will anchor that aloneness on our breath. Once we have done that, we will even leave the awareness of this anchor of the breath, and just stay aware of ourselves, of our aloneness, of our pure being.

 

In today’s session, we will sit a bit longer in meditation than we have previously, so sit in a comfortable posture, something that allows your mind to let go and focus on yourself.

 

It’s a very simple, silent meditation. Not much guidance is needed, but I will give you some cues throughout the meditation so that you can focus on yourself more than anything.

 

Meditation Steps:

Here is the step-by-step process for this guided meditation:

  1. Close your eyes, and take a deep breath – inhaling and exhaling through the nose.
  2. Keep your back straight, shoulders relaxed, hands nicely resting on your thighs or in your lap.
  3. Throughout the meditation, keep on breathing as normally, naturally as you always do.
  4. Bring your awareness to all of the sounds that you hear outside. Take note of everything that comes into your awareness, all the subtle sounds in your awareness. Simply remain aware of these sounds.
  5. Now shift your awareness to your mind, notice the thoughts, images and sounds – whatever is going on in your mind right now – simply observe the movements of your mind as an observer and allow them to settle.
  6. Bring your awareness now just to your breath and simply observe your breath flowing in and out. Allow yourself to settle in this aloneness, draw your attention from everywhere else and just keep it on your breath. Let go of your body, let go of your mind and just stay with your breath.
  7. Go deeper in your aloneness, allow yourself to go there, stay anchored on your breath and let go of everything else except your breath. Remain absolutely still and silent. Settle on your breath with ease. Don’t force it, just simply allow it to happen.
  8. Let the sense of aloneness grow in you, allow yourself to become more alone in this moment. Just yourself, no sounds, no objects, no thoughts, just you observing your breath.
  9. Slowly, let the breath go and remain aware of yourself as you are in this moment. Don’t touch anything, just stay where you are: simply aware and silent. Don’t touch any sounds or thoughts. Just let them be. Don’t touch your body, don’t touch your mind. Just stay here. Settle here and stay here for some time.
  10. What is the greatest miracle in this world? I’m here, alone with myself.
  11. Bring yourself back to your breath. Take this moment to observe your body, the sensations in your body, and the sensations in your mind. And with the sense of centeredness, very slowly and gently, you may open your eyes.

 

That would be my wish for you, wherever you are, if you feel that you are in your center, you are here – then that is enough. Let’s try and achieve this via our meditation practice.

 

Enjoy this process of reaching your inner aloneness

Dhyanse

 

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