Note : If you have already read Finding You level 1 you will find level 2 below
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Imagine looking into a mirror and seeing yourself.
Are you seeing you or a reflection of you?
Look into the mirror of your mind
Are you seeing a reflection of you or seeing you?
Who is looking? The answer is “I am” looking or “me”
Subject and Object
I (the subject) am looking at the mirror (the object). Whatever is reflected on the mirror of the mind or the actual mirror is the object that is being seen or perceived by the subject. The object which is reflected can be a thought, feeling sensation, image sound, memory etc.
Between the subject and object is the commentator called the Ego
Ego in the middle continually wants more of what it likes and less of what is does not like. It sees what is reflected on the surface of the mirror and wants more or less of it. Or it looks deeper into some residue on the mirror and wants more or less of that experience or plan.
Meditation cleans the mirror
The mirror is continuously bombarded by thoughts, sense contacts and chooses liking or disliking what strikes it. In time a residue builds up and the mirror gets covered and less reflective. It loses its reflection of direct experience. Meditation can clean the surface of the mirror. If the mirror becomes perfectly clean it turns transparent and a greater reality is seen.
This meditation is primarily focused on following the breath. There are 3 depth levels and variations. Each depth incorporates and builds upon the previous level.
Meditation depth level 1 starts with a series of five methods of following the breath
- Breathe in and out counting the breaths up to five
- Continue focus on in and out breathing along with visualization of the tide rising and falling along a pillar at a boat dock – for five breaths
- Continue following each in and out breathing thinking Adonoi on the in breath and Echad on the out breath – for five breaths.
- Continue following the breath feeling the sensation of cool air passing inside the nose on the in breath and feeling the sensation of warm air passing through the nose on the out breath – for five breaths.
- Continue following the breath noticing the beginning, middle and end of each in breath and the beginning, middle and end of each out breath – for five breaths. Be particularly cognizant of the end of each breath segment.
Rest and follow the breath for about five breaths
Repeat the entire sequence or go directly to Meditation depth level 2 below
As thoughts, feelings, emotions and sensations are reflected in the mirror quietly note their presence and allow them to pass by and dissolve; similar to watching a bird flying through the sky leaving no trace of its passing.
For a deeper meditative experience continue with Meditation depth level 2
Meditation depth level 2
For each step below maintain awareness for one full breath flowing in and out
- Attention on your right foot
- Attention on your left foot
- Attention on your right hip
- Attention on your left hip
- Attention or the middle of your back
- Attention on your right elbow
- Attention on your left elbow
- Attention on your right shoulder
- Attention on your left shoulder
- Attention on the back of your head
Repeat Meditation level 1 followed by meditation level 2
Rest watching your breath
As thoughts, feelings, emotions and sensations are reflected in the mirror quietly note their presence and allow them to pass by and dissolve; similar to watching a bird flying through the sky leaving no trace of its passing.
Spiritual Gravity 