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In the hustle and bustle of our daily lives, finding moments of true tranquility can seem almost impossible. Yet, it is within these very moments of stillness that we can discover the depths of our own being. Welcome to Mindfree Meditation, a practice that seamlessly blends ancient wisdom from both Buddhist and Yogic traditions. Mindfree meditation guides you towards a state of serene, mindfree awareness.
Mindfree Meditation is a harmonious fusion of Vipassana (Buddhist insight meditation) and Yoga Nidra (yogic sleep), designed to help you transcend the constant chatter of the mind. This unique approach paves the way for deep relaxation and heightened awareness. Whether you are new to meditation or a seasoned practitioner, this guide will walk you through a structured practice aimed at bringing out your inner peace and potential.
Step-by-Step Guide to Mindfree Meditation
Preparation (5 minutes)
- Light Stretches: Begin with gentle stretches, like Sun Salutations (Surya Namaskar) or simple movements to loosen your body. Focus on releasing tension, not achieving perfect form.
Deep Breathing and Visualization (15 minutes)
- Posture and Mudra: Lie comfortably on a yoga mat (or a chair with a straight spine) with your eyes closed. Form a gentle circle with your thumb and the first three fingers of each hand, resting palms facing up. This “mudra” (hand gesture) serves as a kinesthetic anchor to help you return to this state in future practices.
- Visualization Breath: Inhale deeply through your nose, visualizing energy rising from the earth, traveling through your feet, and reaching the crown of your head. Hold your breath, feeling this energy permeate your entire body. Exhale completely, releasing tension and expanding outward into the universe. Hold the exhale, allowing yourself to merge with the universe. Repeat this cycle slowly twelve times, prioritizing comfort and visualization over breath duration.
- Reader’s Note: This is not a typical pranayama practice. It originates from the Vigyana Bhairava Tantra, a source text for Yoga techniques, and emphasizes holding the breath between inhales and exhales. Here, the “no-mind” state refers to disengaging from thoughts, simply witnessing them arise and pass.
Mindfree Awareness (15 minutes)
- Observing the Breath: Without controlling your breath, observe its natural rhythm of inhalation, holding, exhalation, and holding. Focus your attention on the sensation of the breath touching your upper lip. Notice its temperature, texture, and intensity. If your mind wanders, gently bring your focus back to the breath. Continue for twelve minutes.
Body Scan (15-20 minutes)
- Inner Journey: Gently shift your awareness to the crown of your head. Notice any vibrations or sensations. Spend a few moments here before moving your attention to your forehead, between the eyebrows. Feel for similar sensations related to your breath. Gradually scan your entire body, moving down the throat, shoulders, arms, fingers, chest, solar plexus, groin, thighs, knees, legs, and finally to your heels and toes.
- In the classic Yoga Nidra practice, the body scan involves 65 points. Here, we can add Chakras (energy centers) from the Tantric tradition for a more holistic experience.
Reader’s Note: Don’t be discouraged if you don’t experience anything initially. Relax and allow the awareness to unfold naturally.
Witnessing Thoughts (10 minutes)
- Heart Center: After completing the body scan, rest your awareness in the heart area. Observe your thoughts without judgment, letting them go as they arise. Be a witness, not a participant. Gradually, your mind will settle, allowing for deeper observation and acceptance. Remain in this mindfree state for at least ten minutes.
- Practice Duration: While this practice is outlined for one hour initially, you can gradually shorten it to 20 minutes by focusing on deep breathing, observing the breath at the upper lip, and the body scan.
Advanced Practice: Expanding Awareness (Optional)
For those seeking a deeper experience, consider this extended practice:
Lie down in Shavasana (corpse pose) and continue the deep, cyclic breathing with visualization.
With each exhale and hold, visualize yourself expanding beyond your physical and mental boundaries, moving outward from your body, the room, your house, your city, and so on, eventually reaching the vastness of space.
Connect with the infinite potentiality of the universe, a space encompassing all that exists, has existed, and ever will exist.
Remain in this state of expansion for as long as it feels comfortable, then gently return whenever you choose.
Record Your Journey
Keep a journal to record your experiences after each meditation session. Note any challenges, insights, and recurring thoughts. This self-reflection will be a valuable tool on your mindfree meditation journey.
Start your exploration of mindfree awareness with this guided practice. Remember, consistency is key. With regular practice, you can cultivate a sense of inner peace and unlock the vast potential within.
At Coacharya, we offer comprehensive training programs designed to equip you with the tools and techniques to achieve a state of serene, mindfree awareness.
Our programs are led by experienced instructors who will guide you through every step of the practice, from gentle stretches and deep breathing exercises to cultivating awareness of your thoughts and expanding your consciousness. Check out our coach training programs and get started today!
