Small Group Facilitation Outline

Meditation Script (30-40 minutes)

Posture (0.5 min)

Balance letting go with reaching uprightedness. Finding the sweet spot of these two qualities at the heart

Sitting as your best self (0.5 min)

Sitting as your best self, your extraordinary self, bringing all your best qualities to this moment. 

Connecting to the sangha circle (1 min)

Allowing ourselves to come into the circle of practice. Allowing our hearts to open and embrace our community.

Loving Awareness (1 min)

Allowing the attentional system to relax out of the head and into the heart

Letting the attentional system settle into the warmth of the heart center

The heart like a sun.  Loving awareness.

Coming into relationship with the Ground (2 min)

Directing loving awareness to the stability of the ground beneath you. Allowing your heart to come into relationship with Earth. 

Allowing yourself to feel the reciprocating resonance of the Earth. Allowing coherence with the stable Earth.

Continuously releasing into the ground

Trusting the ground’s stability (2 min)

As we are continuously aligning with gravity and releasing into the stability of the ground and encouraging our hearts to cohere with the earth now noticing the trustworthiness  and safety of Earth, the trustworthiness of the stable ground of Being.

Resting into the stability beneath….. recognizing the quality of safety that arises from the stability…... .continuously releasing into the safe stability of Earth.

Allowing the quality of safety to saturate the body.

Attunement from the Mother (1 min)

Sitting on the floor of a subtle ocean.  The warm ocean of the Mother. Sensing how this intelligence is unconditioning attuning itself to your bodymind……Receiving the soothing  feeling of safety as the bodymind is cohered by unconditional intelligence. The nervous system cohering itself to the loving receptivity of the Mother. 

Attuning to Self (1 min)

Now with loving awareness taking the responsibility yourself, feeling deeper and deeper, more and more intimate with the  field of your experience..

Attuning to Interconnected Field (1 min)

Feeling into the field of your experience.  Cohering intimately with the subtle reactivity, recognize that the depth of your personal experience is interconnected with all of humanity. Attuning to the interconnected field of humanity through your own personal experience. 

Brightening the Metacognition of Loving Awareness and Catching Thoughts with Metacognitive Monitoring (3 min)

Loving Awareness listening from the heart. Listening to silent depths within the body. Allowing the heart to recognize the silence and feel the depth.

From the silent depth of loving awareness  allowing the heart to receive all sounds, 360’, all external and all internal sounds received by the heart mind. Sensing yourself opening loving As the wide open loving awareness waiting and listening brightly to the inner field of the mind. 

Waiting brightly for any thought to arise. 

The moment you recognize any thoughts beginning to arise allow the brightness of loving awareness to immediately dissipate them. 

Loving and Immediately here in each moment.

Practice cutting the flowering thought immediately. Interrupting the elaborating thought with the loving sword of metacognition.

Thoughts dissolving upon recognition, evaporating into the clear brightness of loving awareness.

Keeping the field of experience clear of all thoughts and images through bright metacognition. 

You are bright awake attuned trusting loving awareness

Bright awake attuned trusting loving awareness

Stage 3: Intensifying the Heart’s Desire  (7 min)

Slowly increasing the intensity of your embodied desire to stay with this process. 

Feeling the desire in your whole body.

Allowing the pleasure of being deeply intimate with experience to naturally increase your desire.

If your attempt to increase desire lessens your attunement, you may need to ease up instead.

Tuning the fire just right so your loving attention stays close to the dynamic unfolding of attunement……. 

Feeling deeper and deeper, more and more intimate with the attunement feeling field of your experience by increasing the fire of interest, the fire of your protective curiosity.

By intensifying your interest the attention will stay closer and more intimate with the feeling field ………leaving thought and distraction behind.

Allowing yourself to burn, burning, enjoying the burning, becoming friends with your burning to be here protecting this moment from distraction.

Fully desiring to be here. The full embodied desire of the heartmind and strong self to be awake, attuned, trusting and stably releasing into the Earth.

Stage 4: Deepening curiosity / interest (20 min)

To help the interest of your attention to stay closer and to deepen the  calming, we are going to shift our loving attention to the movement of the breath around the heart..

Noticing the area of the heart field in the chest. 

Breathing, becoming aware of the expansion and contraction of the heart field. Breathing  in, the field expanding. Expanding on the inhaling, opening the width of the heart. On the exhalation, noticing the sensory  experience  flowing  back towards the heart. On the gap at the end of the exhale notice the stable, safe field of loving attunement. Each movement of the breath staying closer and more intimate with its movement.1

 (Give it at least five breaths before moving on)  1

Breathing in, becoming aware of the ascending movement of the heart field. Expanding upwards, rising  up on the inhalation.On the exhalation, allowing the field of experience to flow back towards the heart. On the gap at the end of the exhale noticing  the stable safe field of loving attunement. 1

(Give it at least five breaths before moving on) 1

As you breathe in, becoming aware of the descending movement of  sensory experience . The descending movement,  descending on the inhale, opening the depth of the experience . On the exhalation, allowing the field of experience to flow back towards the heart. On the gap at the end of the exhale notice the stable, safe field of loving attunement. Each expansion of the breath, aware of the movement in the depths of your experience. 1

(Give it at least five breaths before moving on) 1

Breathing in, becoming aware of the forward movement of the heart field. Expanding forward.  On the exhalation, allowing the field of experience to flow back towards the heart. On the gap at the end of the exhale notice the stable, safe field of loving attunement. Each expansion of the breath, aware of the forward movement of your experience. (Give it at least five breaths before moving on.) 1

Breathing in, becoming aware of the backwards movement of the heart field. The peaceful movement expanding into the back. On the exhalation, allowing the field of experience  to flow back towards the heart. On the gap at the end of the exhale notice the stable, safe field of loving attunement. Each expansion of the breath staying closer and closer with the backwards movement of the heart field. 1

(Give it at least five breaths before moving on) 1 

(remainder of meditation: staying with the whole breath - 10 min)

In real time exploring the particular directions of the breathing heart. 

Bringing all your embodied desire to stay continuously and completely with the whole movement of the breath. Sensing into your experience and staying closer and closer. 

Now maintain the strength of your embodied desire to stay every moment right here with the whole movement of the heart’s breath. 

Fully curious and embodying the desire to stay with every direction of the whole heart  breath.

Feeling the pleasure of being deeply intimate with experience.

To deepen your curiosity even more. Sensing the very moment the movement of the whole breath begins, the duration of the breath expanding in every direction, staying close, intimate with the field of experience noticing the movement of fullest expansion of the breath, then sensing the very moment the breath’s release begins, the duration of the breath, to the very end.

By tending more intimately with whole bodied desire to stay with the full movement of the breath, through every moment the mind moves closer shifting from continuous to complete staying.