Below you will find 3 PDF’s of the slides for the Meditation Essentials Retreat that I run at Billabong Retreat
For any questions & comments email hello@basia.com.au
For anyone interested in the 3 Keys Program to continue your journey with meditation I’m offering a promotion for people I meet at Billabong Retreat – Choose from $100 off or a FREE 1:1 Mentoring Session. To receive this promotion get in touch by contacting me via my contact form.
To find out more about the 3 Keys Meditation Program – view course content here
MEDITATION RESOURCES
AWARENESS PRACTICES – VIPASSANA GUIDED MEDITATIONS
https://insighttimer.com/meditation-topics/vipassana
https://insighttimer.com/tarabrach/guided-meditations/vipassana-basic-meditation
CONCENTRATION PRACTICE – also known as – SHAMATHA GUIDED MEDITATIONS
https://insighttimer.com/glensvensson/guided-meditations/shamatha-abdomen
MEDITATION FOR STRONG EMOTIONS: R.A.I.N – Tara Brach
https://www.tarabrach.com/meditation-practice-rain/
YOGA NIDRA
https://insighttimer.com/meditation-topics/yoganidra
For Sleep: https://insighttimer.com/jenniferpiercy/guided-meditations/yoga-nidra-for-sleep
My favourite two yoga nidra’s for sleep:
For Sleep: https://insighttimer.com/giovanni/guided-meditations/effortless-sleep-with-yoga-nidra
For Sleep:https://insighttimer.com/sarahblondin/guided-meditations/m7z2u1f8e0z4d5t8g4h5b3e4y5b8c3c4g3j6f5z2
Books Mentioned:
- Buddha’s Brain – by Rick Hanson
- Radical Acceptance by Tara Brach
- Loving what is by Byron Katie
DELIBERATE MINDFULNESS
- Mindfulness in Plain English by Ven. Henepola Gunaratana
- https://www.vipassana.com/meditation/mindfulness_in_plain_english.html
EFFORTLESS MINDFULNESS
- The Way of Effortless Mindfulness by Loch Kelly
- Shift into Freedom by Loch Kelly
A visual meditation taking you through the 5 stages of Effortless Mindfulness
PRACTICES
Neti, Neti, Neti ( not this. Not that)
For the next couple of moments, let go of your whole sense of I, the sense of who you think you are, the sense of me…
Your name, your age, the roles that you play, daughter, son, father, mother, friend, partner, roles of a profession or roles that you play in life..
Drop any ideas, concepts, stories, and beliefs you hold,
And then keep dropping letting go of any thoughts, or objects in the mind that come up,
Even as I talk, any opinions, commentary about this exercise,
Can you just drop….let go….even for just this couple of moments…let go of anything that arises…
And see what remains…
What remains…when you let go of all of that…
…..
Rest in what is present,….in what remains….
If a thought arises, a commentary, anything that the mind or even what you feel in the body, drop that, and see if you can just get a sense of what remains,
A felt sense, of what is here now, when you drop all these notions, this concepts, and just be with what remains…
….
Interestingly even though you have dropped your whole sense of I, you don’t disappear….
So what is here….that has always been here….and is always here…..
Glimpse: Eyes of Awareness Practice
- 1. With a soft gaze, simply see what is here in front of you.
- 2. Notice the awareness that is looking through your eyes
- 3. Now close your eyes and notice the same awareness that was looking out is still here.
- 4. Simply rest as this wordless awareness, which is now aware of itself.
- 5. Without creating a thinker, be the awareness that welcomes and includes everything.
Glimpse: Relax the Problem Solver
To begin this glimpse, notice the sense of “me” that is here now. Notice the feeling of having a sense of self as doer or problem solver. The small sense of self keeps it’s centrality by being identified, with ideas, concepts and a problem solver. This manager part is usually felt within your body looking out of your eyes. Or in the head. Notice the location, shape, size and feeling of this “me” that is trying to be helpful and undertake this mindful glimpse. It usually has thoughts and worries like “Am I doing it right?. Or I don’t think I will get it, or How do I do this?”
The goal is not to escape everyday problems, situations, or issues that need to be dealt with. Instead, experience what it’s like to step out of the problem solver identity: relax this manager and notice what’s here. When awareness looks directly, notice what changes. What is absent and what new qualities arise. What is the new feeling of what or who is here.
1/ So begin by asking yourself: What is here now when there is no problem to solve?
2/ Let your awareness unhook from the problem solver, drop, open, feel within and all around. Who is here? What is aware?
What is here when there is nowhere to go and nothing to do?
Nothing to know or create or become?
What is here, just no, when you are not the problem solver? What is here when you are not orienting by thought, you are not going to sleep and you are not going to daydream? Just feel; what is this?
3/ Now ask yourself: What’s aware now, when there is no problem to solve?
4/ Feel the qualities that arise. What’s absent that was here a few minutes ago? What natural qualities are here now?
5/ Where are you aware from? What is this feeling of being?
6/ Now, from fresh beginner’s mind, inquire: What’s here now when there’s no problem to solve.
