Motivation

In today’s world, we are often overwhelmed by an excess of information and stimuli. This multitude of impressions can lead us to become alienated from our inner self and the present experience. Therefore, it is of great importance to develop a clear and non-dual perception that helps us to experience life in its entirety, without getting lost in polarities such as good or bad, and right or wrong.

Background

Non-dual perception is a philosophical and meditative practice rooted in various traditions, including Buddhism and Advaita Vedanta. The goal of this practice is to dissolve the separation between the observer and the observed, and to gain a deep understanding of the unity of all being. By fostering such perception, we can lead a more fulfilling, peaceful, and happier life.

Step-by-Step Guide

1. Find a quiet and comfortable place where you can be undisturbed. Sit upright but relaxed on the floor or on a chair. Make sure your body is in a comfortable position and your hands are resting quietly on your knees or in your lap.

2. Gently close your eyes and take a deep breath. Inhale through your nose and feel your lungs expand. Hold your breath for a moment before slowly exhaling through your mouth, releasing all tension.

3. Direct your attention to the present moment. Notice what you feel, hear, and see without judging or evaluating it. Allow yourself to fully immerse in the present experience, without being distracted by thoughts about the past or the future.

4. Begin to observe your thoughts. Be aware that thoughts come and go, like clouds in the sky. Let them pass by without getting involved in their stories or holding onto them.

5. Focus your attention on your breath. Feel the breath flowing into your body and leaving it. Let the breath flow naturally without altering or controlling it.

6. If you notice your thoughts wandering, gently bring your attention back to your breath. Be patient and kind to yourself, as it is a natural part of the process. Each time you get distracted, it is an opportunity to train your mindfulness.

7. Now, shift your focus to your body. Feel the sensations in different areas of your body, starting from your feet and moving up to your head. Notice where there is tension or relaxation, and simply observe them without judgment.

8. Consider which emotions are arising within you. Notice them without holding onto them or judging them. Allow yourself to feel the emotions and accept that they are part of your present experience.

9. After a few minutes, begin to recognize yourself as the awareness that observes all of these experiences. You are not the thoughts, emotions, or bodily sensations, but the clear awareness that perceives it all. This can be a profoundly transformative insight.

10. When you feel ready, you can do a visualization exercise. Imagine that with each breath, you are inhaling light and space into your body, and exhaling everything that no longer serves you. Feel yourself becoming larger and more connected with each breath.

11. Before ending the practice, take a moment to express gratitude. Thank yourself for the time and effort you have invested in this exercise. Pay respect to the present moment and recognize that you are on the right path to developing non-dual perception.

12. Slowly open your eyes and gently return to the space around you. Take a moment to integrate everything you have experienced during this practice. You can take a few deep breaths and focus on the sounds around you to ground your mind.

Final Reflection

The journey to non-dual perception is an ongoing process that requires time and patience. By practicing these exercises regularly, you can learn to live in the moment and accept life as it is. This enables you to free yourself from the shackles of thoughts and emotions and develop a deeper understanding of the oneness of life.