Episode 006: Guided “I Am” meditation

I am personally a fan of unguided meditations, but I recognize the power of guided meditations, especially for beginners. The type of guided meditation in this audio is what I like to call “I Am Meditation”. The first time I experienced something similar was with a Satsang with master Mooji, in the year 2008.

Meditation is the art of controlling your attention. While in most styles of meditation we focus our attention on a certain object – either external or internal, gross or subtle – in Self-Enquiry (which is another name for I Am meditation) we focus the attention on the perceiving consciousness. This is the awareness that is behind attention itself, and that underlies all our experience.

In this guided meditation I start with anchoring the attention in the body and breathing, and then we start directing the attention to consciousness itself. For some people this may seem very abstract, or too subtle, but it is simply our feeling of presence, or existence. It is the open feeling of “I” or “I am”, unpolluted by any identification such as “I am this”, “I am <name>”. In order to perceive anything, or to do anything, you must be there. We here focus on this “you”.

The practice of Self-Enquiry, as taught by Sri Ramana Maharshi, is nothing more than the focusing of attention in this feeling of “I”. In the beginning this feeling is mixed up with other concepts, and with the identification with the body, so self-consciousness feels like a “me”, a limited individual, an ego. As we focus more on the pure aspect of simply existing – our informationless being, empty and unassociated -, consciousness drops the identification and concepts, and remains shining as pure I Am.

Discover all that you are not – body, feelings, thoughts, time, space, this or that – nothing concrete or abstract, which you perceive, can be you. The very act of perceiving shows that you are not what you perceive. – Nisargadatta Maharaj

  • Suzie Green

    Thank you Giovanni I really enjoyed this and will definitely find it useful to listen to it again.

  • Neil

    I like this meditation – thanks !

    One thought: maybe leave out the background nature sounds – I find that water sounds sometimes triggers feelings of needing to use the bathroom 🙂

  • Josh

    I really liked this. I usually use a single point technique, but this felt kind of like the opposite where I opened up to everything, and then it all started disappearing. Apprehension about my upcoming workout started to arise about half way through, but then I managed to disconnect with that feeling and see it as an object out in front of me. Very relaxing. This was some nice variety that I will use again.

    • That is exactly the effect of this type of meditation! Learning to see our thoughts and feelings as objects in our consciousness, and rest in our own natural state.

  • Andrew

    The elusive “I am” was elucidated with Giovanni’s words. Thanks for sharing, I really enjoyed this.

    • Thanks, Andrew.
      This “I am” is pure, and free of troubles, and beyond our persona. Coming back to it multiple times a day is also a great practice.

  • gijs

    peaceful place, this place

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