Gazing At The Stars

Welcome to Gazing at the Stars Meditation. This meditation lasts for sixty minutes.

Choose a quiet and secure outdoor place with a clear view of the sky. Do not practise near traffic, water, an unprotected rooftop, a steep edge or anywhere else where you could be unsafe. Lie on a clean, comfortable and level surface, dress suitably for the weather and keep any necessary protection from cold or insects nearby.

Do not analyse the darkness or search for a particular experience. Simply watch the open sky without giving names to what appears.

If thoughts arise, do not fight them or follow them. Let your attention return naturally to the sky.

Remain with the vastness above you and allow yourself to become part of the darkness, the night and the universe, not through imagination, but by being completely present with what is before you.

The meditation ends when you hear two bells.

Enjoy the meditation.

When you hear the bell, lie down with your legs and arms comfortably spread apart. Breathe normally and look openly at the sky. Do not occupy the mind by identifying stars, constellations, planets or anything else you see. Do not analyse the darkness or search for a particular experience. Simply watch the open sky without giving names to what appears. If thoughts arise, do not fight them or follow them. Let your attention return naturally to the sky. Remain with the vastness above you and allow yourself to become part of the darkness, the night and the universe, not through imagination, but by being completely present with what is before you. The meditation ends when you hear two bells. Enjoy the meditation.

First stage - 10 Minutes: When you hear the bell, sit in a comfortable position. Allow your body to settle and breathe normally. Simply remain aware of your natural breathing.
Second stage - 10 Minutes: When you hear the bell, remain seated in the same position. Begin breathing out forcefully through your nose while drawing your navel inward. The outward breath and the inward movement of the navel should happen together. Keep your mouth closed and continue at a steady pace without forcing yourself beyond what feels comfortable.
Third stage - 10 Minutes: When you hear the bell, gently lie down on the floor with your legs and arms comfortably spread apart. Allow your breathing to return to normal. Do not control it. Simply watch your breath as it enters and leaves the body.
Fourth stage - 20 Minutes: When you hear the bell, return to a comfortable sitting position. Keeping your mouth closed, breathe in deeply through your nose while drawing your navel inward. Fill your lungs comfortably and hold the breath only for as long as it remains easy and natural. Then breathe out fully through your mouth while allowing your navel to move outward. Empty your lungs comfortably without straining. Continue alternating between breathing in through the nose and breathing out through the mouth. Remain aware of each breath and each movement of the navel.
Fifth stage - 10 Minutes: When you hear the bell, gently lie down again with your legs and arms comfortably spread apart. Allow your breathing to become normal. Do not control or change it. Simply watch the breath entering and leaving your body, and remain attentive to the silence. The meditation ends when you hear two bells. Enjoy the meditation.

Gazing at the Stars

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