Full Time Meditation... the "Gurdjieff" Meditation. Fun, full, amazing... like you

Week Two - - Day Three

Being Present in Three Layers

The Gurdjieff Meditation


I “wasted” 15 years of my life doing carpentry and garden design to sharpen and deepen this meditation.

It is the best I’ve discovered for having a real life and combining that with having your attention deeply and clearly on and in the present.

You can do it right now as you read this. Or walk to your next place.

I can do it right now, as I write this. Or walk to my next place.

It doesn’t require eyes closed.


Wasted mean this: I put my time and attention into getting better at being truly present in my mind and body.

How you spend your time and attention is what is important to you.

How you spend your time and attention is what is important to you.


Start now.


The Gurdjieff Meditation:

Part One:

Sit at the edge of your bed or on a chair.

Sit upright.

Close your eyes.

Sense the tips of the toes of your right foot.

All five.

Keeping them in sensing/ awareness go up the toes.

Go up the foot.

Go up the ankle.

Keep everything “lit up” with sensing and awareness as you go up.

Sense up slowly, all your leg and knee, up to your right hip.

Hang out their for awhile.

Enjoy the flooded, lit up feeling in your entire leg.


Do this as long as you want.

Keep your eyes closed.

Breathe deeply and with joy.

Smile.


Gurdjieff Meditation, Park Two

Keeping the right leg and toes all “lit up”

Sense your right fingertips as well

And then move slowly slowly

Up your right hand

Up your right wrist

Up your right arm

Include the elbow

All the way to your shoulder joint.

Enjoy the feeling of this “lit up” right side: arm and leg.


As long as you want.

Feel the difference, side to side.

Feel the fullness of sensing your arm and leg.

Realize how HUGE a piece of you this is.

Smile.


Part Three:

Keeping the right arm and legs in sensing/ awareness/ lit up mode

Add on :

Left shoulder

Left arm

Down through your left elbow

Out through left hand

Left fingers

Left fingertips


Exult in all three: both arms and your right leg


Enjoy this.

Feel the three out of four.

Feel the amazing miracle of being you.

Breathe.

Relax.

Enjoy.


Part Four:

Keep all three in awareness and “lit up.”

Add on:

Left hip

Left thigh

Left knee

Left lower leg

Ankle

Foot 

Toes

Toe tips, all of the left toes


Enjoy all four


Enjoy the full you

Feel your breathing in the center

And mainly 

Feel how firm and full this feels with both arms and both legs


Take this a a gift to yourself


For joy realize this is “inner attention”

Feel it as reality.


Now

Part Five:

Keep all four in lit up awareness and sensing.

Add on hearing.

Notice outside sounds coming into your brain.


Enjoy.


For as long as you wish.

Smile.

Notice the miracle of inner PLUS outer attention..


Now

Part Six

Keep arms and legs “lit” up

Keep awareness of sound coming in your ears

Open your eyes

Pay attention to reflected light coming in your eyes

Enjoy this.


Notice: inner and outer attention


THIS IS YOU AS A FULL AND RELAXED AND ALERT ANIMAL.

ENJOY.


AND NOW:

GET UP AND LIVE YOUR DAY IN THIS INNER AND OUTER AWARENESS.


THIS IS A MEDITATION FOR FULL TIME, ALL DAY.


Good.

 Grand Canyon

Grand Canyon