Sit comfortably and close your eyes. Take a deep breath in… and out… letting your body relax.

Notice your breath… flowing in and out on its own. Ask quietly: Who is breathing?

Now, listen to the sounds around you… arising and fading. Ask: Who is hearing?

Watch your thoughts… drifting like clouds. Ask: Who is thinking?

Rest here. Everything—breath, sound, thought—arises in awareness… like waves in the ocean. There’s no “you” apart from this… only one reality.

When you’re ready, take a breath… and gently open your eyes.

No self short meditation

Begin by sitting or lying down comfortably. Let your body settle. Close your eyes gently, and allow your breath to find its own rhythm.

Bring your attention to your breath—soft, natural. Inhale… and exhale… with no effort. Just being.

Imagine a warm, golden light above your head. It glows gently, radiating peace.

With each breath in, this light begins to lower, touching the top of your head. Feel its warmth resting there. No need to do anything.

The light continues downward, flowing over your forehead… your face… your jaw. Softening everything it touches.

Let it spread through your neck, shoulders, arms, and hands. It’s as if kindness itself is melting into you.

Now feel the light reach your chest—your heart. Here, it pauses. This is the center of compassion.

With your next breath, imagine the light expanding from your heart. Each heartbeat sends out a pulse of gentle compassion. To yourself.

As you breathe, silently repeat: "May I be safe. May I be kind to myself. May I find peace."

Repeat slowly once more. "May I be safe. May I be kind to myself. May I find peace."

Now imagine someone you love—easily. Someone who brings warmth to your heart. See them standing in the golden light.

Send them compassion. "May you be safe. May you be kind to yourself. May you find peace."

Repeat once more. "May you be safe. May you be kind to yourself. May you find peace."

Let the light widen now, like a field of golden mist. It gently reaches everyone nearby… then further—your community, your city, your country.

Let the compassion flow outward. It does not run out. It expands as you give it. You are part of its source.

Now picture someone you struggle with. Keep their image soft. No stories—just their presence.

Let the same compassion reach them. "May you be safe. May you be kind to yourself. May you find peace."

Even if it’s difficult, just offer the wish. That’s enough.

Now let all images fade. Return to the breath and the light at your heart. Still glowing. Still steady.

Feel the spaciousness in your body. The steadiness of your breath. The quiet strength of your heart.

You are not alone. This field of compassion is within you, and it connects you to everything.

Let yourself rest in this space, without effort. Nothing to fix. Nothing to achieve. Just rest.

Begin to return gently to the room. Notice the sensations of your body… your breath… the space around you.

Wiggle your fingers or toes if you like. Gently open your eyes.

Carry this softness with you. Let compassion shape the way you move through the world today.

Golden Light Compassion Meditation

Welcome. Find a comfortable posture, either sitting upright in a chair with your feet flat on the floor, or sitting cross-legged on a cushion. You can also lie down if that feels more supportive for you today. Allow your spine to be relatively straight but not stiff. Let your hands rest gently in your lap or on your knees.

You can choose to gently close your eyes, or keep a soft, unfocused gaze directed downwards a few feet in front of you.

Take a slightly deeper breath in... and as you breathe out, consciously release any obvious tension you might be holding in your shoulders, your jaw, or your forehead.

Take another gentle breath... and exhale slowly.

Now, begin to gently open your awareness. Without needing to search or strain, simply allow whatever is present in your experience to be here.

Notice sounds around you – near sounds, far sounds. Just let them come and go.

Become aware of the physical sensations in your body. The feeling of contact where your body meets the chair or floor. The subtle sensation of air on your skin. Any areas of warmth, coolness, tingling, or pressure.

If your eyes are open, allow the visual field to be present without focusing on any particular object. If your eyes are closed, notice the patterns or darkness behind your eyelids.

Thoughts and feelings might also be present. Simply acknowledge them as passing events within awareness, like clouds moving through the sky. No need to grasp them or push them away.

Now, let's gently explore the sense of space, the field of awareness itself. Without straining, invite your awareness to expand outwards.

Sense the furthest sounds you can detect. If your eyes are open, notice the periphery of your vision, the very edges of what you can see.

Feel the sensations at the outer limits of your body – the tips of your toes, the crown of your head, the surface of your skin.

Gently probe: where does this field of awareness seem to end? Can you sense its vastness, its boundaries? Don't worry if you can't find a definitive edge, just notice the feeling of spaciousness, the sense of the periphery.

Now, gently shift your attention inwards. Where does the sense of 'you', the observer, seem to be located? Often, there's a subtle feeling of a center point, perhaps somewhere behind the eyes, in the head, or in the chest area.

Don't analyze it, just gently notice if there's a place that feels like the 'center' of your experience, the 'me' point from which awareness seems to look out. Acknowledge this sense of a central point, without judgment or trying to change it.

Okay, we've briefly touched upon the vast edges of awareness and the familiar sense of a center. Now, let's try something different.

Bring your attention deliberately to the space between these perceived extremes. Not the furthest point you can sense, and not the very center where 'you' seem to be. Find the middle ground.

Imagine the entire field of experience, from far to near. Can you rest your attention somewhere halfway? In the 'middle distance' of your awareness?

This isn't about finding a precise location, but more about cultivating a quality of attention that rests in the space that is neither distinctly 'far away' nor distinctly 'right here'. It's the undifferentiated space, the gray area.

As you gently hold your attention in this in-between space, notice if a subtle shift occurs. See if you can soften any tendency to prefer 'near' over 'far', or 'center' over 'edge'.

Can you relax the subtle effort of defining 'self' versus 'other'?

By resting in this middle ground, we invite awareness to be less discriminative. Awareness simply is, equally present everywhere within its field, not favouring one point over another.

Allow yourself to relax into this quality of open, non-discriminating presence. Soften into the feeling of awareness itself, spacious and unbiased.

Just rest here for another moment. Aware. Open. Without needing to focus intensely on edges, center, or even the in-between. Simply being the awareness in which all experiences arise and pass.

Now, very gently, begin to let go of any specific focus.

Allow your awareness to broaden naturally. Wiggle your fingers and toes gently.

Become more aware again of the room around you, the sounds, the feeling of the air.

When you feel ready, if your eyes were closed, slowly allow them to open. Take a moment to notice how you feel.

Carry this sense of open awareness with you as you move into the rest of your day.

Awareness in the In-Between

Find a comfortable position where you can see this expansive mountain view. Allow your body to settle. Take a few deep breaths, in through the nose and out through the mouth.

Notice the weight of your body where you're sitting or standing. Feel the points of contact with the surface beneath you.

Now, bring your attention to your breathing — not controlling it, just observing its natural rhythm.

Gently shift your attention to the view before you. See the snow-capped mountains rising majestically against the clear blue sky. Notice the layers of mountains — some close, some far away.

In the headless way, we begin by recognizing that what we're seeing isn't separate from us as the seer. Look at those mountains and the valley. Who or what is looking? Can you find a boundary between the seeing and what is seen?

Now, notice that from your perspective, you can see the mountains, the buildings, the trees, the open fields, but you cannot see your own head. Where your head is supposed to be, there is only openness, capacity, awareness.

Feel into this spaciousness where "your head" should be. There are no edges, no boundaries here — just open awareness from which you're experiencing this magnificent view.

Notice how this awareness has no color, no shape, yet it contains all the colors and shapes of the mountains, sky, and valley before you.

See how the snow gleams on the highest peaks. Feel the vastness of the clear blue sky. Notice the small buildings nestled in the landscape, the bare trees waiting for spring. All of this is appearing within your awareness.

Can you sense how your awareness and what you're aware of are not two separate things? The mountains, the sky, the trees — all appearing in this boundless space of consciousness.

Recognize that this view isn't happening to someone — it's simply happening. There's seeing, but no seer separate from the seen.

Notice the depth of the valley, how it cradles the buildings and fields. See the textures of the landscape — the rough mountain stone, the smooth snow, the fine branches of the trees.

All these forms are appearing in the formless awareness that you are. From the place of no-head, experience how you're both empty of form and full of the world.

Now, without moving your eyes, notice how your peripheral vision extends far to the sides. Your visual field is wide open, with no borders or frames.

Feel how this vast panorama of mountains and sky exists within your spacious awareness, not outside of you. You are not looking at the mountains; you are the space in which mountains appear.

While maintaining this headless awareness, notice any sounds that may be present — perhaps birds, distant voices, the wind. These sounds also appear in the same open awareness.

Feel the temperature of the air on your skin. Notice how bodily sensations and the visual scene coexist in this single field of awareness.

From this headless place, recognize that there's no division between inside and outside. The mountains, the valley, the sensations in your body — all are one undivided experience happening now.

See how the light illuminates everything — the snow-capped peaks, the buildings, the fields. Just as light reveals all forms, your awareness illuminates all experience.

As we bring this meditation to a close, recognize that this headless awareness is always available to you. When you look at these mountains again, remember to notice the space of awareness from which all perception arises.

Take one more moment to appreciate the beauty of this mountain view, seeing it from no-head — from the spaciousness of pure awareness.

Gently bring your attention back to your body, feeling its weight and presence. Take a deep breath in, and as you exhale, carry this open awareness with you as you continue your day.

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