The perfection of the Soul consists not in speaking nor in thinking much on God; but in loving him sufficiently: This love is attained to by means of perfect resignation and internal silence, all consists in works: The love of God has but few words. Thus Saint John the Evangelist confirms and inculcates it. "My little Children, let us not love in word, neither in tongue, but in deed and in truth." (John 1 Chapter 3, verse 18)
Miguel Molinos, from The Spiritual Guide
After you have learned to use my meditation, you can practice objectivity with your eyes open.
Practice being aware of your hand or hands from time to time as you go about your daily activities. Noticing your hands (so that they become a little tingly or tingly warm) helps to anchor you in the present and to maintain the healthy meditative state of awareness. It connects your understanding mind to you body so that light and love can flow into your body.
Look at an object and at the same time become aware of yourself looking at the object.
Look at, for example, a table. Become aware that you are looking at the table. Put mental distance between yourself and the table. Feel a little distant to the table. Cultivate this detached state of awareness so that things seem a bit unreal or strange to you.
This sensation of distance between yourself and the world is actually what you had as a little child before you were emotionalized and upset.
Observe things without naming them. Don’t say "this is a table," or "this is a lamp." Just notice the object without mentally naming it. Just observe it and at the same time notice that you are observing it.
Seek to maintain this sensation of a slight distance between yourself and things as you go through the day.
Pick a spot on the wall above your eye level. Look up with your eyes (toward your eye brows) so that you can see the spot while looking up. Notice that your peripheral vision (side vision) opens up when your eyes are looking upward instead of straight ahead. Relax. Gently notice the spot and the surrounding peripheral view at the same time. Practice paying more attention to the peripheral aspect than to the spot.
Once you get the hang of this, practice looking around you. See an object and at the same time see the surroundings. Another variation is to look at 2 things at the same time. Let’s say you are in a parking lot. Look at two parked cars at the same time. Relax. By seeing two objects at the same time, you are practicing detached relaxed observation.
These exercises will help you cultivate a relaxed detached state of awareness. You are alert and relaxed at the same time. You see the big picture. You feel just a little bit distant to people, places and objects. Notice how emotions tend to pull you into things. Just notice this fact, that’s all. Get a sense that you are separate from what you are observing. When you meditate you become aware of your hand or hands. Now, extend this same awareness, so that you are aware of your hands when you have your eyes open.
Notice how emotions tend to pull you into things. Just notice this fact, that’s all.
Get a sense that you are separate from what you are observing.
When you meditate you become aware of your hand or hands. Now, extend this same awareness, so that you are aware of your hands when you have your eyes open.
Practice observing things and at the same time being aware of your hands.
Your hands (or your body) will become warm and tingly. You will feel self composed and secure, slightly distant to what is going on around you. Relaxed and calmly composed, yet alert to what is happening at the same time.
Now look at your hand. See it as if it were someone else’s hand. You must have the distinct impression that you are not your body. You are the observer.
You are learning to be objective. Objective to objects. Objective to yourself. And objective to thoughts.
Observe things lightly while at the same time being aware that you are observing them.
When you meditate you become aware of your hand or hands. Now, extend this same awareness, so that you are aware of your hands when you have your eyes open.
Practice observing things and at the same time being aware of your hands.
Your hands (or your body) will become warm and tingly. You will feel self composed and secure, slightly distant to what is going on around you. Relaxed and calmly composed, yet alert to what is happening at the same time.
Practice being aware of your hand or hands from time to time as you go about your daily activities. Noticing your hands (so that they become a little tingly or tingly warm) helps to anchor you in the present and to maintain the healthy meditative state of awareness. It connects your understanding mind to you body so that light and love can flow into your body.
Observing the big picture helps you not get pulled into things, where you forget to be objective.
You can practice the same objectivity with other’s words. Hear what they are saying, but listen lightly without getting pulled into the words. Hear the words lightly (let them go in one ear and out the other).
Don’t struggle to understand. Don’t try to figure things out. Don’t get pulled into an argument. Just listen, hear what is being said, but be aware of your hands and feel a little bit distant.
During your meditation, observing thoughts parade by helps you practice not get pulled into things, where you forget to be objective.
Observing thoughts parade by helps you to remain separated from the thought stream.
Being aware of your hands helps keep you aware and also helps energy to flow from your enlightened consciousness.
Learn how to give your attention instead of having it captured.
Observe lightly. Listen lightly.
When you find yourself getting pulled into an argument, for example, or pulled into music, stand back and detach. Just be aware of yourself observing. You can still hear the words or hear the music, but instead of being lost in them, you are the calm observer.
If you get pulled into some object, conversation, music or into daydreaming, something will make you aware that this has happened, and you will effortlessly be back in the right space, calmly observing.
Just see what is there, hear what is said. Remain aware of yourself as the observer. Be aware of your hands. Don’t resent any noise or intrusion. Just observe it. Don’t try to block out images or sounds. Just notice what is there to see or hear what is to hear. Don’t resent other people.
Cultivate an attitude of friendly neutrality. Go through life as if you were on vacation, observing the sights.
Principles that Protect the Meditative State
Don’t make affirmations, like “I will lose weight, or I will do better." This adds willfulness and leads to frustration. Don't struggle with things. Whatever issues you now have, just observe them without resenting them. It is okay to be concerned but not worried. Concern is from the detached aware state in the light, and is healthy and healing. Worry is lower thinking of the faithless soul still trying to make things happen.
Remember Christ's words: "Of yourself you can do nothing."
Relax. Remain concerned, without adding worry which leads to frustration.
Don’t set goals for yourself. Don’t try to make thing happen.
Don’t try to make things work out.
Be patient. When you become aware of something wrong with yourself and your attitude, don’t roll up your sleeves and try to change yourself or make your self right. Just observing in the light is sufficient. Let change come of itself in due time.
Don’t form judgments about the worth of another person, like he is a bad person, or she is a nice person. Just observe without judgment. Wait until you discern without judgment.
If you have a question about something, don't look into your intellect for an answer. Don't struggle to figure things out. Just leave it as a question. It is okay to wonder about it. If you don’t know, then just wait until you do know.
