This is the most basic meditation practice, the root of all that follows. Variations of it can be found in all wisdom traditions with a meditative aspect. This practice cultivates awareness of one’s awareness. The version provided here is drawn with permission from the Sophian Gnostic lineage, Ecclesia Pistis Sophia, and Tau Malachi.

Primordial Meditation with Breath:

When you meditate using this method, breathe naturally, with even inhalations and exhalations, just as you ordinarily do. Focus your awareness very gently on the out-breath, and when you exhale just flow out with the breath. Every time you breathe in, let go and let be, and imagine that at the end of the out-breath your breath dissolves into the infinite spaciousness of Truth. At the end of every exhalation, before the next inhalation, you will find there is a gap – let go and enter into the gap.

In the gap is the “place” of Pure and Primordial Being. This is called Perfect Repose. Whatever thoughts or emotions might arise, neither grasp at them nor push them away. Just let them be, and let them naturally arise and pass away, without doing anything with them or entertaining any judgment. If you find that you have become distracted or identified with thoughts and emotions arising, or find yourself daydreaming, merely restore your focus to your breath and continue. If mind enters into the gap and the Natural State dawns, let go of the practice and just calmly abide. If the mind or heart moves, return to the practice. It is that simple. Do not focus too tightly upon breath, but focus upon it lightly. Basically, you want to place about ¼ of your awareness on breath and leave the other ¾ free, abiding in a quiet and spacious state of relaxed awareness.

In this state one is essentially aware of oneself and what is happening in one’s consciousness, and aware of what is happening in one’s environment. Instead of watching the breath, as though separate from breath, progressively allow yourself to identify with your breath, as though you are becoming your breath. Breathe and let the breath and the one who is breathing gradually merge in a natural way without unnecessary force. In this practice you will find that as the Presence of Awareness grows you will experience the mind becoming more and more silent and the vital-emotional being becoming more and more quiet. It is as though one is shedding the Serpent’s skin and putting on a Body of Clear or Transparent Light. In this way one is set free!

Primordial Meditation with an Object:

…This method is also very ancient and very simple. Instead of focusing one’s awareness upon the breath, one gently rests one’s mind on an object. You can use any object that has a natural beauty and that uplifts and inspires you – a flower, a crystal, a flame, or other similar things.

In this method, merely rest your mind upon the chosen object, and let yourself merge with it – it is the same as with breath, but uses an object for focus instead. If you become distracted, restore yourself to the practice. If the Natural State dawns let go of the practice and abide in it. It is that simple. (Beginning practice of Primordial Meditation with an object requires an external object of focus. However, in advanced practice an internal object or visualization may be used to further develop kavvanah-concentration and to generate a more subtle and sublime Presence of Awareness.)…

Tau Malachi, Ecclesia Pistis Sophia, Sophian.org

Web Resource: Sophian Foundation Practices

Step-by-step

• When you meditate using this method, breathe naturally, with even inhalations and exhalations. Focus your awareness very gently on the outbreath, and when you exhale, let your awareness flow out with the breath. Every time you breath in, let go and let be, and imagine that at the end of the outbreath, your breath dissolves into the infinite spaciousness of truth. At the end of every exhalation, before the next inhalation, you will find there is a gap – let go and enter into the gap. In the gap is the place of pure and primordial being, which is called perfect repose.
• Whatever thoughts and emotions arise, neither grasp at them, nor push them away. Just let them be, and let them naturally arise and pass away, without engaging them or entertaining any judgment toward them. If you find that you have become distracted or identified with thoughts or emotions, or find yourself daydreaming, merely restore your focus to your breath and continue. If your mind enters into the gap and the natural state dawns, let go of the practice and just calmly abide.
• Instead of watching the breath as though you are separate from the breath, progressively allow yourself to identify with your breath. Breathe and let the breath and the one who is breathing gradually merge in a natural way without unnecessary force. Focus lightly upon the breath. Place about one-fourth of your awareness on the breath and leave the other three-fourths free, resting in a quiet and spacious state of relaxed awareness.

With this practice, you will find that as the presence of awareness grows, you will experience a growing stillness of both mind and the vital-emotional being….

–Tau Malachi & Siobhan Houston, Gnostic Healing: Revealing the Hidden Power of God