To realize oneness in meditation, first we start with the breath, just to help bring us into this moment.
So notice your breathing. Allow yourself to breathe. That may sound strange, as you are already breathing, but really let your attention rest on allowing the breath to freely move in and out of your body. Relax your body all the way into stillness so that breathing is happening effortlessly without your trying to change it in any way. And in that relaxation, allow your attention to rest on allowing yourself to breathe. This is meditation.
Now to help you move into an experience of oneness, while still allowing yourself to breathe, let your attention rest on allowing yourself to feel the sensations you are feeling in this moment. You do not need to notice everything, just notice whatever dominant sensation or sensations you are feeling and allow yourself to feel that. Or simply allow that sensation to be completely.
We are not looking to define or describe the sensations in anyway, but rather to directly feel the sensations as sensations.
To attain oneness in meditation, this practice of conscious allowing is most important; to really allow yourself and your experience to be as you are. Control is the opposite of meditation. If you are trying to control your experience, then you are separating yourself from your experience and this creates stress. And unconsciously, we are constantly trying to control this moment. So in order to experience oneness, it is necessary to consciously allow everything to be as it is.
So here we are giving our attention to allowing our bodies to be as they are, allowing our breathing to be as it is and allowing the sensations that we feel to be as they are. The focus is really on allowing, on surrendering that urge to control this moment. Whatever you feel, allow yourself to feel it. If it brings up fear, simply allow yourself to feel the sensation that you are calling fear. No analysis, for that is another way…