好好好 This way assume a comfortable stationary position and simply relax into it for a short while.
Not going anywhere,
Not moving voluntarily,
But also not trying to freeze into stillness.
Simply letting go of all concerns and all movement for the duration of this short practice.
As our body slowly settles down,
We establish a constructive motivation.
One part of it is our highest spiritual aspiration,
Such as awakening,
Liberation or healing.
Turning towards our great aspiration,
We expand it to include the happiness and well-being of all beings.
Another part of our motivation is the task at hand,
The practical goal,
Such as developing our attention skills or bringing greater relaxation,
Something deeply practical,
Immediate.
Where this motivation is our basis,
We bring our attention to the sensations in the body.
Our entire field of various somatic experiences arising,
Abiding and ceasing.
Among those,
We slowly move our attention through a few essential areas,
Becoming aware of them and establishing greater relaxation.
So bringing our awareness to our feet and toes,
We observe,
Notice whatever is arising and relax.
Moving up towards our pelvic floor,
Observing,
Noticing and relaxing.
Then equally becoming aware of our hands and fingers,
Observing,
Noticing and relaxing.
Focusing our shoulders,
Observing the sensations,
Noticing them and relaxing.
And finally bringing our awareness to the face,
Observing,
Noticing and relaxing.
With all of these steps complete,
We expand our awareness throughout the body once again.
As our body naturally breathes,
We become aware of all the tactile sensations that change with each in-breath and out-breath throughout the body.
All the tactile fluctuations that change as we breathe.
These sensations,
These changes become the object of our recollection,
The object of our mindfulness.
Mindfully attending to these tactile waves,
We do not alter the breath.
Our job is simply to relax deeper into observation.
Out-breath We're mindful attending to the tactile waves that our breathing brings forth,
Allowing these waves of breathing to consume our restlessness and at the same time bring in certain clarity,
Vividness of attention.
Come back to the breath every time we get distracted.
Relaxing,
Releasing the distraction and returning to the waves of the breath.
And at the same time,
Awakening greater clarity,
Refreshing our interest every time we notice dullness,
Laxity.
Knowing that every time we release distractions or refresh our interest,
We're cultivating greater attentional balance.
Knowing that subliminally becomes a source of joy in practice.
But at the same time,
Our mindfulness is simply holding to the tactile waves of the breath,
Attending to these waves and allowing them to soothe us.
Take away our restlessness and our dullness.
Relaxing,
Relaxing.
Before concluding,
We expand our attention to encompass our entire somatic field once again,
Our entire body,
All the various experiences arising in it.
While noticing that,
We also notice our mind,
Our mental state,
And then dedicate all of the effort that we have just made towards our highest aspirations and our immediate practice goals.
May we succeed in bringing greater happiness to ourselves and all others.
