Welcome to this 15-minute meditation practice inspired by the wisdom of the ancient sutra.
Unminding mind,
Keep in the middle until there is no mind.
Let us begin by finding a comfortable sitting position in a quiet space,
With your back straight but not tense,
And your hands resting gently in your lap or on your knees.
Close your eyes gently and take a few deep breaths in and out,
Allowing your body and mind to settle into this moment.
As you breathe in,
Feel the freshness and clarity of the air entering your body,
And as you breathe out,
Let go of any tension or distractions,
Allowing yourself to fully arrive in the present moment.
Now,
Let's bring our awareness to the mind.
The mind is like a pendulum,
Swinging from one extreme to another,
It moves from love to hate,
From anger to repentance,
Constantly seeking the opposites.
Our task today is to find the middle point,
The place of balance and stillness within this swinging pendulum.
As we start,
Think of a recent situation where your mind was caught in an extreme,
Perhaps a moment of anger or frustration.
Recall the feelings and sensations associated with this situation without judgment,
Just observe.
Recall the feelings and sensations associated with this situation without judgment,
Just observe.
Now,
Without pushing the feelings away or getting lost in them,
Imagine yourself stepping back from this situation.
Imagine you're watching it from a distance,
As if it were a scene in a movie.
You are observing the mind swinging to one extreme.
As you observe,
Say to yourself,
Unminding mind,
Repeat this mantra silently,
Reminding yourself to stay in the middle ground,
Neither fully identifying with the emotion nor suppressing it.
Unminding mind,
Unminding mind,
Repeat this mantra silently,
Reminding yourself to stay in the middle ground,
Neither fully identifying with the emotion nor suppressing it.
Unminding mind.
Notice how this simple shift in awareness changes your relationship with the extreme emotion.
You are creating a space between you and the emotion,
A space where the mind can find balance.
You are creating a space between you and the emotion,
A space where the mind can find balance.
Now let go of this particular memory and bring your attention to your breath.
Feel the natural rhythm of your breath,
The gentle rise and fall of your chest or abdomen.
Your breath is always in the middle,
A constant anchor in the present moment.
As thoughts and sensations arise,
As they inevitably do,
Remember the mantra.
Unminding mind,
Keep in the middle,
Until.
Unminding mind.
Unminding mind.
Allow your thoughts to come and go,
Like clouds passing through the sky,
Without attachment or aversion.
In this middle space,
There is a deep tranquility,
It's the space where you can observe your thoughts and emotions without being carried away by them.
It's a space of balance and wisdom.
Now let's expand this practice to your daily life.
As you go about your day,
Whenever you find your mind swinging to extremes,
Pause for a moment,
Remember the mantra.
Unminding mind,
Keep in the middle,
Until.
Keep in the middle.
Take a breath and find that middle ground within yourself,
Whether it's in your interactions with others,
Your work,
Or any situation that arises.
Practice staying in this middle space of awareness.
Over time,
You'll find it easier to remain centered,
Even in challenging circumstances.
Practice staying in this middle space of awareness.
As we conclude this meditation,
Let's take a moment to cultivate loving kindness towards ourselves and others.
This is a beautiful way to extend the benefits of finding the middle ground in our practice.
With your eyes gently closed,
Bring to mind someone you care about deeply,
Someone you feel love and gratitude towards.
Picture their face and hold them in your heart.
Silently repeat these phrases in your mind.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Feel the warmth of your loving kindness flowing towards them,
Wishing them well in every way.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Bring your attention to yourself.
Offer these same loving kindness wishes to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Allow these kind wishes to envelop you,
Bathing yourself in self-compassion and love.
Now,
Let's extend this loving kindness further.
Imagine people beyond your inner circle,
Acquaintances,
Or even those you may have conflicts with.
Send these wishes of loving kindness to them as well.
May they be happy.
May they be healthy.
May they be safe.
May they live with ease.
As you do this,
Notice how your heart expands with a sense of connection and goodwill.
May they be happy.
May they be healthy.
May they be safe.
May they live with ease.
Finally,
Let's extend these loving kindness wishes to all beings,
Known and unknown,
In all directions.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Feel the boundless love and compassion flowing from your heart,
Radiating out into the world.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Continue to sit in this loving kindness for a moment,
Allowing it to fill you with warmth and positivity.
When you're ready,
Gently open your eyes,
Carry this loving kindness with you,
And remember that the middle ground is not only a place of balance within yourself,
But also a place from which you can extend love and goodwill to the world.
Thank you for practicing with me today.
