Breathing through your mouth easily,
Naturally.
Let your belly hang out.
And we'll do a few minutes of Samatha,
Starting with 21 breaths.
So you'll just rest your awareness as you did before for 21 breaths.
Eyes are gazing downward.
You might let them rest on a point on the floor as you focus on your breathing.
You might let them rest on a point on the floor as you focus on your breathing.
You might let them rest on a point on the floor as you focus on your breathing.
You might let them rest on a point on the floor as you focus on your breathing.
You might let them rest on a point on the floor as you focus on your breathing.
And remember,
You might want to pause in between in-breath and out-breath,
Or out-breath and in-breath.
That moment of stillness.
Now,
Turning your attention to sound.
Noticing any sounds that might arise and fall away.
Just registering them without even putting a label on them,
Directly hearing the sound.
We're so busy interpreting experience.
We rarely get to experience experience directly.
So now we'll explore that.
Some sounds are short,
Quickly come and go.
Others are more constant.
With the constant ones,
We continuously let them through.
Just keep passing through.
So a first glass,
Or queen glass offering.
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And whenever we notice we've been following after a train of thought,
It's a little celebration moment.
We pat the puppy dog for being aware and noticing.
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And then we rest back in Shamatha.
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Every new cycle of forgetting and remembering,
We rest in Shamatha freshly,
Again.
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May I be well.
May I be at peace.
May I be joyful.
So then we can think of someone for whom we easily feel love and affection.
Maybe it's our pet.
Maybe it's our child.
Maybe it's a friend.
A beloved of some sort.
We embrace them in our minds.
Theater,
You might say.
We're hugging them.
Enjoying connecting with them.
Enjoying them.
Because of our love for them,
We feel these phrases quite naturally.
May you be safe.
May you be well.
May you be at peace.
May you be joyful.
Of course,
This is what we want for them.
And we give them one last hug and move on.
There's probably someone else dear to you in your life.
And so you turn to them.
And this loving kindness is like a tide that's beginning to roll out.
And so you're finding it all the easier to embrace them,
To appreciate them,
To feel your love for them,
And savor this loving connection.
And so you want those same things for them.
So in your mind you say,
May you be safe.
May you be well.
May you be at peace.
May you be joyful.
You hug them one last time,
Savoring this moment of connection.
And then you think of all your fellow students in this room,
Some of whom you know pretty well,
Some of whom you don't know at all.
But this tide of loving kindness,
Loving connection,
Is growing stronger and rolling out in many directions.
And so we feel our loving connection with everyone in this room.
And maybe in your mind there are still a few hugs going on.
As you're feeling this ever-expanding tide of loving connection,
These phrases again come quite naturally.
We want all of these things for everyone in the room.
May you be well.
May you be at peace.
May you be joyful.
And savoring this moment of loving connection just a bit more.
Then we expand it out to everyone in a hundred-mile radius.
They all would like to feel this too.
They are fellow waves on the ocean,
And this tide rolls out in all directions.
And we commune with all of them.
All of them are made of ocean,
Just as we are.
And so we wish for them,
May you be safe.
May you be well.
May you be at peace.
May you be joyful,
Full of joy.
Then we let this roll out in all directions to all parts of the earth for all these fellow waves on the ocean who just want to be happy,
Who don't want to suffer,
And who have forgotten that they're made of ocean.
We feel our natural connection to all of them.
And again we say,
May you all be safe.
May we all be well.
May we all be at peace.
May we all be full of joy.
Then we change gears once again and focus on sound.
Again,
Some will pass quickly through.
Others will be more constant.
We register both kinds as they pass through moment by moment.
Again the eyes are gazing downward and our backs are in marionette position.
Our bellies kind of hanging out as we breathe.
Again,
Makes a suggested point when you go into your depthc Police Force strokes AT&T.
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Again,
Celebrating those moments of awareness when we know that we've been following afterthoughts.
We've been doing that all day long,
At night in our dreams,
All our lives.
But in these special moments,
We're aware of it.
And we rest back in shaomentime.
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