Hope you enjoy the Cornell speech.
It contains sign language as a symbol of greatness,
Which as they round it up will be applied to people in great consideration that can be illustrates at higher levels and … the heart … loves to be every part of the passion.
And establish your posture,
Sitting upright,
Alert but also relaxed.
Bringing your attention to the breath.
Take a few deep breaths to establish our awareness of the breathing.
And letting the breath relax and following it.
Knowing if the breath is long,
If it's short,
Deep,
Shallow,
Heavy.
Anything you can know about the breath,
Begin to know.
Feeling where in the body the breath resides,
Where you perceive it.
Being with the breath fully,
Wherever it is perceived.
And gradually growing your perception of the breath.
Taking in more and more of the subtle influence that the movement of the breath has on the body.
Letting your awareness of the breath,
The movement,
Be like a light that illuminates every little movement,
Every aspect.
Move your awareness with the breath to a greater and greater area.
And gradually just allowing that awareness to spill over into the awareness of the body as a whole.
Just breath by breath,
Growing the awareness until you perceive the entire body.
And allowing the entire body to relax in that space,
To be held by awareness,
Nourished.
Let it be easy in that space.
And now,
Within the realm of the breath and the body,
Noticing any amount of joy,
Rapture,
Pleasure,
Any feeling of goodness,
Well-being,
No matter where you find it,
How big or small,
Just become sensitive to any of these feelings,
Any of these perceptions.
And by allowing these pleasant,
Joyful,
Rapturous,
These good perceptions,
Become the greater part of your awareness within this space,
You can let them grow and let them spread.
They become an incentive for staying here with the body and also a tool of perception.
Grow your feeling of pleasure of just being here in this relaxed space.
And now,
Within the realm of the breath and the body,
Just allowing the entire body to relax in that space,
And now from this stable platform of relative ease and relaxation and basic feeling of pleasantness to be here,
Becoming sensitive to anything that's happening in the mind,
Whether it's a mood or recurring thoughts,
Perceptions of the environment,
Thoughts of the past,
Of the future,
Anything that's being put together by the mind,
The mental fabrication.
And we're not following any of these things right now,
Just intimately aware as they come up.
The calm platform that we've created makes a space for them to be seen more clearly.
And our only task,
Having witnessed them,
Is to whatever degree we can make them more calm.
Let those things that we perceive as put together by our mind just ease into the background.
Just as we can consciously calm aspects of the way our body is perceived,
We can do the same with the mind.
And so just continuing to do that combination of seeing the mental fabrications clearly and letting them be calm.
It's always okay to return to previous steps if that seems like it might be helpful,
Searching for pleasure,
Well-being and spreading that through the body again,
Going back to just the simple in and out breathing and the perception of the body as a whole in this space.
Just simply re-establishing a step that we have already done.
Usually that will come back quicker this time and can settle in once again,
Aware of our mental space and letting that be more and more at ease.
And just for the next few minutes,
Letting this be the exercise until the bell rings.
Thank you.
You're welcome.
You're welcome.
