Good morning,
Good afternoon,
Good evening,
Wherever you are.
So I thought we would do a.
.
.
Begin with a 10 minute loving kindness and then we will literally just sit in silence letting everything happen as it does anywhere and don't interfere with what arises allow the flow,
Nature's flow,
It's all nature the breath,
Sensations,
Sounds just allow thoughts to pass,
Arise and pass we don't often.
.
.
We don't often get involved in the thinking anyway,
I digress let's settle in,
Settle into the body take attention to the heart area,
The heart center and just rest there for a few moments you may notice a softening and this in itself is an act of loving kindness just resting in the heart put your hand there if you wish or put your hand anywhere there's discomfort or pain I'd like you to just wish yourself well a little inner smile maybe dropping a verse into the heart quietly it's a very simple phrase may I be happy,
May I be well and rest in the heart then to this heart space be a good friend to mind can you know they have a hard time wish them well may you be well,
May you be happy may you find peace and contentment just wish them well so of ourself,
Our good friend now invite a slightly difficult person maybe a work colleague,
A neighbor and notice what happens and wish them well,
I just want to be happy free from pain and suffering may you be well,
May you be happy and find peace difficult person,
Good friend in ourself may we all be well and happy every being,
Every creature wants to be free from pain all humans want to be free from suffering be at ease so let's practice being at ease next ten minutes or so do this by resting in the body in presence or the breath maybe some pain or physical pain or discomfort maybe,
If there is,
Can you just relax soften around it then we need to be silently vigilant not anxiously vigilant but just silently what's happening?
Notice when we go through that trap door of self-centered thinking there's the suffering,
The dis-ease where are you right now?
No need to interfere or try to change anything sit back,
Relax see what arrives where's your attention?
That's the key is there an ease?
Are you mind stirring things up?
Relax okay,
You can relax the practice sits as you wish and that's it,
Thank you thank you guys,
See you tomorrow bye,
Have a good day
