So then let's begin our actual meditation practice.
As always beginning by getting the body comfortable but upright,
The back straight,
Shoulders back a little bit,
Head slightly looking downwards,
The eyes almost closed.
There's a point where the eyes are just slightly open,
A tiny bit of light coming into the eyes,
Which is comfortable without causing too much blinking or tension in the level of the eyes.
Just let the eyes be almost closed,
Tongue against the top of the mouth and the hands either on the knees or the right on the left with the thumbs touching.
And then we begin with those slightly longer breaths.
So take two or three deep breaths in,
Long breath in,
Long breath out.
One more long breath in,
Long breath out.
And then we set our intention as always,
Trying not to focus only on ourself and my well-being,
My happiness,
But think about others as well.
Expand your mind out to think of others.
Knowing what you're doing is beneficial not just for yourself but for the world in general.
We make that strong intention to be here for the benefit of every single living being.
And then begin by just letting yourself relax.
Let your body relax first of all.
Go from the head down to the toes,
Noticing any areas of tension or discomfort,
Let them go.
And let the whole body relax.
And then let the mind relax,
The thoughts and feelings and chasing the thoughts.
Let that ease off,
Let it completely relax,
Completely relaxed in our body and mind.
And now gently bring your attention into the present moment.
Let everything else go.
You don't need to be anywhere else for this short time.
Bring yourself into the moment and gently bring your attention to your breathing,
Breathing normally,
Letting the mind mix with the breath.
Remember to meditate from the heart,
Not from the head.
Observe the breath all the way in and out and count one,
And the breath in and out and count two,
And so forth up to ten,
And then start from one again.
Let your mind and the breath mix together,
Just let there be the breath in the universe.
Keep letting the thoughts go,
Keep bringing yourself back like the lion rather than the dog.
Don't chase or involve yourself in the thoughts,
Just let them come and let them go.
And if you get involved in them,
Notice,
Let them go and bring yourself back to the breathing.
Nothing else is important at the moment,
Just be there with your breath.
And again,
Refreshing the awareness,
Bringing your mind back if it's wandered,
Bringing that balance,
Not too excited,
Not too sleepy,
Not too dull.
Continue observing the breathing without counting,
Just be there with the breath going in and the breath going out.
Each time you lose your attention,
Let your introspection notice that you've wandered.
Don't fight the thoughts,
Don't try and resist them,
Just let them go.
And again and again,
Gently bring yourself back to your breathing.
Again,
Refreshing your awareness,
Come back into the moment,
Come back to the breath,
And now,
Let your attention focus on the breathing just at the end of the nose.
Just that small sensation as the breath goes into and out of the nostrils.
Just be there,
Nowhere else.
Last couple of minutes,
Keep yourself there,
Staying with that staying with that deeper level of your mind,
Just mix the mind with the breath,
With the sensation as the breath goes into and out of the nose.
Keep yourself there for another minute or two.
And then we finish by giving away,
Dedicating our virtue,
Our positive energy we've created.
We make the wish that that energy,
That virtue may be the cause to free every living being from all their problems and suffering,
And may it become the cause to lead all living beings into complete happiness.
Thank you for your practice.
