So as you settle in,
Begin by allowing your gaze to gently rest back within yourself.
You may start by allowing your awareness to drift.
Without any specific focus.
As you begin to anchor yourself in the present moment.
Letting go of our awareness of our surroundings.
Becoming aware of our body and noticing the gentle rhythm of our breath.
When we're ready.
When we feel relaxed.
We can gently allow our eyes to close with a delicate touch.
Noticing how our eyelids touch gently together as they close.
From there we can start to turn our attention inward.
As we take a few moments to adjust our body.
Finding a comfortable posture with our back and neck upright.
Allowing our hands to rest gently in our laps.
We might imagine that there's a stream of relaxation originating from the top of our head.
Which now descends slowly down through our body.
In effect,
This stream is a source of pure relaxation.
Allowing our muscles to be soothed and releasing any remaining tension.
Feeling that relaxation passing down through our forehead,
Softening the muscles there.
And releasing any stress that may have accumulated.
We allow that stream of relaxation to pass over our eyes,
Our cheeks.
And our entire face.
Allowing our face to become soft.
We may notice how the serenity washes down through us like a gentle tide.
As every muscle in our face finds relief and relaxation.
Continuing to let the soothing stream flow down through our neck and our shoulders.
We feel the same stream of relaxation descending through our arms,
All the way to our hands,
Fingers and fingertips.
As each and every muscle fiber releases any residual tightness.
We may sense the way in which the serenity takes hold.
Bringing our entire upper body into a state of perfect ease and relaxation.
And allowing that stream of relaxation.
To continue on its journey through our chest.
Relaxing all the muscles there.
Down through our back.
And through our stomach.
Imagining it like a gentle cascade.
It dissolves any remaining tension.
Leaving our core feeling light and free.
And as we picture that stream of relaxation moving down into our legs,
We visualize it reaching our feet and our toes.
As if every part of our body.
Has now been touched.
By this soothing sensation.
Leaving us completely at ease.
Completely at peace.
Completely relaxed.
We can now shift our focus away from the body.
To take a few slow,
Deep breaths.
Inhaling tranquility,
And exhaling any lingering burdens on our mind.
Feeling the serenity in our breath.
Like a gentle tide rising and falling within us.
And carrying away any stress or worries.
We might slowly allow a gentle smile to appear on our face.
Letting the corners of our mouth curl upward.
Noticing how this simple act relaxes all the muscles in our face even more.
We imagine our smile as a vessel of joy and happiness.
Holding all the positivity in the world.
And letting this feeling radiate through our entire being.
Soothing us with comfort,
Peace and contentment.
We might take a moment in this silence to connect with this profound sensation of deep relaxation.
Allowing it to wash over us like a soothing wave.
As we prepare to delve deeper into meditation.
Taking our time.
And without any rush.
We begin paying attention to our breath.
Noticing the way.
It goes in and out of our body.
Nice and easy.
Breathing in,
We notice how our breath softly fills our belly.
And touch is the deepest part of our center.
We continue observing our breath going in and out.
Until we're ready to place our awareness gently at the deepest point of the breath inside the stomach.
It's like finding the coziest spot in our mind.
Where we can feel totally relaxed and totally happy.
With our awareness now at this cozy spot.
We might try picturing something bright and rounded in our mind.
Perhaps like a crystal ball.
Appearing right there in our belly.
Imagining it sitting softly at our center.
With a feeling of contentment,
Comfort,
And peace.
If we find our mind starts thinking about other things,
There's no need to worry.
Lovingly and without using any force.
We simply guide our mind back to that cozy centre.
Where we feel most at home.
Even if we can't see that inner object very clearly,
That's perfectly OK.
We can simply focus on the comfortable feeling it gives us.
Feeling very peaceful.
And very still.
As we continue to imagine that inner object.
Enjoying the happy and calm feeling that it brings.
Who we find that there are a lot of thoughts going on in the mind.
We might make use of the suggested mantra,
Hearing the sound of the words sammah arahang.
Arising as if its source were the centre of our belly.
Allowing the sound to radiate outward.
Through the whole of our body.
Feeling completely at ease.
Completely at peace.
We contain our attention softly and gently.
Anchored at the middle of our body.
As we continue to visualize that inner object.
Resting our awareness at the center of ourselves.
We feel completely at ease,
Completely at peace.
Completely comfortable.
If thoughts or distractions pop up in our mind.
He simply become the observer.
Not engaging with them.
But gently guiding our mind back to the center.
Were never necessary.
No matter what shows up in our mind.
No matter how or when it happens.
We just keep inviting our mind back to the centre.
Back to that cozy soft spot.
In the middle of our stomach.
We continue to rest in this sensation of complete comfort.
Peace and tranquility.
With or without the mantra.
No need to try.
Just allowing the inner experience to arise naturally.
For a few more moments now in silence.
So we continue to keep our mind gently in touch with the inner experience at the center of ourselves.
Whether it's something visual within us,
Or more of a sensation.
We simply notice that brightness,
That sense of well-being within us.
And remain content with it.
Being right here,
Right now.
We continue to relax.
Thoughts come and go.
We simply notice them.
And treat them like clouds passing through the sky.
Letting them drift on.
And returning our awareness softly to that central place within ourselves.
Simply enjoying the presence of that inner experience within us.
We allow ourselves to rest quietly in the moment.
In this space that we have created within ourselves.
Letting go of any effort.
Just feeling the stillness,
Comfort and safety.
Resting naturally in the lightness at the center of ourselves,
For a few more moments in silence,
Until it is time for loving-kindness meditation.
And as we approach the end of our practice for today,
We can gradually allow our inner experience to coalesce around the center of our body.
Whether in the form of brightness,
A sense of well-being,
Or perhaps an image that has arisen all on its own.
Placing our awareness very gently at the center of that experience.
Our touch is so light.
Is almost like a feather floating down to touch the surface of still water.
Sending ripples outward from that central point.
In the same way,
By reaching gently with our awareness toward the center,
We allow that inner experience to ripple outward.
In ever-widening circles.
Burst throughout the whole of ourselves.
Reaching every fiber of our being.
Every cell.
Every molecule.
Together with a heartfelt intention.
May we be well and happy.
May we be free from all suffering.
With the understanding that any genuine love or compassion in the world begins with ourselves.
Not in a selfish way.
Because we need to love ourselves enough.
To care for ourselves and to invest effort in our own lives.
We allow those ripples to extend outward,
Beyond ourselves.
We allow our loving kindness to spread throughout the whole room.
The whole building.
And the whole neighborhood.
Reaching out to all the living beings in our midst.
Without exception.
Sharing the positive energy from our meditation.
We hold the intention that all those living beings may be uplifted by the loving-kindness we extend toward them.
From the centre of ourselves we make the wish,
May all these living beings be well and happy.
May they be free from all suffering.
May they live together in peace and harmony.
We see just how far and wide we can extend our lovingkindness.
Perhaps to the whole city.
Then to the whole country.
To all the neighboring countries.
The whole continent.
And eventually to all the continents of the world.
Until our loving kindness extends across the whole face of this planet.
Extending good intentions for all living beings without exception,
We make the wish.
That they too may be well and happy.
Free from suffering.
And live together in peace and harmony� May world peace become a reality within our own lifetimes.
So for the last few moments of our practice,
We might cast our mind.
Toward particular loved ones who we know are going through difficult times.
Or toward those for whom we feel a particular debt of gratitude.
Holding them within this brightness at the centre of ourselves,
Their names or their faces.
With the wish that,
Whether they are still with us or have already passed on,
The good intentions we have cultivated may extend across the great gulfs of space and time.
To reach them wherever they may be found,
Bringing them uplift,
Peace and happiness through our positive intentions during these last few moments of our practice.
