Please close your eyes and sit in a comfortable position with your back straight and let your body relax.
Spend some time letting your mind settle into the present moment.
Let go of thoughts of the past or the future.
When your mind is calm and settled in this present moment,
Generate a positive motivation for today's meditation practice.
Perhaps you can think,
May this meditation help bring about greater peace and happiness for all beings,
Or perhaps may this meditation help all beings becoming free from suffering.
And now,
Begin the meditation by observing your breathing and slowly become aware of the impermanence of your breathing.
Each breath is different from the one that came before and is different from the one that comes after it.
You are breathing in different air with each breath and your body is changing with each breath.
And now,
Notice the different sensations around your nose and notice these sensations inside your nostrils.
And now,
Bring awareness into your lungs and notice what is happening as you breathe in and breathe out.
And now,
Think about other changes that are taking place in your body in each moment.
Think of how your body is made of many different parts,
Arms,
Legs,
Head,
Skin,
Blood,
Bones,
Nerves and muscles.
And how these parts themselves are made of yet smaller parts,
Such as cells.
Be aware of the movement that is going on in each moment,
The beating of your heart,
The flow of your blood,
The energy of your nerves.
And on a more subtle level,
Cells are being born,
Moving about,
Dying and disintegrating.
On an even subtler level,
All the parts of your body are made of molecules,
Atoms and subatomic particles and these are in constant motion.
Try to really get a feeling for the change that is taking place each moment in your body.
Moment after moment,
Constant change.
And then turn your attention to your mind.
It too is composed of many parts,
Thoughts,
Perceptions,
Feelings,
Memories,
Images following one after the other.
Spend a few minutes simply observing the ever-changing flow of experiences in your mind.
Like someone looking out of a window onto a busy street.
Like watching the cars and pedestrians passing by.
Don't cling to anything that you see in your mind.
Don't judge or make any comments.
Just observe and try to get a sense of impermanent,
Ever-changing nature of your mind.
After reflecting on the impermanence of your inner world,
Your own body and mind,
Extend your awareness to the outer world.
Think about your immediate surroundings,
The cushion,
The mat or bed you are sitting on,
The floor,
Walls,
Windows and ceiling of the room you are sitting in,
The furniture and other objects too.
Consider that each of these things,
Although appearing solid and static,
Is actually a mass of tiny particles whizzing around in space.
Stay with that awareness of that impermanent,
Constantly changing nature of these things.
And let your awareness travel further out,
Beyond the walls of your room.
Think of other people,
Their bodies,
Their minds are also constantly changing,
Not staying the same for even one moment.
The same is true for all living beings,
Such as animals,
Birds and insects.
Think of all the inanimate objects in the world and in the universe,
Such as houses,
Buildings,
Roads,
Cars,
Trees,
Mountains,
Oceans,
Rivers,
The earth itself,
The sun,
The moon and the stars.
All of these things being composed of atoms and other minute particles that are constantly changing,
Every moment,
Every millisecond.
Nothing stays the same without changing.
While you are meditating,
If at any point you experience a clear,
Strong feeling of the ever-changing nature of things,
Stop the thinking or analyzing process and hold your attention firmly on this feeling.
Concentrate on it for as long as possible,
Without thinking of anything else or letting your mind be distracted.
When the feeling fades or your attention starts to wander,
Again return to analyzing the impermanent nature of things.
And when you are ready,
Please open your eyes.
