We start with changing our own minds,
Our hearts.
Then the world that we experience will change.
A daily practice in meditation is just the beginning.
With the love in your heart and doing this meditation for others.
Yourself will benefit greatly.
We need to work on our own minds,
Our own hearts to help others.
Find a place of serenity,
Of comfort in your own home.
Create a space that is special for you.
And before you sit down,
Take some time to clean the area.
To get rid of anything that may distract your single-pointed concentration.
Cleaning up the space in your home is the way to start.
The state of our own place is reflected.
It is important to make a clear space so that you can concentrate.
Cleaning the space around us is really good for the mind.
And it helps us to create our paradise,
Our shelter,
Our home.
We cannot concentrate with the heavy weight of things around us.
Take your time and make the space around you very special.
There are many people in our lives who have inspired us to start our meditation practice.
Think of them and place something in the space around you that honors them.
Offer them something from your heart and place it in the area where you are going to sit.
And once you find a nice cushion,
Chair,
Whatever makes you comfortable,
We can focus now on the posture.
Sitting very comfortably.
You can be on the floor,
In a chair.
Important to be comfortable.
Maybe have your hips a little bit higher than your knees.
Your eyes are focused very softly.
You can keep your eyes shut.
Shut if that is okay for you today.
Keep your eyes looking straight ahead.
If your eyes are open,
Then let them be gazing down.
Spine is straight like a stack of coins.
Don't lean forward too much or back as this affects the energy.
The focus you will have.
Shoulders level,
Chin level.
Make sure the chin is not too high.
You will get easily distracted or if the chin is too low,
Sleepiness will come upon you.
Relax the mouth.
Just a tiny,
Tiny smile.
The energy should be clear,
Comfortable,
Open.
Relax your tongue.
You may feel it at the top of the roof of the mouth.
That eases the breath.
And we breathe in and out of the nose.
We are ready to start watching the breath,
A preliminary practice for your deep meditation.
Being aware of the touch of the breath on the opening of the nostrils.
The warm air coming out,
Exhale.
And the cool air hitting the nostrils on the way in,
Inhale.
The out breath is the first half and the in breath is the second half.
Count as number one.
Try to do 10 breaths without your mind wandering.
Start over number one if your mind thinks of something else.
When the mind gets distracted very instantaneously by some sound or something and you come right back,
You start counting again.
Exhale.
Inhale.
One.
Exhale.
Inhale.
Two.
Exhale.
Inhale.
Three.
