Gently bring your awareness.
To your belly.
Feeling how the belly is rising and falling according to the in and out breath.
And labeling it.
Rising.
Rising.
Falling.
All in.
Holy.
.
.
Rising.
Rising.
In this way for the first minute or two,
Just observe.
In silence.
The belly rising and falling.
We expand the practice.
Still watching the rising and falling of the belly.
Labelling it.
And now including all phenomena.
That are perceived.
A choiceless observation.
Hearing happens.
Falling off the belly.
Rising off the belly,
Sensing the feet.
Thinking.
Falling off the belly,
Rising,
Rising.
Fingers touch.
Eyes move.
In this way,
Just be aware of.
.
.
The perception is happening.
Include external and internal perceptions.
All five sense doors and the mental faculty.
Are watched.
And even.
You might sometimes can see how you observe all of this.
Even this,
Just label it.
Let's see how quickly.
Perceptions change.
The mind is jumping from object to object.
Intentions happen first.
Before movement.
Or see how sticky the mind can be.
If one perception is intense.
When the knee hurts or the back pain is strong,
Toothache.
Sadness,
Grief,
Anger.
The mind sometimes.
Clings to it.
And just repeat it.
Again and again.
And stay curious if anything else is also arising in between.
Rising and falling off the belly.
It's always happening.
If we are aware of it or not.
Perceiving.
So it's just happening.
Nothing to do for it.
What is happening?
In this moment.
In your field of experience.
How is the mind reacting?
To this contact.
So quickly we can see Conflict Division.
Happening in ourselves.
Comparison just being truthful to oneself.
This is.
.
.
The conditioning.
And it's observed.
Slowly we are coming to an end.
Of this meditation.
Let go of the labeling practice.
And once just check in with your body mind.
What is the state right now?
After.
19 minutes.
Of observing.
And then.
.
.
To close this session,
Bring your awareness to your heart area.
And see how your heart feels.
And then drop this sentence in your heart.
May I be happy.
And however your heart is reacting.
You are open for it.
Even if it's resisting.
May I be happy.
May I be happy.
Now expand your wish.
To all beings.
May all beings be happy.
May all beings be happy.
Those I know.
And those I don't know.
May all beings be happy.
Feel the sentence in your body mind.
And radiating from your body.
In all directions.
Above and below.
Thank you for your practice.
