Let's find a comfortable position.
If you are sitting on a chair,
Make sure your feet are flat on the floor,
Your spine relatively straight.
You can let your hands gently rest on your lap and your chin should be parallel to the floor.
Take some time to adjust the position to make it comfortable,
Stable and dignified.
And when you are ready,
Gently,
Slowly close your eyes.
Let's start with some deeper breathing.
Inhale gently,
Slowly through your nose if possible,
All the way into your belly.
And then slowly through your nose,
Exhale all the air out.
And inhale slowly all the way into your belly.
And then slowly exhale all the air out.
Repeat three more times on your own.
And when you are done,
Come back to your normal breathing.
Let your breathing be natural.
Let your body do the breathing for you.
Do a quick check of your body to see if you have any tension.
Dropping your shoulders,
Letting go of any tension there.
Maybe pulling them back slightly to expose your chest without forcing.
Check your forehead for any tension.
Your jaws,
Relax your jaws.
Make sure your teeth are not clenched.
Relax the back of your neck,
Shoulder blades,
Lower back,
Arms and legs.
Have a sense of letting go physically and also mentally and emotionally.
And let's set the intention for this meditation to come into it with no expectations,
With a beginner's mind,
As if we were meditating for the first time.
And let's set the intention to give it our gentle,
Non-judgmental attention.
There is no right or wrong during the meditation,
Only the present unfolding itself moment by moment.
Now bring your attention to your belly rising up and down as you inhale and you exhale.
Feel the gentle movement of your belly moving up and down as you breathe in and you breathe out.
And mentally start counting your breath.
On the exhale,
Starting with one,
All the way to ten,
And then back down from ten to one.
Exhale one.
Exhale two.
And so on.
And if at any time you lose track of the counting,
Simply start over from one.
And keep feeling the gentle movement of your belly rising up and down as you are counting your breath.
You have just now told us how much Brahma Tware's breath cost $awk and abide by the teaching of Vajrashtraển.
Now you will be able to recite the help of your Lord and again see how much background you have in this work.
Vajrashtraführer,
Please read this book on cinnamon.
And now you can start the counting.
And let's incorporate the mantra.
The mantra I suggest you use is So Hum.
But feel free to choose anything you want.
With the So Hum mantra,
We pronounce So on the inhale and Hum on the exhale.
Inhale So.
Exhale Hum.
Inhale So.
Exhale Hum.
Say it mentally.
And you can say it any way you want.
It can be totally neutral.
So Hum.
So Hum.
So Hum.
Or it can be like a prayer or a song.
So Hum.
So Hum.
What's important with the mantra meditation is that you keep repeating mentally the mantra during the meditation.
If at any point you find yourself wandering in your thoughts and realize you forgot about the mantra,
Simply come back to your breathing and to your mantra with no judgment.
Now keep saying your mantra and I will keep track of the time.
Now you can let go of the mantra.
And slowly,
Gently come back to your breathing.
Feeling the gentle movement of your belly rising up and down as you inhale and you exhale.
Feel your feet on the floor,
Your hands on your lap.
You can wiggle your toes,
Your fingers.
You can stretch if you feel like it.
And when you are ready,
Slowly,
Gently open your eyes.
