Welcome!
Focusing mindfully on an object in a meditation.
Is a good way to ground yourself in present experience.
It complements body and breath practice as an occasional add-on.
Let's try it for a change.
So today we will focus on Peace.
Whatever item you choose,
As the focus for your today's object-based mindfulness meditation.
Be ready to systematically explore.
Textures.
It stays.
Everything without judging.
Treat all sensations whether pleasant or unpleasant.
With equanimity.
So let's start.
Open your senses to an object.
Maybe it's a piece of fruit.
Or a snack that you have at your desk.
What does it taste like?
Try not to get.
Involved in judging or analyzing.
Don't jump on your inner rollercoaster.
Just engage your senses.
If you don't have anything Maybe just start by tasting the inside of your own mouth.
Destination sense.
That's visiting a place.
As an objective.
Your meditation today.
Mindfully take time.
Find taste.
Be curious,
Receptive,
Allowing.
And then.
.
.
As always we alternate.
We keep our focus now loose.
We don't.
Hold it.
Anymore is an object of our attention.
Now it's the awareness.
The awareness of the taste,
The awareness of your.
.
.
Body and your surroundings.
Your awareness.
Of your inner landscape.
Thoughts,
Emotions,
Moods.
We just witness it.
The object itself does not matter.
Now we use taste,
We could have used breath.
Or seeing in front of you whatever you see at the moment,
Or touch,
Or hear,
Or smell.
We just recognize the object to ground ourselves.
Nothing more than that.
Than we.
Drop the object as a focus.
Take the rest.
And look naturally at the essence of whatever occurs.
Notice the awareness behind it.
Vast expanse.
Of space.
Rather than focusing.
On thoughts,
Feelings,
Emotions.
Without.
Having an object of meditation.
It's like you're looking at the space.
Rather than just galaxies,
Stars and planets that move through it.
Emotions,
Sensations,
They come and go in awareness.
The way galaxies,
Stars and planets move through space.
And just the space isn't defined by the objects that move through it.
Awareness isn't defined or limited.
By the thoughts,
Emotions,
Perceptions and so on.
Awareness simply is.
And then,
When we become distracted because we will.
Then we use object-based meditation again.
So today,
Days.
Maybe if you bite into an apple or other fruit.
Savior,
What's distinctive about its days?
Experience the richness of that moment.
The present moment.
It's an extremely practical technique because we do eat.
We do drink every day.
So that can be used to engage in the meditation.
For a few moments at several points throughout the day.
First we rest our mind naturally,
Just to be.
Allowing your mind to be the awareness.
Show itself.
And then focus your attention lightly on the tastes you perceive.
Don't have to analyze a particular taste sensation.
Just rest your attention lightly on all the taste that you perceive.
And then rest your mind naturally.
Always alternating.
Between bringing your attention to the sensation of taste and then resting your mind naturally.
Can be really useful when you catch yourself feeling stressed or distracted.
Can use touch,
Sight,
Hearing,
Smell,
Breath.
Prayer.
You can even use an unpleasant fort.
Or discomfort.
The essential thing is to maintain awareness,
No matter what occurs.
If you remember that awareness Whatever occurs is meditation.
Then meditation becomes much easier than you may feel.
Let this again.
Rest.
In awareness.
You might feel how your mind begins to settle.
Particular for the story.
They come and go.
Maybe you think about.
.
.
My groceries are preparing food in the evening.
Getting ready for the meeting.
Whatever.
Constant.
Gets the grip on your mind.
You crowned yourself.
For the object.
Find an object of your meditation.
It could be a sense meditation.
Smell is at the gateway.
So today we take smell.
And sight and touch and hearing out of our five dimensional sensory safari.
We just focus on taste.
If anything comes,
If maybe some unpleasant thought.
Hands don't try to stop it.
Best way to work with these kinds of thoughts.
To step back.
And rest your mind.
And bring your attention to a certain sensation.
Engage the sets of days today.
It brings us into direct and exclusive contact with the present moment.
So unique.
Savor it.
Enjoy it.
The lighting.
You can go deeper.
Exploring your taste buds.
Developing them.
And then again we alternate.
And then we just.
.
.
Go into objectless meditation.
Slowly and gradually breaking this habit of analyzing.
Thinking.
Going on there.
Rollercoaster.
We don't criticize or condemn ourselves when we find ourselves doing it.
Just remember the intention to meditate.
Rest.
Or to use the object.
So your intention.
Is the crucial factor.
You come back to your intention.
And engage in the practice.
Either resting.
Or using the object.
I would suggest to rest your mind for short periods many times a day.
Trip by trip,
A cup gets filled.
They say,
So start slowly.
Aim maybe for a minute or half a minute.
Utilizing those few seconds when you find yourself.
Rilingual.
Even desiring just to take a break from daily crime.
Or when you have lunch or a cup of coffee.
You'll see that it frees you of your mental and emotional limitations.
A bit.
That is sometimes the source of fatigue,
Disappointment,
Anger and despair.
And you may discover within yourself an unlimited source of clarity.
Peace and compassion.
Thank you.
