So just go ahead and find the meditation posture.
Pushing the crown of the head up towards the ceiling.
And now starting to settle in.
And take a super deep breath.
And now exhale.
Now once again super deep breath in.
Pertaining the brow.
And now once again super deep breath in.
Pertaining the brow.
And then exhale.
And one last time super deep breath in.
Pertaining the breath below the navel.
And exhale.
And then the length of the exhale.
Okay good.
All right now bring to mind the problems of your life.
The sources of dissatisfaction.
Now relax the body and let these sources of suffering just roll over you.
Letting the image thoughts arise,
Letting the emotions arise,
But then very much feeling the body,
Noticing what it's like.
Keep going with that.
Really let this Thara roll over you.
And also this is a very important instruction.
Give up all hope that it will ever improve.
And it's totally fine to let this frighten you,
To let this upset you.
It is upsetting.
Your upset is valid.
Reviewing all the sorrows of your life.
Maybe focusing in on one in particular.
Holding it in the mind,
Feeling it in the body.
Again letting the grieving process start.
Again assume that this will never get better.
Just assume it'll get worse and see your life going forward.
Action deteriorating all the way to the moment of death.
Imagine the worst outcomes.
If you can be with this fully,
Staying embodied,
Noticing what it's like in the body,
Noticing the emotions,
Noticing the image thoughts,
And making lots of space for real upset and grief.
Your upset is valid.
Made me violent.
Let yourself sink into the upset of it.
Open up to what a hell this is.
No worries how this disturbed your sense of identity,
All your thoughts for the future.
Also upsetting.
You can also bring in the perfect nurturers.
Have them comfort you.
And then see what has happened.
They really get it.
They keep soothing you,
Comforting you.
Now also you can go ahead give voice to whatever is really most upsetting about all this.
They're going to listen to you attentively.
You can go ahead and give voice to whatever is really most upsetting about all this.
You can go ahead and give voice to whatever is really most upsetting about all this.
You can go ahead and give voice to whatever is really most upsetting about all this.
They keep giving voice.
They understand.
Also anybody would be upset about this.
They get it.
Now also there is this recognition that life is mixed up with suffering,
Not apart from suffering.
There's no meditation practice to do,
No ritual to perform,
No ethical standard to follow that makes life free from suffering.
Here we're really sitting with it.
Okay.
You keep developing the scene.
Perfect nurturers are right there with you.
They totally understand.
And also there is this recognition that you have,
It's like,
Oh yeah,
This is a source of actual connection with others.
Others suffer greatly just like me.
Keep understanding and compassion for self and other.
You can go ahead and give voice to whatever is really most upsetting about all this.
And the perfect nurturers are here with you,
Attuning to you,
Comforting you.
And it helps.
It helps you process the suffering,
But doesn't make it go away.
This is part of life.
There's not something to be said or done to make it okay.
It just hurts.
You can go ahead and give voice to whatever is really most upsetting about all this.
And the perfect nurturers are there and they're helping you process,
Helping you look at this.
Okay.
Now bring that scene to a close.
Now imagine that you step outside of the meditation and that you look back.
What was this like?
What did you learn?
What were the insights?
And now seeing how these insights integrate into your person,
How they will inform the rest of your life.
Others now a deeper maturity.
Kind of a somberness,
A sobriety with which you approach the rest of life.
A wisdom.
Be yourself,
Moving through life with this wisdom.
Self-rein is part of life.
Seeing all of this clearly.
You'll count from five to one.
When I get to one you'll be awake and present in the room,
Settled in the experience.
Five,
Four,
Three,
Two,
One.
Awake and present in the room,
Settled in the experience.
