Let us meditate together.
Sit with your back straight,
Your feet flat on the floor and your hands resting together on your lap.
Now close your eyes very softly and gently.
Lower your eyelids in a soft gentle way.
Do not force them closed,
Simply close them softly and gently.
Now start relaxing every part of the body.
Release and let go of everything from your mind for a while.
Whatever it is in your mind,
Whether thoughts of work,
Family,
Responsibilities,
Leave them all behind for now.
This is a moment for yourself,
Just don't let these thoughts interrupt this moment.
Relax now every muscle in your body,
From the crown of your head down to your toes.
Relax the muscles of your forehead,
Your eyebrows,
Your eyelids.
Relax the muscles of your cheeks and jaw and allow a gentle slight smile to form on your face.
When you smile,
The muscles of your face soften and relax.
Feel now this relaxation flowing down to your neck and from your neck to your shoulders,
Your shoulders,
Your arms,
Your hands,
All the way to your fingertips.
Relax now the muscles of your chest,
The muscles of your stomach,
Your hips,
Your thighs and your knees.
Feel this gentle relaxation spreading down to your feet,
To the tips of your toes until you feel relaxed in every part of your being.
Now that the body feels more relaxed,
We can let go of focusing on it.
I invite you now to gently bring your attention to your breath.
Breathe in deeply,
Softly and slowly.
Feel a gentle awareness of your breath as it enters and leaves your body.
Breathe out softly and slowly.
Gradually adjust your breathing so it becomes softer and more relaxed.
Breathe in and out softly,
Slowly and deeply a few more times.
Feel the soft,
Gentle awareness of your breath flowing all the way to the center of your stomach.
Observe,
Feel the sensation as the air arrives and touches an empty space within,
At the center of your stomach.
If you breathe softly and gently,
The feeling in the center of your stomach will become softer and more refined.
The feeling at the center of your stomach may be like a bird's feather floating down from the sky,
Touching the calm surface of the water so softly and slowly that it does not disturb the water's stillness.
Let's repeat this breathing a few more times.
And with this,
Cultivate a feeling as if there is something soft and gentle in the center of your stomach.
This awareness is known as the center of the body.
We keep breathing a few more times,
Very softly and gently.
And we maintain this awareness.
Maintain our awareness at the center of the body.
As this awareness,
This perception grows clearer,
You can release your focus on the breath itself.
Simply continue to rest your attention on the center for as long and as gently as you can.
If your mind becomes distracted by the external environment or by your thoughts,
Do not worry.
This happens to everyone.
Do not feel frustrated or annoyed.
Softly and gently,
Bring your attention back to the center of the body again and again.
You may gain it back by following the awareness of your breath to the center once more.
If your mind becomes distracted,
I invite you to repeat a mantra in your mind a few times.
You can just listen to my voice or repeat it silently in your own mind.
As you wish.
Feel the vibration of the words radiating from the center of your body.
Samma adhahang samma adhahang samma adhahang Continue repeating the mantra for a while until you feel the sound of the mantra begin to fade.
And you have a feeling that you no longer wish to repeat it.
When that feeling arises,
Simply remain still.
There is no need to repeat the mantra anymore.
Samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang Now,
I invite you to imagine that the sun in the sky is floating down towards you.
Very slowly and gently,
The sun in the sky is floating down towards you.
And enters your body,
Comes to rest in the center of your stomach.
Don't worry if you do not see a clear image.
Simply hold the feeling of something round,
Soft,
Warm,
And gentle stays in the center of your being.
This is called a meditation object.
So we will now maintain the feeling of this meditation object at the center of our body for as long as we can,
As softly and gently as we can.
If it helps,
You may also repeat the mantra quietly as you imagine the sun shining down towards you.
Samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang samma adhahang
