Welcome back to your meditation.
For today's meditation,
You will need an object,
Such as a statue,
Symbol,
Or seashell.
Once you find your object,
You will place it in front of you eye level.
In meditation,
We learn how to calmly abide.
We learn how to let ourselves just be here peacefully.
Today's shamatha meditation will assist you in freeing the mind from distractions,
Allowing it to rest in place.
I invite you to take a comfortable seated position.
Close your eyes and enjoy five deep breaths.
Once your fifth breath is complete,
Open your eyes and rest a soft,
Steady gaze at the object before you.
Allow your mind to rest in deep concentration,
Withdrawing from visual perception of other objects.
This is undistracted attention on the object before you.
Maintain your steady gaze,
But allow your eyes to soften.
Continue to witness each breath.
If your attention wavers,
Gently refocus it and allow it to rest naturally upon the object before you.
Continue to stay focused and stay united with your breath.
Celebrate seven breath cycles.
Inhale and exhale through your nose,
Resting a soft,
Steady gaze upon the object before you.
Once your breath cycles are complete,
Continue to remain here in this moment.
Use your object of focus to keep you anchored in the present moment.
It's perfectly natural for thoughts to arise,
Images and even feelings.
If you lose your focus,
Just gently bring yourself back to your object of focus again and again.
Take this opportunity to realign your body,
Honoring the integrity of this posture.
Inhaling,
Elongate your spine and exhale,
Relax away any tension.
Stay focused on the object before you.
Stay true to your breath.
If you lose your focus,
Gently bring yourself back to your object of focus.
Simply acknowledge the presence of thoughts when they arise and allow them to pass.
Just drift away.
Let go of judgment.
Just breathe.
Allow the object before you to act as a tool to keep you anchored in this moment.
Gradually your mind will become calm and awareness will start to arise.
Relax into the spaciousness of your true nature.
Breathe and rest in this natural state.
Now simply close your eyes,
Rest in the after effects tranquility offers the meditation experience.
Awaken to the harmonious flow within.
Namaste.
