SANDHU SANDHU SANDHU Make yourself comfortable and then straighten your body.
Before closing your eyes,
Pay attention to the feelings in your body.
Be mindful of the feelings in your body.
You can feel the connection,
Your body and your chair or cushion.
You can feel the feelings in your fingers.
You can feel the feelings in your shoulders.
Now slowly close your eyes.
Now think,
Pass this over.
Pass means everything that happened before this moment.
Pass means every experience we had before this moment.
Even the moment you joined this meeting is in your past now.
Each of us have our own past but there is one thing in common.
Your past is over.
My past is over.
Your past will never come again.
My past will never come again.
Right now past is just a thought that is arising in this moment.
Yes of course,
Past is just a thought that is arising in this moment.
Even that thought,
Subject to change.
So there's no point of regretting about the past.
There's no point of living in the past.
Because past is over,
It will never come again.
It's okay to think about past but we should not attach to those thoughts.
We should not attach to those memories.
We should understand past is over,
It will never come again.
Even try to understand future hasn't come yet.
Future is just an imagination that happens in our minds.
Even that imagination different from person to person.
But for everyone,
Future is just the imagination that happens in their minds based on past experiences.
Never mind imagine the future based on our past experiences.
In fact,
Expired data.
That data is expired but since we haven't realized it,
Our mind use those data to imagine the future.
But future doesn't happen as we imagine.
Future doesn't happen as we expect.
Future will arise due to causes.
The only thing we can do is planting a seed in this present moment for the future.
It's totally okay to have some plans for the future but we should not attach to it.
We should understand future doesn't happen as we expect or as we dream about it.
It will arise due to causes.
Let your past go by understanding past is over.
Let your future go by understanding future hasn't come yet.
Then it leaves us this present moment.
Present moment means what we are experiencing right now including the mind and thoughts.
Imagine this present moment subject to change.
So try to understand past is over,
Future hasn't come yet,
And this present moment subject to change.
Now move your attention to top of your head.
Be mindful of the feelings in your head.
Pay attention to your forehead.
Be aware of the feelings in your forehead.
Pay attention to your lips.
Don't force your mind to be focused.
Gently be mindful of the feelings in your lips.
Pay attention to your shoulders.
Pay attention to your arms.
If your mind starts to wander,
Don't be worried about it.
Try to watch your thoughts.
Be mindful of those thoughts and then gently redirect your focus to this meditation.
Pay attention to your fingers.
Pay attention to your stomach.
Move your attention to your legs.
Pay attention to your toes.
Then bring your attention to your legs.
Pay attention to your stomach.
Pay attention to your fingers.
Move your attention to your arms.
Be aware of the feelings in your arms.
Pay attention to your shoulders.
Pay attention to your lips.
Now move your attention to between your upper lip and your nose.
Pay attention to between your upper lip and your nose.
Now you may feel your breathing.
Be mindful of your breathing.
Don't breathe intentionally.
Be aware of the natural flow of your breathing.
When you're breathing in,
Be aware that I'm breathing in.
When you're breathing out,
Be aware that I'm breathing out.
Be aware of the natural flow of your breathing.
Thank you.
If distracted thoughts arise,
Be mindful of it.
Then,
Gently redirect your focus to your breathing.
Don't think about past.
Don't think about future.
Be mindful of your breathing.
Slowly pay attention.
Slowly pay attention to your whole body.
And slowly open your eyes.
For a few moments,
Notice the calmness in your mind and appreciate what you practice.
Sandhu.
Sandhu.
Sandhu.
