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As we begin this practice,
We find a comfortable stationary position and lengthen our spine comfortably.
Breathing naturally,
We allow ourselves to feel the ground beneath us,
Releasing tension as we feel the stability and stillness of the earth element.
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With this stillness as our foundation,
We generate a positive motivation for doing this practice,
Thinking,
Through this meditation,
May I and all beings become happy and free.
We can also think of the more short-term practical aspirations,
Such as aspiring for greater levels of relaxation and stability.
And with this as our basis,
We then bring our awareness to the body as a whole.
The body,
As it appears to us,
As a network of interrelated tactile sensations.
A complex tapestry of sensations arising,
Abiding and ceasing.
Simply resting with this experience of being embodied for a short while.
Feeling certain joy about having this physical energy at our disposal.
We then turn to the tactile sensations of breathing arising throughout the body.
The various sensations accompanying each in-breath and out-breath.
These tactile sensations are both the breath itself and the language of the breath,
The information that we receive from the breath.
And to prepare ourselves to better focus on this object,
We can think of how in traditional healing systems,
Medicinal plants are perceived as an ally of sorts.
A healing power that has its own healing agency.
So does the breath.
In the same way as these healing plants,
Our breath has its own incredible capacity to heal us.
And as long as we stay out of its way and bring our full awareness to it,
The breath has an incredible ability to untie the knots in our subtle nervous system,
In our mind.
The breath can bring us the incredible qualities of relaxation,
Stability and clarity.
And all we need to do is not to interfere and to bring our full awareness to the process.
With this understanding of our breath as a medicinal force,
We attend to the voice of the breath.
These tactile sensations spreading throughout the body with each in-breath and out-breath.
These sensations become the object of our mindfulness.
Our recollection.
Observing the sensations accompanying the breath throughout the whole body.
Every time we notice that we have gotten distracted,
We release the distraction and relax deeply to once again attend to the tactile voice of the breath.
If we notice dullness and laxity arising,
We allow the voice of the breath to wake us up.
Call to us.
And then we attend to this voice,
To these tactile sensations,
Ever more closely,
With greater interest,
Greater clarity.
Before concluding the meditation,
We feel the fullness of this energy of the breath that sustains and heals us.
And with gratitude for this energy and for our own practice,
We dedicate our effort by thinking,
Through this practice,
May I and all beings become happy and free.
With this,
We conclude the meditation and invite the bell.
