To begin this practice,
We find a comfortable stationary position and stay still like a mountain.
Our body is deeply connected to the earth beneath and with each natural out-breath we are releasing all the physical tension.
With this stillness as our basis,
We generate a positive motivation for this practice of concentration,
Thinking,
May I and all beings become happy and free.
Then we take a moment to imagine that our belly is empty like a balloon.
And inside our belly,
In its very center,
We imagine a big beautiful flower.
Any flower we want of any color.
This flower is fresh,
Serene,
And brings joy to the mind.
When we breathe in and our belly expands,
We imagine this flower fully opening its petals.
When we breathe out and the belly contracts,
We imagine the petals of the flower closing slightly.
For a short while,
We just observe this imaginary flower breathing with us and resting serenely.
We then allow this flower to melt into light and imagine this light pervading our entire body and nervous system,
Bringing qualities of freshness,
Clarity,
Serenity,
And subtle bliss.
Resting our awareness in the area of our navel,
We simply observe the rise and fall of the abdomen with each in-breath and out-breath.
Facing to the tactile sensations instead of the visual imagery.
Attending closely and being mindful of the object,
Sustaining the quality of recollection,
Awareness in key forms and When our awareness starts to get distracted,
We notice this using the quality of introspection and bring our awareness back to the abdominal sensations.
It sometimes helps to imagine our awareness merging with the sensations as they change moment by moment.
On the other hand,
If we notice certain dullness settling in,
We can bring greater awareness to the pleasant undertones of the sensations,
Noticing how wonderful it is for the abdomen to be rising and falling as a sign that we're still alive,
That we're living.
With this renewed interest,
We continue the observation.
Attending to the tactile sensations in this way,
We practice for two more minutes.
Are there any questions for all of you?
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Before concluding the practice,
We can bring the image of the flower back,
Once again imagining it in our belly,
And allowing it to spread its wonderful aroma and energy throughout our nervous system.
As we go through life after this meditation,
This image in our Naval Energy Center can help us center and ground ourselves,
Find greater balance.
Feeling joy about the practice that we have just done,
We think,
Through this,
May I in all beings become happy and free.
And with that,
We invite the bell and conclude the meditation.
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