For the next 30 minutes or so.
And before we formally begin,
Just take three deep,
Slow breaths.
It just reminds the body and the mind that a meditation session is beginning.
If you do this regularly,
Every time you take those three deep breaths,
You'll be able to ease in to the sit.
And then if you haven't already,
Let your eyes gently close.
And just begin to pay attention to the breath.
Let it be natural after those beginning breaths.
Now settling in,
We begin to scan the body for tightness,
Tension,
Difficulty,
Unpleasantness.
And if you need to mindfully adjust to make it a little more pleasant,
A little more comfortable.
And with the attention now on this body,
Allow the idea that this body is subject to aging to come into focus,
Just see what arises with this attention.
Not grasping,
Nor having aversion to the fact that this body will age is an important factor in cultivating peace and happiness.
Now,
Again,
Let the breath take center stage,
Just breathing,
Just being.
Now letting go of the breath,
Let the breath focus,
We turn our attention to the fact that this body is subject to illness.
Be it in the past,
The present,
Or the future.
Illness is in fact part of being human,
Part of being alive.
At this point in our lives,
All of our lives,
It's a bigger fact,
A fact that we consider probably more often than we wish to.
That's why these practices are so helpful in second understanding.
Okay.
Okay.
Okay.
Knowing illness is possible,
Yet not living in fear and aversion is an important factor in cultivating peace of mind and happiness.
Okay.
Okay.
Okay.
Let the breath again come into focus.
Just be with it,
The natural breath,
The Buddha breath.
Okay.
The third of the five daily reflections that this body is subject to passing away.
Everything that arises will eventually cease to be.
Knowing that death cannot happen without the condition of birth in the first place.
What arises when we ponder this?
Okay.
Okay.
Regular contemplation of this precious human life often brings one to cherishing.
It's the other side of the coin.
Okay.
Now let's check in with the sense doors.
Contemplating aging,
Illness,
And passing often activates them.
Seeing,
Smelling,
Tasting,
Hearing,
Physical sensations,
And mental objects.
Just notice what is happening here.
Okay.
Okay.
The fourth daily reflection.
Knowing that I will grow different and separate from all that is dear and appealing to me.
What do I notice in the heart-mind,
In the body,
When I think about this?
Okay.
Notice if you're grasping for individuals,
Possessions,
Or experiences.
Okay.
Again,
Return to the breath before we move on to the fifth and final daily contemplation.
Just be with the natural breath.
Okay.
The fourth daily reflection.
The Buddha taught the karma or karma,
Telling us that we ourselves are the only ones responsible for our actions,
Both good or evil.
I will fall air,
He says.
Just contemplating my karma,
Bring up a consideration of changing an action.
What does it make you think,
Feel?
Now let go of contemplating the five daily reflections.
Notice what you feel,
What sensations are present,
What thoughts are present.
Are they unpleasant?
Are they pleasant?
Are they neutral?
Where do you notice them?
And then just settle back into the breath for these last few minutes of the meditation.
Just watch the breath with no intention to control it.
Just be with it.
Okay.
The fourth daily reflection.
And let the sound of the bell,
Let your eyes gently open,
And your attention to return to your surroundings.
