Happy is about being,
Not about doing something to be happier.
As your body becomes still,
Bring your attention to the fact that you are breathing and become aware of the movement of your breath,
As it connects with your body,
The way it comes and goes,
And the subtle sensations associated with each inhalation and exhalation,
Not manipulating the breath in any way or trying to change it.
And observing the breath deep down into your belly,
Feeling the abdomen as it expands gently when you breathe in,
As it falls back when you breathe out,
Being totally here in each moment with each breath,
Not trying to do anything,
Not trying to get in any place,
Simply being with your breath,
Giving this full care and attention to each in-breath and each out-breath,
As they follow one after the other,
Never-ending cycle of flow,
Cycle of life.
If distracting thoughts arise,
They will come,
That's what happens to humans.
The thoughts are not a problem,
Our reaction to them is something we need to work with.
Acknowledge them,
They return back to the practice.
And then when you're ready,
I'd like you to bring someone,
Someone whom you have deep feelings of love towards,
Someone you naturally care for,
Seeing or sensing this person and noticing your feelings,
The way they feel in your body as you are abiding them in this loving care,
This care.
It may be simply a smile that spreads across your face or your chest become warmth,
Whatever effects allow them to be felt,
Whatever effects allow them to be felt.
What if you become love,
Loving person instead of trying to find love outside of you,
Connecting to love,
Allowing love to come into your life?
You can even send them those few words,
May you be happy,
May you be healthy,
May you ride the waves of life,
May you live in peace.
And then when you're ready,
Letting that person dissolve into the vast space of your awareness,
And keeping in your awareness the feelings that have arisen,
And bringing yourself to your mind now,
An image of yourself,
And see if you can offer the same quality of kindness towards yourself,
The same warmth,
Knowing your own struggle,
Just soothing yourself with that concern,
Holding and creduling yourself in that loving care,
However it is expressed in you,
Just feel what needs to be felt here,
Offering yourself whatever you need to support you,
Can you use a few words if you like,
May I be happy,
May I be healthy,
May I ride the waves of my life,
May I live in peace,
May I notice that precise moment of choice we all have in each moment,
So all my needs and aspirations are here,
So all my needs and aspirations can be reflected in every single moment of my life,
And then gently dissolving yourself,
That image of yourself into the vast space of your awareness,
And welcome someone you may have a slight difficulty with,
Not someone too difficult,
Perhaps someone who brings the feelings of irritation or annoyance,
We are not trying to justify their behaviour,
We are just creating some peace with what is here,
Those feelings which are arising in response to what that situation or that person is doing,
You can set up your own boundaries,
You don't have to love them,
Just see if you can be friendly to them,
Understanding that they have their own struggle,
Their own way of doing things,
Getting caught up in their own mind,
Just acknowledging that and allowing some friendliness to come through,
So you can let go that unpleasant feeling within yourself,
The feeling which we hold for way too long,
Hurting only ourselves,
Using your own words and your own way to help you to strengthen that friendship,
Allowing them to be the way they are and coming back to your own integrity,
Responding in a way so you can sculpt your mind,
Which will sculpt your life,
Notice what sensations and feelings are arising within you,
And seeing if you can just allow them and let them be,
And then dissolving the person into the vast space of awareness and bringing the same quality of warmth to the broader community,
Which you are part of,
Imagine your family,
Your workmates,
Your neighbours,
Until your attention includes everyone,
Every single creature on the planet,
Including yourself,
And again sending those words,
May we be happy,
May we be healthy,
May we ride the waves of our lives,
May we live in peace,
No matter what are our circumstances,
Noticing the sensations and feelings that arise within you,
The sense of belonging,
The sense of connection,
Feeling the sense that we are all humans having this life experience,
Sitting with them for a few moments until you are ready to end the practice,
