Welcome to this mindfulness session where we will learn more about this popular practice.
Please find yourself a comfortable position,
Away from distraction,
And in a place where you won't be disturbed.
Start with focusing your total undivided attention on your breathing to gain some shallow concentration.
We are not practicing pure concentration here,
But mindfulness for which we only need a light concentration and awareness.
Take a breath in,
And breathe it out.
Again.
And out.
Cultivating mindfulness develops insight and wisdom,
And helps to realize the truth as it is.
The way that the body-mind complex works,
Just as it is.
Getting rid of all psychological perturbances,
And make your life really peaceful and happy.
Please start by breathing in and out naturally,
And try to stay with your breath.
Seeing things as they are means not seeing them superficially,
With our regular eyes.
But seeing them with wisdom.
Leaving hatred,
Anger,
Delusion,
And judgment out of the way every single moment.
Seeing things and phenomenons as they are,
For what they are,
Just that,
Nothing more,
Nothing less.
Breathe in,
And out,
Focusing on the process.
Seeing the air coming in,
And the air coming out.
In and out.
Return to avoid things which are not pleasant to us,
And to hold on to things which are pleasant.
Mindfulness is here to tell us that all experiences are valid.
Mindfulness is part of the life experience as is pleasure.
We would not know one without its opposite,
Black and white,
Yin and yang.
Breathe in deeply,
And breathe all the way down to the sole of your feet.
Our minds are generally influenced by our desires and delusion.
Our ego forms opinions that get in our way,
And they trigger judgment.
Take a deep breath in,
And watch it being released as you exhale.
Enjoy your breath.
Body sensations can arise without anything to do with the mind.
For instance,
As we are comfortably seated,
After a while,
Some uncomfortable feeling can arise in our body,
For instance in our legs.
Our mind immediately experiences that discomfort,
And forms thoughts around the feeling.
The story in our mind starts at that point.
What we want to do is to isolate the feeling as feeling,
And watch it mindfully.
Breathe in,
And out.
When we watch our own mind and body,
We notice certain things that are unpleasant to realize.
But we do not like them,
We try to reject them.
We do not like what naturally happens to us.
We do not like this moment,
And would rather another one.
Continue breathing in through the nose,
And out through the mouth.
As the mind cannot focus without a mental object,
We give it something that is already present like our breath.
It is easy,
Because every moment the breath is flowing in and out through our nostrils.
At the beginning,
Both the inhalations and exhalations are short,
Because the body and mind are not calm and relaxed.
Breathe in and notice your short breath,
Without labeling it.
Then,
The breath becomes longer.
As you breathe in and out,
Notice the feeling of that long breath as it is,
Without labeling it.
Then notice the entire breathing process,
From the beginning to the end.
Your breath becomes subtle and the mind and body calmer.
Notice this calm and peaceful feeling.
As soon as you notice that your mind is not on your breathing,
Bring it back mindfully.
You can use counting to help you come back to the now.
While breathing in,
Count 1.
Breathe in 1,
Breathe out 1.
You can also count rapidly from 1 to 10.
Or one exercise of mine is to say,
Stop,
Stop,
Stop,
Stop,
And go back to your breathing.
Every time the mind returns to the breath,
It comes back with a deeper insight into ourselves.
Continue with your meditation.
Namaste.
Namaste.
Namaste.
