So we can take our posture.
Starting from now moving mindfully,
Slowing down the movements,
Making them more gracious.
Making sure the spine is straight if we are sitting.
Relaxing the face,
The shoulders,
And the lower belly.
Making clear our intention to fully engage in this meditation.
Maybe we can start this meditation with dedicating all the benefits of this meditation for those who experience difficulty and suffering today.
All people trapped in all kinds of difficult situations on the planet.
May they benefit from this meditation.
Or we can say another way,
I offer the benefit of this meditation to all those who are suffering.
And we can bring our awareness on the breath.
Unless you have another way to anchor yourself that works better than feel free.
If not just really anchoring,
Feeling the whole in-breath and the whole out-breath.
And making enough effort,
And this time in the beginning,
It's not like this during the whole meditation but now making enough effort to stay there.
Don't accept to go in your thoughts,
Just the full in-breath and the full out-breath.
And we can start to feel the movement of the breath with very much details.
And at the same time we can feel our presence,
We can feel the awareness of the breath,
The subject,
The observer,
That which sees the breath.
And still feeling the breath,
We can relax in that feeling of the awareness.
Making less effort,
Letting the breath be a bit more at distance,
Not focusing so hard,
But not going into thoughts.
Kind of a relaxed way of watching the breath,
Still sensing ourself,
Our presence.
And cherishing this sense of presence,
Coming back to it as much as we can,
As quickly as we can during the meditation.
We can now still sensing our presence,
Opening our sensations,
Witnessing other sensations,
Body sensations and sounds mainly.
For now.
So when the awareness notices a body sensation,
Then you know that the awareness notices a body sensation,
No need of wordings,
But we know it.
And then maybe it comes back to the breath and we know it.
Maybe a sound appears and call for attention,
Then the attention goes there and we know it's with the sound.
And now we pay attention to the movement,
To the changing.
Yes.
Thank you.
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And when we see ourself lost in thoughts,
We can again come back to the breath,
But sensing also that this is part of the exploration,
We can notice again,
Again impermanence,
Thinking at the beginning,
A duration and an end.
Back to the breath,
Anchoring,
Until we sense that we are present,
Then relaxing the effort,
Staying present,
Not going anywhere,
And receiving everything that is noticed by the awareness,
And the ratty Church.
Thank you.
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Sometimes we can use the in-breath to make the spine straight again,
Sharpening our awareness,
Our presence,
On the out-breath,
Relaxing the whole body,
Keeping the back straight.
Again,
Staying in our own sense of presence,
Receiving all perceptions,
Everything that can be noticed,
And noticing the fleeting nature,
Beginning,
Duration,
And ….
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And at the same time that we notice the impermanence of perceptions,
We can also develop the feeling that they happen within ourselves,
Not outside of ourselves.
Even sounds coming from the far are heard within ourselves.
Feelings of the body are felt within ourselves.
Everything is happening within ourselves,
Whatever that means,
Within our awareness.
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So everything is coming and going within us.
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Still trying to hold the feeling that everything happens within us,
Constantly changing.
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Sometimes if we feel enough present and grounded,
We can even for a moment open our eyes and receive other sensations,
Perceptions.
And then after some time closing,
And again noticing beginning duration and end,
The mode of appearance of anything.
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And you can keep going with this meditation if you have enough time.
Maybe noticing how from time to time in your mind will come the feeling to stop,
Maybe the intention and then you can say,
Why not a bit longer and see what happens to this feeling.
Will it stay or will it disappear and then come again?
And you can play with that.
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