Making the spine straight if we're sitting.
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Softening the face.
Keeping your shoulder low.
And the lower belly free to move.
We can make our intention very clear,
Making clear to ourselves that we want to engage in this meditation.
We want to be fully into it.
That's our intention,
That's our aim.
We can start with bringing our attention to the area of the heart and seeing if there's any sensation there.
What can you feel there?
And maybe we can awaken sensations there with a memory of a moment we were really in love or imagining that we hold a small baby in our arms and feeling the love of a small animal.
Seeing if that touches something,
Maybe not.
Now thinking about ourself,
We can start to ask ourself what is really important for me in this life?
What kind of quality especially,
What kind of quality,
Way of being would I incarnate,
Would I be what I want to be?
And when we find something that really we want to become more like that,
That is important for us,
Then we wish ourself that that takes place in our life,
That it becomes true.
It can be like a prayer also,
More formal like,
May this become true in my life,
May I become like this,
May I be like this or like that,
May I always remember humbleness for instance,
Whatever you find.
And of course in this practice too,
The mind wanders into stories and then drop the stories and come back to being in touch with yourself and really wondering,
Questioning what is important,
Which kind of qualities do I really long for,
Which kind of being do I want to be,
Which kinds of soul use your own vocabulary.
Amen?
May not be easy to find ideas in the beginning,
But after it will come,
If you practice like that,
You will become very creative,
And more clear,
More clear.
Try to find the right words.
You.
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We can also try to feel,
When we find the quality,
Try to feel how it would be,
How would we feel if we would be like that.
How do we feel when we are like that?
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If you feel into it,
And if it's creative,
Then you can stay there and keep doing that.
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Or,
When you want,
You can just drop the visualization,
Drop the search,
And just fall into your breath,
With the in-breath and the out-breath.
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And again,
As soon as you notice,
You're lost into your thoughts,
Just come back,
Nicely,
Gently,
Firmly.
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And from time to time we can use the in-breath to make the spine straight,
And on the out-breath just relaxing the whole body,
Keeping the spine straight.
And then not going from there into thinking,
But back to presence.
Now we can all again be with the breath,
Following the whole in-breath,
Following the whole out-breath.
Being there at every moment of the breath,
Well anchored.
And still following the breath,
We are aware of being present.
Don't think about it,
Just stay with the breath,
But sense the atmosphere that is there.
That atmosphere doesn't belong to the breath.
And when you come back from thoughts,
Know how you feel.
Come back to the breath,
But know how you feel.
Notice the difference between being lost in thoughts and being present to the breath.
That noticing of the difference is crucial.
What is the difference between being lost in thoughts and being present to the breath?
Thank you.
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If you feel some sleepiness that comes,
You can take a few deep in-breath,
To bring Oxygen to the brain,
And then return to normal.
Or if you notice that the mind is very agitated,
You can extend a little bit the out-breath,
For a few breaths.
It will help calming down,
And then come back to the breath as it is,
Let it be.
Observe it.
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If you find yourself lost into long stories,
One after another,
Maybe before coming back to the breath,
You just pause and ask yourself again,
What do you want,
And make clear what is your intention.
Do you want to keep being lost in long stories,
Or do you want to come back to the breath and feel your own presence,
And keep practicing meditation.
Give a clear answer to that,
And if you want to come back to the breath,
Then do it and stay there,
Do again some effort to stay.
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And if you have time you can stay there longer,
Quietly,
Quiet witness.
