So as soon as we are in the posture,
We can feel the silence taking place within.
The first minutes of the meditation are often a very important moment,
Because we can sense the transition.
We can sense the difference between being busy outside,
Even if we don't do much,
And just stopping.
We can take as usual 2-3 minutes to scan the body from the feet to the top of the head,
And really seeing if it's possible to not forget any part,
Relaxing all the places touched by ourness.
And arriving to the face.
And spend some time there in depth,
Trying to let go as many tensions as we can.
Now the body is in place,
We can take care of the attitude of the mind,
Having a right intention.
Maybe if we are sitting,
We may have the intention to fully engage in this meditation.
If we are laying down,
It may be more around being fully open to receive life.
But we can find our intention ourselves.
And then as usual in this retreat,
We'll start with metta.
We can start with trying to feel the area of the heart,
Bringing an image or a souvenir that touches the heart,
Or simply breathing as if from the heart.
Trying to get a felt sense of that area.
We can start with the people we like.
I'll leave enough time for you to do two or three of them.
Every time we find ourselves away from the practice of well-wishing,
Then we just simply nicely come back to it.
Keeping on starting again where we were.
Now we can get in touch with ourselves,
Feeling what is really important for us,
And wishing us that.
Still breathing from the heart if it helps.
Now GO with the thought process.
You you now we can bring to mind a few people that we don't know well that we don't have specific interest in and do the same still feeling the area of the heart trying to wish them whatever we want to with them with as much authenticity as possible trying to feel what we wish as if it was really important for us you you we can bring to mind this whole group of us like having vision of what would be great for everybody here to go back with how we would go back in our family in our work in our world you now we can bring in mind maybe the place where we live whether a village or a city and really imagining how that could be all the humans living there their relation what would we wish that it is and wishing that it becomes like that I'm visioning the best and wishing that you you now we can bring to mind someone with whom we have a slight difficulty or we can try to find someone with whom we are in competition with who we are comparing maybe someone who is doing the same job or an artist like us do or someone who does something similar and we compare if you would like to be more recognized whatever if it rings a bell to you then take that person and see if you can wish that person to be successful in what he or she is doing you when you're ready you can float to other person with whom you have difficulties without entering the stories it needs extra awareness you you now we can bring to mind the whole of humanity including all the beings on this planet again envisioning what life could be for all beings on this planet what would we wish and wishing that you now if you find ourselves very well in the meta and if it's really flowing for you you can just start again from the beginning and keep on as long as you want it's a beautiful thing once we're in just to maintain a little bit the momentum or if you want you you can just now leave the visualization and come back in this moment anchoring the awareness with the breath being strong enough to not let the mind wander for some time feeling the whole in breath and feeling the whole out breath you you you you you you've managed to feel the whole in breath and the whole out breath for a few breath in continuity and in totality then you can also discern the sense of your own presence it's in there our presence is that which is seeing the breath you you we may sometimes get it and then lose it and that's not a problem as many times as we want we can do the same process anchoring in the moment using the breath really almost forcefully staying with the whole in breath and the whole out breath until the mind calms down and our presence shines and once we recognize this presence just staying with it and see if seeing if we can release the effort not concentrating that much maybe just like feeling the breath from far you you you you and again anchoring with the breath letting go of any story dropping no interest back to the breath feeling the hole in breath in the whole our breath we can really see it just try again if you were away and once you see it once you can really feel all the details of the in breath and of the out breath ask yourself the question who is it that is watching don't try to answer it's just to get a feeling stay with the breath the whole in breath the whole out breath totally with it and then bring in the question who is watching the answer to that is just a feeling it doesn't need to think about it and you can play with that during this meditation you can even let yourself space out for some time and then decide okay now I do it anchoring hooking yourself to the breath and when you feel very present asking yourself the question who is watching and see if it brings a feeling can do that several time you you you you you you you you you you you you you you you you you you
