So I'm going to ring my bell.
And we're going to do the little sensing all the way from the beginning to the end.
Sensing it on our eardrums,
On our energy body.
And just let it bring us into a nice soft landing right here and right now.
You And now,
Here we are.
Right here,
Sensing,
Listening,
Feeling.
So let's gather our senses and tune in.
And let's find a little place where we can really rest with our breath,
Sensing our breath,
Whether it's at the tips of the nostrils where you feel the air coming and going,
Or down deep in the belly,
Wherever you can relate best to your breath.
Let's just sit there for a minute.
Just letting all those thoughts drift into the background and keep coming back to the breath.
This practice of letting go of thoughts that have pulled you along with the intention of then coming back to the breath.
This is like going to the gym.
It's an exercise.
And it really pays off when your mind is on fire and you can't stop thinking.
If you have the mental strength.
To come back to your breath.
You can regain access to a broader perspective.
More skillful cognitive functioning.
That's why we come back.
Keep coming back.
I have always told myself,
If all else fails.
.
.
I can make the next breath perfect.
And for me.
That's like rebooting the whole computer,
That just gives it a fresh start,
Cleans up anything that had a glitch.
What does it mean to make the next breath perfect?
Sensing the temperature difference at the nostrils as the air comes and goes.
Feeling the heartbeat inside the breath.
Feeling the difference between the pause of the upper breath.
And the out-breath,
The in-breath and the out-breath.
And then the out-breath and the in-breath.
Two different sensations.
Is there any tension in the diaphragm?
Extra tension.
We need some tension there just to breathe.
A lot of times we just carry a lot of tension we don't need.
And we just keep noticing where our tension is.
Extra stress is being held.
Letting thoughts just come and go.
We just keep coming back to the breath,
Just like our best friend.
The one that keeps us anchored.
Healthy.
Breathing in and breathing out.
And just keep coming back just this Soft and easy.
It is only from this moment that all of life is created.
And so what we are putting into it matters.
So bringing a sense of softness is important.
Caring.
These are the energy frequencies that are put into the mix.
That form the next moment and the next moment.
The world could use a lot of love and a lot of things right now.
So let's imagine a gift that we might be able to give.
And just really bring it into our heart for a minute just to marinate it and massage it into this nice gift of whatever you're offering,
A sense of more patience or caring or empathy.
Assistance,
Help.
Whatever you want to put into the world right now,
What is your ingredient?
So let's really think about that,
Really massage it for a minute,
Marinate it.
Get it ready to drop in.
So what we are doing is setting our intention.
To give this gift to the world.
Like dropping a penny into the well,
Just let it happen.
So whenever you want,
You can just,
Whenever you feel ready,
Drop it in.
Let the universe take it.
And you can keep doing this.
Keep doing that.
And as we're watching the nature of our mind,
We keep realizing it takes us away into stories.
Just notice that.
And notice your reaction to noticing that.
Do you beat yourself up?
Oh,
I've been carried away again.
I'm just not doing this right.
Don't do that,
Or if you do that,
Just notice that.
It's not necessary.
It's just something else to watch.
And now to end our practice,
Let's donate any merit we may have gained.
May all beings be well.
May all beings be happy and know the true causes of happiness.
And may all beings be free.
Thank you for your practice.
