Welcome to this meditation practice.
In this meditation,
We will explore the technique of stopping in the middle,
As taught by various spiritual traditions.
Find a quiet and comfortable place where you won't be disturbed for the next 15 minutes.
Sit in a chair,
Or lotus,
Or half lotus,
In a relaxed and stable posture,
With your spine straight and your hands resting on your lap,
Palms facing upward.
Close your eyes gently.
Begin by taking a few deep breaths in through your nose and exhaling slowly through your mouth.
Allow any tension or stress to melt away with each breath.
Feel yourself becoming present in this moment.
Now,
Let's dive into,
This technique is called,
Just as you have the impulse to do something,
Stop.
Just as you have the impulse to do something,
Stop.
In this practice,
We will work with authentic impulses.
It could be a desire to move,
A sudden thought,
Or even a physical sensation,
Like sneezing or itching.
When you feel an impulse arising,
Do not analyze it or think about it.
Instead follow these steps.
Wait for a genuine impulse to arise within you.
It should be something real and authentic,
Not something forced.
As soon as you notice this impulse,
Stop.
Do not hesitate,
Do not resist,
And do not think about whether it's right or wrong.
Just stop everything,
Including your breath and body movement.
When you feel an impulse arising,
Do not analyze it or think about it.
Instead follow these steps.
Wait for a genuine impulse to arise within you.
It should be something real and authentic,
Not something forced.
As soon as you notice this impulse,
Stop.
Do not hesitate,
Do not resist,
And do not think about whether it's right or wrong.
It could be a desire to move,
A sudden thought,
Or even a physical sensation,
Like sneezing or itching.
Do not resist,
And do not think about whether it's right or wrong.
Just stop everything,
Including your breath and body movement.
Just as you have the impulse to do something,
Stop.
Now,
Wait in that state of complete stillness.
Do not try to analyze or label the impulse.
Let go of any mental activity and simply be present.
Observe what happens within you during this pause.
You may notice the energy associated with the impulse shifting and transforming.
Continue to stay in this state of stopped awareness for a few moments,
Allowing any changes to unfold naturally.
Now,
As we conclude this meditation,
Let's add a loving-kindness practice.
Bring to mind someone you care about deeply,
A friend,
A family member,
Or a loved one.
Visualize their face,
See their smile,
And feel the warmth of your connection to them.
Silently,
Or in your heart,
Repeat these phrases.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Feel the sincere intention behind these words.
Extend these wishes of loving-kindness to your chosen person,
Imagining that they receive your well-wishes with gratitude and love.
Now,
Gradually broaden your circle of loving-kindness.
Visualize acquaintances,
Colleagues,
And even people you may have conflicts with.
Repeat the phrases for each of them,
Radiating goodwill and compassion.
Finally,
Expand your loving-kindness to encompass all beings,
Everywhere,
Without exception.
Imagine your heart overflowing with love,
Sending these compassionate wishes out to the entire world.
Take a moment to savor the feeling of love and kindness within you.
Know that you can return to this practice whenever you wish to cultivate a loving heart.
Slowly open your eyes,
Carrying this sense of loving-kindness with you as you continue your day.
May you be a source of love and positivity in the world.
Thank you for joining this meditation session.
May you continue to explore the depths of your being and spread loving-kindness wherever you go.
