Find a comfortable and quiet place to sit or lie down,
Close your eyes gently,
Take a moment to settle into your seat or position.
Now let's begin a meditation using the technique described earlier.
We will focus on an object,
But with a different quality of attention.
We'll look upon it without seeing its sides or the material it's made of.
Start by bringing your awareness to your breath.
Take a few deep and mindful breaths,
Allowing your body to relax with each exhale.
Start by bringing your awareness to your breath.
Take a few deep and mindful breaths,
Allowing your body to relax with each exhale.
Now,
In your mind's eye,
Sense a simple object,
A bowl.
As you do,
Let go of the perception of its sides and the material it's made from.
Feel it as a whole,
As a form,
Without analyzing its substance or shape,
Just the essence of a bowl.
As you maintain your focus on this form,
Resist the temptation to let your gaze wander to different parts or analyze its material.
Instead,
Keep your attention steady on the whole form of the bowl.
Experience it as if it were an abstract concept,
Free from the limitations of substance.
Your eyes may want to move,
But gently bring them back to this whole form of the bowl.
Do not allow your gaze to wander or your thoughts to analyze.
Be fully present with the form.
Now extend this practice to any object of your choice.
It could be a real object in your surroundings or one you sense.
The key is to look at it with the same quality of attention,
As a whole,
Without focusing on its material or its parts.
Maintain this focus for a few moments.
Keep looking at the object with unwavering attention,
Not allowing your eyes to move or your thoughts to wander.
The key is to look at it with the same quality of attention,
As a whole,
Without focusing on its material or its parts.
Maintain this focus for a few moments.
Keep looking at the object with unwavering attention,
Not allowing your eyes to move or your thoughts to wander.
As you continue to gaze upon this object as a whole,
And let go of any material or analytical thoughts,
You may start to experience a shift in your awareness.
The boundaries between you and the object may begin to blur if your mind starts to wander or thoughts arise.
Gently bring your focus back to the object,
As if you're peering into the essence of the object itself.
In a few moments,
Become aware of the subtle shifts happening within you.
Notice how your perception changes as you immerse yourself in the object,
Without dividing it into parts or analyzing its substance.
This is the essence of meditation,
The practice of turning your awareness inward,
Beyond the external distractions,
And discovering the truth nature of your consciousness.
Now gently release your focus from the object and bring your awareness back to your breath.
Take a few deep calming breaths,
Feeling the rise and falling of your chest,
Or the sensation of the breath entering and leaving your nostrils.
With each breath,
Come back to the present moment.
Feel the ground beneath you,
Or the support of your seat.
And now,
As we conclude this meditation,
Let's take a moment to extend loving-kindness to ourselves and others.
Silently repeat these phrases in your mind.
May I be happy.
May I be healthy.
May I live with ease.
May I be happy.
May I be healthy.
May I live with ease.
Now imagine someone you care about,
A friend,
A family member,
Or a loved one.
Sense them in your awareness and extend these loving-kindness wishes to them.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
May you be healthy.
May you live with ease.
Now,
Expand your loving-kindness further.
Sense the connection you have with all beings and send these wishes to everyone in the world.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
Take a moment to feel the warmth and compassion in your heart.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
As you wish well for yourself and all living beings,
When you're ready,
Slowly open your eyes,
Allowing the outside world to come back into your awareness.
Take a moment to reorient yourself to your surroundings.
