Find a quiet and comfortable place to sit or lie down.
Close your eyes gently,
But remember,
Total closure means closing your eyes and stopping their movements.
Your eyes may still see images and thoughts from the outside world,
Even with your eyes closed.
So,
Let's begin by closing your eyes completely.
Take a moment to ensure that there is nothing left to be seen,
No outside object,
And no inner images or thoughts.
Create a sense of complete darkness,
As if you've suddenly gone blind,
Not just to the outer world,
But also to the world of dreams.
Now let's begin the practice.
Remember,
This may take time,
So be patient with yourself.
Close your eyes and stop all movements of the eyes.
Imagine your eyes becoming like stones,
Perfectly still,
Unmoving.
Feel this stillness in your eyes.
In this state of stillness,
Remain just as you are for a while.
Don't try to do anything,
Just be with the stillness of your closed eyes.
Allow yourself to become aware of this inner state.
Imagine your eyes becoming like stones,
Perfectly still,
Unmoving.
Feel this stillness in your eyes.
In this state of stillness,
Remain just as you are for a while.
Don't try to do anything,
Just be with the stillness of your closed eyes.
Allow yourself to become aware of this inner state.
Gradually,
You may start to become aware that you are looking inside yourself.
It may feel subtle or elusive at first,
But continue to focus on this inner gaze.
Stay with this inner seeing,
This inner looking.
You can think of your inner self as a vast space,
A space where nothing is seen,
Nothing is heard,
Just pure darkness and silence.
This is the innermost core of your being,
Your true nature.
It may feel subtle or elusive at first,
But continue to focus on this inner gaze.
Stay with this inner seeing,
This inner looking.
Now,
As you continue to gaze inwardly,
Move your attention from limb to limb inside your body.
Start with your toes.
Imagine looking at them from the inside.
Feel the toes from within.
You are looking at your body-mind from the inside.
Then slowly move your attention up through your legs,
To your thighs,
And up to your torso.
Take your time as you explore each part of your body from within.
Then slowly move your attention up through your legs,
To your thighs,
And up to your torso.
Take your time as you explore each part of your body from within.
You are looking at your body-mind from the inside.
As you move through your body,
Notice any sensations or feelings that arise.
Observe them without judgment,
Just witnessing.
With this inner gaze,
Your body becomes like a sensitive instrument,
And you can deepen your awareness of your physical and mental state.
You are no longer limited to your external perceptions.
You are looking at your body-mind from the inside.
You are looking at your body-mind from the inside.
Remember,
This is a practice that may require time and patience.
It may not happen immediately,
But with regular practice,
You will become more skilled at looking within.
Now,
Let's transition into a moment of loving kindness.
Continue to keep your eyes closed and bring to mind someone you care about deeply.
It could be a loved one,
A friend,
Or even yourself.
As you hold this person in your mind,
Offer them wishes of love and kindness.
Silently say to them,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Repeat these phrases a few times,
And genuinely send your love and good intentions to this person.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Feel the warmth and compassion in your heart expanding.
Now,
Slowly broaden your circle of loving kindness.
Imagine extending these wishes to your family,
Friends,
Acquaintances,
And even to all beings in the world.
Feel your love and well-wishes spreading far and wide,
Encompassing all of humanity.
As we conclude this meditation,
Take a moment to appreciate the experience of gazing within yourself and the boundless love and kindness you've shared.
Know that this inner journey is a path to your true nature,
And loving kindness is the heart's natural expression.
When you are ready,
Slowly begin to bring your awareness back to the present moment.
Open your eyes,
Allowing them to adjust to the light.
Take a deep breath,
And gently return to your surroundings.
Know that you can revisit this inner journey and the practice of loving kindness whenever you choose.
It's a powerful way to cultivate both self-discovery and compassion for all beings.
