Welcome to this guided meditation.
Find a comfortable position either sitting or lying down.
Close your eyes gently and take a few deep cleansing breaths to relax your body and settle your mind.
Today,
We'll explore a technique that allows you to engage in life's activities while remaining centered and detached.
This technique invites you to become an actor in the drama of your life,
Aware of the gap between the breaths as you play your roles on the stage of existence.
As you continue to breathe naturally,
Let's delve into this practice.
Breathing in and breathing out.
Begin by bringing your awareness to your breath.
Now,
Imagine that your breath is like the backdrop of a stage,
Providing the rhythm for your actions in the drama of life.
Whatsoever you are doing,
Keep your attention in the gap between the two breaths.
As you go about your day,
Engaging in various activities,
Keep a portion of your attention on the pause that naturally occurs between the inhalation and exhalation and between the exhalation and inhalation.
Remember,
It must be practiced while in activity,
Whether you're eating,
Walking,
Talking or simply being.
Maintain this dual awareness,
The outer activity on the stage and the inner centering on the gap between the breaths,
When in worldly activity,
Keep attentive between the two breaths.
Keep a portion of your attention on the pause that naturally occurs between the inhalation and exhalation and between the exhalation and inhalation.
Remember,
It must be practiced while in activity,
Whether you're eating,
Walking,
Talking or simply being.
Maintain this dual awareness,
The outer activity on the stage and the inner centering on the gap between the breaths.
When in worldly activity,
Keep attentive between the two breaths.
Keep a portion of your attention on the pause that naturally occurs between the inhalation and exhalation and between the exhalation and inhalation.
As you continue this practice,
You'll find that your activities become more like acting in a play.
You are fully engaged in the roles you play,
Yet simultaneously centered in the gap between the breaths,
The realm of inner stillness,
And so,
Practicing,
In a few days,
Be born anew.
With regular practice,
You'll notice a transformation within yourself.
You'll realize that the roles you play are not your true identity.
You are the actor,
Centered in the gap,
Witnessing the scenes of life unfold before you.
Now,
Let's transition to a moment of loving-kindness meditation.
Bring to mind someone you care about deeply,
Someone who brings warmth and joy to your heart.
Visualize them and silently offer them these words.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Expand this circle of loving-kindness to include acquaintances,
Strangers,
And even those you might have conflicts with.
Offer these wishes to all beings,
Without exception.
Now,
Take a deep breath in and exhale slowly.
As you open your eyes,
Carry this sense of balance,
Awareness,
And loving-kindness with you throughout your day.
Thank you for joining me in this meditation practice.
May you continue to find harmony between action and stillness,
And may the light of loving-kindness guide your interactions with the world around you.
