So focusing on our breath,
Uninterrupted concentration,
Laying down that foundation of shamatha,
Abiding in peacefulness,
There springs forth the apasana,
Insight into the true nature of things.
Our technique is simply come back to the breath.
Thought,
Label it as thought or thinking,
Return to your breath.
Using these foundations of alignment in your gesture,
Your posture,
Relaxation and resilience to help support the meditation of breath focus.
And I'd like to expand our duration today to about 12 minutes.
And so it's important that you that you have these gestures in your posture.
So please feel free to use a wall there.
Make sure you go ahead and set up your seat now.
Okay,
Sorry,
There's requests up here for a tiny stretch.
So particularly if you're struggling with the physical aspect of the practice,
Do just,
We're going to write a blog that's going to help you guys.
It's going to have a few poses you can do if you want to do a little stretch before you do your meditation.
But as a great idea,
Just do a little stretching before you sit.
It will help you feel more comfortable in your body.
This week we'll post that.
So then honor your spot,
Maybe create that ritual,
Honoring your seat and then taking your asana.
And again,
Just be mindful of those of you sitting at the wall.
It's great to use the wall,
But just make sure I would use it through the upper back,
Let the lower back find the natural curve just so you have just the right amount of support but you're not leaning back into it,
Falling behind the city phones.
So whether you choose to practice with your eyes closed or with your eyes slightly open,
Let there be a gentleness to that gesture.
Go ahead and stack each and every vertebra of your spine from the tailbone to the crown of your head.
Start to introduce yourself to your breath or welcome yourself into the conversation of your breath now.
This is how the breath supports the posture.
The posture helps enhance the flow of your breath,
Leaning towards a state of relaxation as well as resiliency,
Support.
This is simply getting centered on your breath.
Shamatha means peacefully abiding.
We are pacifying that whirlwind of agitation which is associated with our thoughts.
The thoughts that principally become obsessive or concerned of the past or the future or conceptualizing about the present moment.
Allow yourself to experience the present moment,
Whatever it is.
Your breath is the gateway to this uninterrupted concentration,
Making that first contact and establishing the link.
What we are contacting is simply the breath which may provide the opportunity for insight into the true nature of things,
To the true nature of ourselves.
This is Vipassana.
Stay with it in that moment.
If you feel like you can't do this for another minute longer,
Another second longer,
Take a deep breath and come back to the breath.
Please open up your eyes.
It's Falling.
If you could stop,
It would have been reaction.
Exhale all of your breath out as you inhale join your palms together at the center of your chest honoring your experience honoring divine light within yourself that same light that abides within all sentient beings may all beings everywhere be happy and free we'll close our practice today with the sound of an om exhale your breath inhale for om thank you so much gently open your eyes release your hands
