Relax into a posture.
Just come to rest.
Feel the ground holding you up.
And just give in to that.
Just relax.
There's nothing to do now.
Bring attention to the body resting here.
Just resting.
Move attention through the body.
Start at the top of the head.
And move down through the face and the neck.
Through the shoulders and the arms.
Through the chest and the back and the abdomen.
Through the hips and the legs and the feet.
Just let this body come to rest.
And feel it as it rests here.
Feel as much as you can.
Get a sense of how the body feels just resting here.
Just relaxing.
Feel as much of it as you can.
How is it,
This body,
Just now?
How is it,
This mind,
Just now?
Feel it.
Make contact with it.
With all of it.
Now,
Bring to mind something you have done in the past.
Something good.
Something you are glad you did.
Something that fills you with delight or happiness or joy when you remember it.
Bring that to mind now.
Remember it as clearly as you can.
It doesn't need to be something big or great.
Just something that you are glad that you did.
Recall it as clearly as you can.
Recreate every detail.
Get a clear sense of it.
Now,
Keeping attention on the body,
Feel how it is with the memory of that good deed in place.
How does it feel now?
How does the body feel?
Is there any part that feels more strongly than the rest?
Does it feel good?
Does it feel bad?
How does it feel?
There's no right way to feel.
There's just the way it is.
Keeping the memory of that good deed in mind,
How does the body feel?
How does the mind feel?
With the memory of that good deed as a cause,
What are the effects in this body,
In this mind,
Right now?
Find any part of the body or of the mind that feels something strongly and clearly now in response to the memory of that good deed and focus on it.
How does it feel?
Where are the edges?
What is the shape?
The flavor?
The color?
What happens in this body and this mind when we remember the good things we have done?
Just stay with that feeling.
Hold it and see it clearly.
Just feel it.
Now let that memory slowly fade out.
Just let it go.
And bring to mind now a different memory.
Bring to mind the memory of something you have done that you wish you hadn't.
Something that was not good.
Something,
Perhaps,
You regret.
It may not be something big.
It may not be something terrible.
Just bring to mind the memory of something you have done that you wish you hadn't.
Make that memory as clear as you can.
Hold that memory and feel what happens in this body,
In this mind.
Feel what happens when we bring in the memory of something we have done that we wish we hadn't done.
Just feel that.
If there is any particular part of the body or the mind that feels more strongly than the rest as a result,
Just focus on that.
Feel it as keenly as you can.
Feel it as clearly as you can.
Really hold it.
If there is no particular part that stands out,
Just feel as much as you can the whole of this body and this mind.
Feel how it responds to that memory of what we have done.
See how,
With the memory of that deed as a cause,
This is the result.
See the cause.
Feel the result.
Stay with that feeling and see if it shifts or changes.
See what it's made of.
See what it does.
And when you're ready,
Bring to mind a slightly different focus.
Bring to mind any others that may have been affected by our deeds.
And get a sense of how that must have felt for them.
See if you can gently feel into that.
Gently touch what they may have felt.
See how,
With our deeds as a cause,
Others may feel the effects.
Just notice that.
And if you can,
See if you can feel that from the other side,
From the other person's perspective.
Notice how everything we do has effects.
And those effects are felt by ourselves and by those around us,
Connected to us.
Just hold that feeling for a while.
And when you're ready,
Bring to mind once again the good deed that we reflected on earlier.
The deed we were glad that we did.
The deed that brought happiness or joy or delight.
And bring to mind,
If you can,
Any other people that may have been affected by that deed.
Feel how it may have been for them.
That good thing that we did.
The deed we were glad of doing.
Feel how that deed may have brought happiness or joy to others too,
As well as to ourselves.
Notice how our good deeds have effects that are felt by others.
Feel that good effect in your body and your mind,
And hold it there for a while.
Just enjoy it the way others may enjoy the results of our wholesome actions.
Keep holding that feeling.
And know that as we go through our lives,
All of our deeds are causes that have effects.
And the nature of those deeds determine the shape of those effects.
We do have some control.
And feeling the effects of our own deeds and our own lives and our own bodies and our own minds,
We can also get a sense of how our deeds affect others.
And we can make choices around how we act based upon that.
Keep feeling those effects.
And when you're ready,
Let them gently fade away.
Open your eyes.
Take a breath.
And go about the rest of your day,
Paying attention to how your actions feel inside and out.
And let that feeling be your guide.
