Theme is generosity.
And there are different two parts or many different aspects in generosity,
But I think in this context of mindfulness and meditation,
A lot is emphasized around unconditional giving,
Not expecting what you'll get out of it or because you give something,
You get something back.
And of course that is part of it as we live in society of how we conduct and buy things and do a job and get money,
Of course.
And at the same time,
There's a time and place to kind of investigate what is it to give something?
It doesn't have to be material.
It could be time,
Effort,
Kindness.
Of course it could be money.
And how does it feel?
What does it come up?
Like does a stream of expectation and wanting something back comes up,
Then that's great.
Noticing that maybe there's other subtle sense of gentleness that comes up,
That's great.
And also often we forget about receiving generosity.
For yourself,
How can I receive somebody's generosity?
That's a part of practice of generosity as well.
So offering and receiving.
So we'll kind of play with that today,
Including loving kindness practice because it's Friday.
Okay,
So for me,
Any posture is great.
Seated in the chair,
Sofa,
Floor,
Even lying down and standing up.
Just choosing the appropriate posture for you today.
Kind of wiggling or stretching in the beginning to indicate the body to settle.
And if it's helpful for you to kind of close your eyes gently to draw the attention inward,
That's recommended.
So we're all given this time in the middle of the day to giving this gift to ourselves.
Not to do much or do nothing with full commitment.
So we're all given this time in the middle of the day to give this gift to ourselves.
Not to do much or do nothing with full commitment.
And conceptually,
How,
Even conceptually,
That's causing less harm in the world,
Not consuming,
Not reacting.
Sometimes actions are needed and also inaction can be something that the busy world might need.
So given this time,
Next,
I'll give 20 minutes,
25 minutes to yourself by doing so for others.
And having that intention,
Just checking very lightly where the attention goes naturally and with the intention's generosity.
There might be subtle sensation around sternum or center.
There might be some sensation,
Movement as you inhale and exhale.
And just really checking individually what's the easiest to notice.
We don't have to put a lot of effort into trying to notice or trying to hunker down the attention in one place.
And for some people,
Attention naturally is drawn to the breath.
For some people,
Attention is easily drawn to body sensation like a contact of the body and the surface.
Or change in texture and sensation of hardness,
Softness,
Warmth,
Pressure,
Coolness.
And for some people,
It's the sound,
Hearing,
My voice coming and going.
And perhaps you have some sound in your surroundings that I can't hear.
So maybe today I'll offer those three places for resting spot or anchor for the attention to come back to.
And I really want all of you to,
I invite all of you to pick whatever that's easiest,
Whatever that's most useful.
And of course,
Anyone's attention will be drawn to thoughts and mind realm.
And that is part of it.
So without getting frustrated or judgmental in any way,
If that's possible,
Just observing the texture,
Not the contents,
But texture of the thoughts in me.
And I feel in the body jumpy or heavy,
Murky.
Like a never ending stream of water.
Sometimes in the stream,
There might be really cool fish swimming and get intrigued by it.
Maybe in the stream,
Something disgusting might be floating by and get a versa about it.
Sometimes we forget that there is even a stream daydreaming.
Yeah.
With a little intention of just being aware,
We could watch the stream going and changing.
Attention going different places.
And that could be overwhelming or confusing sometimes.
And just drawing the attention to your anchor.
It's like a little pond within the stream or on the side with the rocks,
There may be some little still water,
Still pool where the stream,
The movement of the stream can be a little bit less intense.
Do I line in that?
Anchor of your choice.
And naturally,
The awareness kind of expand and goes back to the bigger stream that includes all experience,
Five senses in the body and the mind.
And by doing so,
We're not trying to get something.
Trying to be someone.
Trying to obtain certain states.
Rather practicing unconditional giving.
The space and time for yourself.
To experience that anything can happen.
Because the stream keeps flowing.
Sometimes the flow is a relief.
And sometimes it is not.
Sometimes we wish and hope so hard that things stay the same.
And sometimes it's just difference of our perception and respond to what's happening and what's happening didn't change.
The stream keeps flowing.
And there's a certain intensity around that.
So,
Again,
Over and over.
We can direct the attention gently.
To kind of safer spot.
That's intense.
This anchor is not supposed to be extremely pleasant or the purpose of anchor is kind of a compromise from this chaotic reality of change.
Breath or hearing.
Or the body sensation can be kind of mundane.
Not so stimulating or interesting.
When we come back,
Let's see.
Observing the stream of experiences,
Keep going and utilize the anchor.
It's Friday so I'll move into more of a loving kindness practice.
Nothing really has to change,
Not that much.
Just a little intentional difference.
We already set it up.
Receiving the generosity.
Realizing generosity by practicing.
Just in there,
There's certain tenderness,
Very subtle tenderness,
Gentleness.
The quality of loving kindness.
You might be able to actually feel it in the breath or body or even just a sensation of hearing.
And some gentle connection.
Just making sure to know that it doesn't have to be this extraordinary kind sensation that we might see on the social media or TV movies.
Loving kindness could be that and also loving kindness could be very subtle.
Like a little flower on the side of the street that we might just overlook often.
So practicing and kind of quiet,
Abiding.
We kind of practice or build the taste for it.
Taste for subtlety.
Real shift in the mind.
Just imbued with loving kindness.
Like everything else,
Allowing the.
.
.
Even the subtle sensation of loving kindness to disappear when it disappears.
Just like bringing attention to your anchor.
It is possible to kind of bring up the intention of loving kindness by connecting with the body.
And kind of using that imagery for your favorite place to be.
Using words like,
May I be safe?
May I be happy?
May I live with ease?
Being aware of controlling nature.
Giving gifts.
Of course,
We all want the person who is receiving the gift to be happy and like the gifts.
That is not in our control.
Just like that.
In the words I said,
May I be safe.
Just a well wish is enough.
Intention is enough.
The subtlety is enough.
Meeting each experience with attitude of tenderness and gentleness.
That feels very vulnerable and scary time to time.
So then what does fear or being vulnerable feel in the body?
Connecting with tightness.
Pressure.
Tension.
Tension.
Tension.
Tension.
Maybe with a little bit of loving kindness.
Also like so,
You can practice this interchangeably,
Mindfulness and loving kindness.
By nature,
Love and mindfulness contains a bit of kindness.
And loving kindness includes much awareness and mindfulness in itself.
And if anybody comes up to your mind sharing the goodwill with words or without words,
Offering generously,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Expanding that field in all directions.
Not excluding anybody,
Animals and insects,
Any being.
