Now,
Let us begin meditation.
Sit in a comfortable position and gently close your eyes.
Begin to relax your entire body from the top of your head down to the tips of your toes.
Let us take in a deep breath.
Breathe in the cool,
Calm,
Relaxing air and breathe out all your worries,
Thoughts,
And responsibilities.
Just let it all go.
Forget about it for the time that we are meditating.
Just breathe in,
Breathe out.
Let each breath of fresh air help you become more relaxed,
More comfortable.
In a few more deep breaths,
And this is a very natural and easy way to relax.
And once you are ready,
You can return to normal breathing.
And now,
Let us do a body scan,
Relaxing starting from the top of your head,
Relaxing your forehead,
Your eyebrows,
Your eyelids,
Very gently closing them as if you are about to go to sleep.
Letting your eyelids fall very gently,
Very lightly like a feather falling onto still water,
Then relaxing your nose,
Your cheeks,
Your mouth down to your chin,
Letting your entire face become completely relaxed.
And let the relaxation flow down to your neck,
Releasing and relaxing all the muscles in your neck,
Letting it loosen and lighten,
Being completely relaxed.
Let the relaxation flow down to your shoulders.
Feel your shoulders becoming very loose,
Very light.
Feel like a weight has been lifted off your shoulders.
No pressure,
No tension,
Just at ease and comfortable.
Let the relaxation flow down to your arms.
Let it trickle down from one muscle to the next,
Releasing and relaxing down to the tips of your fingers,
Letting your arms feel very light,
Very loose,
Very comfortable,
Then relaxing your chest,
Your abdomen,
And your back,
Slowly going down your back,
One vertebrae at a time,
Feel like you are getting a massage,
Releasing,
Relieving,
And relaxing all the muscles in your back,
Little by little,
Inch by inch,
Letting all the aches and pains melt away,
Leaving only comfort and relaxation all the way down your back.
And let the relaxation flow down to your legs,
Let it trickle down from one muscle to the next,
Releasing and relaxing down to the tips of your toes,
And just feel your entire body completely relaxed,
Completely comfortable,
Feeling like you can sit like this forever or for as long as you'd like,
As the keyword is contentment,
Feeling as if everything is okay,
Just right.
And when you have this contentment,
You move on to the next step,
Consciousness or focus,
But it is a very light focus.
We do this by visualizing a meditation object.
Your meditation object can be anything,
For example,
A crystal ball,
The sun,
The full moon,
A bright star.
You can visualize anything you want.
Let it be something simple,
Easy to picture,
And visualize this object or image floating at your center.
In the Dhammakaya technique,
The center is in the middle of your abdomen,
Two finger widths above navel level.
This is your center,
Your center of gravity,
The absolute center of your body.
Do not be too concerned with the exact location.
Let your mind visualize where it feels most comfortable to you,
Whether it be in front of you,
Behind you,
Beside you,
Or inside you.
Let that point be your center for now,
And as your mind becomes calm,
Clear,
And peaceful,
Your mind will naturally move to the right location.
No need to push,
No need to pull.
Just let it be.
Let yourself be in the present moment,
Simply observing.
No need to be a director.
We are good observers.
Naturally,
Our mind may wander,
Thinking of many things.
A tool to use is something called a mantra,
The one we like to use.
Samah Arahm Samah Arahm Samah Arahm You can repeat this mantra in your mind as many times as you'd like,
Or use your own mantra,
Word or phrase.
For example,
Relax,
Or clear and bright,
Using your mantra as a tool to help calm and soothe your mind,
And to bring your mind back to your center,
Back to your object.
Samah Arahm Samah Arahm Samah Arahm And now,
Let us continue in silence.
Samah Arahm
