Becoming present meditation.
To begin with,
We take a good posture.
You pull your shoulders back and down.
You open your chest.
Your spine is nice and straight and is aligned with your neck.
So you might need to tuck in your chin slightly.
Your right hand is on top of the left one.
Your thumbs are touching and your hands are relaxed.
You try to soften your eyes.
Soften them more.
Like that,
Naturally allow them to open just slightly so some light can come through.
Then bring your awareness to the areas of your body touching the cushion.
Or if you are sitting on a chair,
The chair and the floor.
Like that,
Connect with the earth element.
Grounding yourself.
So you can use the example of being like a tree and you shoot roots.
Or being like a mountain with a nice firm strong base.
So like that try to establish some sort of stability into your posture.
Then try to center yourself.
And then you can use the visualization of a hook at the crown of your head.
And it's pulling you up.
That hook is being pulled up by a pole.
Like that,
Pulling you up,
Up,
Up.
Pulling you up,
Up,
Up.
Create space between the lower part of your ears and the top of your shoulders.
Elongate your neck and your spine.
So while you are grounded,
You become spacious.
Second,
We readjust our motivation.
Thinking that we will do this practice so we can train and tame,
Subdue our minds.
So then we can be of best benefit to all living beings.
You can think this is my gift to the world.
And thirdly,
We try to become very present.
And for that,
We make a conscious choice to put to a side all the projections towards the future,
All the worries about the past.
You park all that to a side.
And your mind,
You bring it in,
Into the sphere of the body.
You withdraw it.
So if our minds are normally outwardly distracted,
A bit like a kite out there floating around.
Now you pull that kite back inside your mind,
You bring it in.
As if you will be a magnet and you are attracting back all your bits and pieces.
You gather yourself.
And like that,
You try to generate a sense that you are fully complete.
You are not fragmented anymore.
You are fully right here,
Right now.
So your body is right there,
Sitting,
Breathing naturally.
And your mind is right there from within,
Observing your body breath.
And just for the next few minutes,
Lift,
Allow your body to breath naturally.
And with your mind,
Simply observe that.
And don't touch or move the mind for anything else.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
So like that,
Allow your body to take its next inhalation when it needs to.
Its next exhalation when it needs to.
The body knows how to breath.
And with your mind,
Simply observe that.
And unify body and mind in the same space and time.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
And with your mind,
Simply observe that.
Okay,
So take a few deep breaths.
Take a last deep breath.
And then we can briefly dedicate all this energy for all living beings to be completely free of suffering.
And have happiness,
Inner happiness,
And particularly the happiness of enlightenment.
A state of mind that only possesses good qualities.
Thank you.
