So maintain your attention focused on the object you're focusing on.
Continue to engage with the object.
This might involve an intention,
A thought.
Continue to engage with whatever you're focusing on and examine it or go into it closely.
Not analyzing it,
Simply moving in close.
Moving into it with your attention.
Staying with the object,
Whether it be the breath or loving kindness or sensations or changing sounds.
Stay with it.
And engage.
Subdue the hindrances.
Let them be.
Let them go.
Let them be on the side of your awareness back in the background.
No time for the hindrances.
Stay focused on the object.
And relax.
Relax.
Now I invite you to find any pleasant experience in your body that you may be experiencing.
It could be that beautiful sweet spot that you noticed at the end of the breath,
For example.
It could be relaxation in your shoulders.
It could be the sensations of your hands as they're sitting in your lap or resting in your lap.
It might be just a slight pleasant experience.
It could be the flowing of energy up and down in your body like waves.
Or it could be that sweet,
Sweet sensations in your heart,
Something pleasant.
And enjoy it.
Savor it.
Maintain your attention on it.
Have initial application of your attention and sustained application of your attention on the pleasant experiences.
And let them grow.
Let them become more powerful,
Stronger with your attention,
A very gentle,
Gentle growth.
You're not making it grow,
It's just growing by itself.
It's just flourishing.
Beginning to feel you.
Beginning to feel your body,
Feel your being.
And the sensations change from just merely being pleasant to being rapturous.
Joyous.
And perhaps you can have a memory of a time when your body was filled with joy,
When your joyous,
Your being was filled with joy.
Have a moment remembering that memory.
And then continue to allow the joy to flourish and fill your being,
Pervade it.
Bringing attention to it,
It starts to be saturated,
You start to feel saturated within your whole body.
Dripping with pleasure.
You might even notice a smile forming on your face,
Let it form.
And notice the pleasure from the forming of the smile.
And even if it's just minor,
Notice it,
Focus on it.
Ethoscent,
Bubbly,
All pervasive,
Every corner of your body saturated.
Put aside doubts,
Put aside worries and concerns,
Put aside the hindrances.
Absorb yourself and be absorbed in this experience,
Marinate in it.
Keep focusing on the pleasure,
The piety,
The effervescence,
Even if it's minor.
Now,
You're invited to put your attention around the area of your chest,
Into your heart.
And look inside and see if you can find happiness.
It's more subtle than this effervescent joy and rapture.
Simple happiness,
Refreshing happiness.
Also find a deep tranquility,
A deep calm if you can.
And if what you're finding is broken bottles and rusty cans,
Note it and be kind with yourself.
Be compassionate.
Remember,
Name,
Feel,
Soften,
Soothe and allow.
If you are in fact finding some subtle happiness there,
Let that be the focus of your attention now.
And let the rapturous joy subside and tune into this more subtle experience.
Again,
Let a lovely soft smile form.
Just like the cool water from a spring coming up into a pond.
Let the experience of happiness bubble up and pervade your being.
Marinate in it.
Let it touch every cell of your body,
Every part of your being.
Sink into it and let it absorb into you simple happiness.
Let it absorb into you simple happiness.
Let it absorb into you simple happiness.
And I invite you now to look deeply into the happiness,
To refine your attention.
And find it even a more subtle experience.
The experience of contentment,
Of deep satisfaction.
And if you wish,
You can let your attention drop to your belly.
And remember a moment of deep contentment.
When you want it for nothing.
It was peaceful,
Unshaken,
Stable.
No need to go anywhere.
No need to seek out anything.
Simply content to be who and what you are.
Nothing to prove.
No tasks to do.
Just contentment.
Deep satisfaction.
Tuning into your belly.
And the contentment.
A deep quietude.
A stillness.
No rapture.
No joy.
Rapture and joy is too gross.
Just a steep,
Peaceful,
Still,
Pleasant contentment.
Just like a lotus.
It doesn't reach the surface of the water.
It's saturated with water.
From its stem,
Its flower,
Its roots.
Completely saturated.
Let this experience of contentment saturate your body,
Saturate your being.
Let this experience of contentment saturate your being.
As your,
As contentment saturates your being,
You may see something even more subtle,
Even more refined.
Allow yourself to sink deeper into your psyche,
Into your body,
As if sinking into the earth.
And from very refined state of concentration,
A refined state of stability,
You begin to experience equanimity,
An unshaken state of mind,
A still,
Quiet,
Unperturbed,
State of mind.
And possibly you could even experience a brightness,
A brilliance of light grounded in the earth,
Unshaken,
Still,
Quiet,
Yet brilliantly,
Luminously aware.
Untouched by the troubles of the world,
Insulated,
Like being covered with a sheet,
A little illuminating sheet,
A luminous sheet,
Shining and bright,
Spacious awareness,
Grounded in stillness and quietude,
Stability.
I invite you now to move your attention back to your belly and tune into contentment.
Connect with contentment,
Which has happiness as well as equanimity.
Connect with contentment for a few moments,
That deep satisfaction.
And I invite you now to bring your attention to your heart area,
The area around your chest,
And reconnect with happiness,
The light experience of happiness,
Refreshing,
Tranquil,
Quiet,
Peace.
Now I invite you to let your attention be in your whole body and reconnect with rapturous joy,
That effervescent feeling.
Jr.
And I invite you now to go back to your heart.
Reconnect with happiness.
And I invite you now to go to your belly.
Reconnect with contentment.
No effervescent joy,
But still some happiness.
And I invite you now to send your attention into the earth.
To allow your attention,
I should say,
To become aware of earth.
And reconnect with equanimity.
Not pleasure,
Not pain,
Unperturbed,
Still,
Stable,
Bright,
Luminous,
Aware.
In a few moments I'll ring the bell.
Which will signify the end of this meditation period.
I invite you to review your meditation.
To review it and go through what happened for you.
I also invite you to think of how this meditation could be helpful for you with any issues you might be experiencing in life.
How could this be helpful?
Could it bring a different perspective to problems?
Could it bring some freedom?
