So,
Attend to your posture.
Attend to your supports,
Your head,
Your neck,
Your back,
Shoulders,
Lips,
Eyes,
Breath.
Ensure that you're upright.
If you want to find a place to put your tongue,
By the way,
Put it behind the front of your,
Behind your top teeth,
Your front teeth,
And rest it there.
And if you can,
Close your mouth,
If you're unsure,
Got a blocked nose.
Can close your mouth and relax.
Ensure your body is upright if you're sitting,
Symmetrical if you're lying.
Just relaxed,
Head upright.
No tightness and tension.
Letting go of holding on.
Stable and solid,
But also completely pliant in your body.
Let yourself sink in to the earth.
And review your purpose for this meditation.
Be honest.
Don't judge your reasons,
But be aware and accept them.
It could be as simple as just wanting a little bit of peace of mind.
Could be as simple as getting just a little bit relaxed.
And decide what you would hope to work on in this session.
Set reasonable goals.
Keep it simple.
It could be as simple as not beating myself up when my mind wanders to what we're having for lunch,
Or what we're supposed to do yesterday.
Know the dangers of expectations,
Yet create a realistic expectation.
Remembering there's no such thing as a bad meditation.
The only bad meditation that one does is the ones we don't do.
And resolve.
Resolve to practice diligently,
Even if it's just for a little while.
And perform a quick inventory on things in your life that might come up to distract you.
And prepare for them.
Just in case they do arise.
You may not be successful,
But at least prepare for them.
That prepared a strategy to deal with things that might come up in your mind.
And I invite you now to take some refuge.
Take refuge in whatever is meaningful for you.
Something that's enduring.
It could be like the love,
The love that we experience.
Love of family,
The love of life,
The love of humanity.
It could be refuge in spirituality,
Or awakening,
Or truth.
The truth of science,
Even.
Finding refuge is finding safety,
Finding a place of safety and protection within your heart.
And I invite you to a short practice of love and kindness.
And if you struggle in any way with love and kindness,
Let it go.
Just let it go.
But if it's meaningful for you,
I invite you to think,
May I be happy.
May I truly be happy.
And surrender to happiness.
Surrender to that possibility.
Surrender to that warm embrace of kindness.
May I be peaceful.
May I truly be peaceful.
May I be free.
And let love and kindness shine from your heart,
Spaciously.
Shining out within and without.
Infinitely.
If there are any other beings,
Whatever beings there are,
They are also touched by this love and kindness.
All the beings are in your heart.
All those others are there in your heart.
They are being touched by love and kindness.
That's it.
And I invite you now to establish your practice.
And it could be the continuing practice of loving kindness.
Or it could be mindfulness of breath.
Or it could be body scan.
Or it could be paying attention to Earth element in our body,
The contact with the Earth.
Or it could be just sitting,
Just sitting.
Or it could be mindfulness of sounds.
Whatever brings your attention to unification,
Whatever gathers it and focuses it,
I invite you to practice that.
And let's continue in silence for a few minutes.
A few minutes.
And then we'll continue in silence for a few minutes.
And then we'll continue in silence for a few minutes.
And then we'll continue in silence for a few minutes.
And then we'll continue in silence for a few minutes.
And then we'll continue in silence for a few minutes.
And then we'll continue in silence for a few minutes.
And then we'll continue in silence for a few minutes.
And then we'll continue in silence for a few minutes.
And then we'll continue in silence for a few minutes.
In a few moments I'll ring the bell.
If you're feeling quite comfortable,
You're invited to stay still.
If there's any discomfort,
That you feel that is grabbing your attention,
After I ring the bell you're invited to move very,
Very mindfully,
So that you become more comfortable.
So that you become very comfortable.
