So,
Find a comfortable position where you can relax your body.
Sitting on a chair or on a cushion on the ground,
Or lying down on the ground.
Try to keep your spine straight and strong.
Just relax your hands on your lap.
Allow your eyes to close or to gaze softly in front of you.
Just notice how your body is feeling today.
Take a minute to observe your body.
If you notice tension and stress in particular parts of your body,
Just use your breath to slowly soften and relax.
Notice your breath coming in and out of your body.
And as you breathe out,
Say softly under your breath,
Release or relax.
So,
We'll begin this meditation by checking up on how you feel about yourself now.
How do you feel about your life,
Your personality,
Your achievements and abilities,
Your relationships?
Just take a minute to notice how you feel about yourself at this time.
Are you satisfied with your life?
Or do you feel unsatisfied and inadequate?
Or perhaps a bit of both?
Can you detect any feelings of inadequacy and discouragement,
Hopelessness?
Try to see what these stories are that you tell yourself and where these feelings might come from.
To help get a better perspective on your own life,
First compare it with the lives of others who may be worse off than you.
Imagine what it might be like to be an animal,
With little opportunity for mental or spiritual development,
Driven by instincts,
The ongoing round of hunger,
Thirst,
Heat and cold.
Perhaps being dependent on others for your needs.
And now imagine living in a situation and country where you have little or no resources.
Perhaps living on the streets,
Hungry,
Thirsty,
With no time to think of anything but finding food,
Water and shelter.
Imagine what it would feel like to be in this position.
Or perhaps living in a country with political and social oppression,
Where you have little freedom to pursue your interests.
What would that be like?
And now come back and compare these life situations to your own.
Be thankful for what you have and feel compassion for those who may be experiencing these difficulties.
Recognise all the opportunities and benefits that you have in this life.
You're a human being with intelligence.
You have access to education,
Health,
Healthcare.
You have leisure time to pursue spiritual practices.
You live in a country that's relatively free of social and political oppression.
You have opportunities to pursue your creative,
Educational,
Social and spiritual interests.
You have a good standard of living.
And because of these benefits,
You have the potential and opportunity to develop,
Understand and transform your mind.
Consider how few living beings on the earth have these freedoms and opportunities with you.
When you reflect deeply on this,
You will realise how rare and precious such a life is.
Take some time to appreciate this.
Consider now the experiences and opportunities that have brought you to this point in your life.
Reflect on the people,
Family,
Teachers and friends and others who have encouraged you,
Taught you,
Nurtured you.
Think of the skills,
Talents and abilities that you've developed in this life and that you can share with others.
Consider your intelligence,
Kindness,
Wisdom and other abilities in your field of practice.
In these times,
When many people are experiencing fear,
Depression,
Anxiety,
How might you use your skills and abilities to help and support others?
What gifts and opportunities can you bring to others who might be suffering?
These may not be big things,
They may be small things,
Like a smile or a caring hand.
Consider how you might continue to develop your own mind in order to be of benefit to yourself and others.
And finally,
Generate the courage and determination to make the most of this precious human rebirth.
Dedicate the energy and inspiration you have gained from doing this meditation to the ultimate happiness of all beings.
And if you sometimes fall into thoughts of depression and anxiety,
Try to remember the benefits that you have and what you have to offer.
And bring this with you into your day.
