All right,
Get in a comfortable spot,
Laying down or seated in a lotus position.
This is a simple concentration,
Stabilizing meditation on the breath.
Feel the ground.
Feel yourself sitting.
Take a breath.
Prepare yourself.
Before we begin,
Let's set our motivation.
I'm going to do this meditation in order to attain enlightenment so that I can help all beings attain that state as well.
Daan.
Atlanta,
Focus your mind on your breathing.
Focus your attention on the opening of your nostrils,
Where you can feel the subtle sensations of the breath as it enters or leaves your body.
Focus on the subtle in and out movement of your abdomen with each breath.
Keep your mind on one of these places during each breath.
If your mind wanders,
Just bring it back to this place.
Don't try to control your breath.
Just breathe normally and gently.
As thoughts arise,
Have a neutral attitude towards them.
Don't worry about them or get excited about them or cling to them.
It's okay to lose focus.
Don't force your mind to be in a meditative state.
Don't force your mind to be focused.
As thoughts come,
Note their existence and refocus on the breath.
Thoughts come and go like clouds in the sky.
They don't stay long or alter the natural stillness and spaciousness of your mind.
They're transitory.
Notice them and then let them go.
Stay with your breath.
Accept the frame your mind is in.
Don't force or judge your feelings.
Gently bring your attention to your breath in and out.
Be content with your breath.
Be content just as you are.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Be content with your breath.
Gently let go of your meditation.
Now let's dedicate our meditation.
I dedicate this meditation to all those who are suffering,
Who are in pain or feel weak.
We use the compassion and strength that I've gained to better interact with the world and spread love and joy and reduce hate and fear.
Let's end our practice by offering prayers.
May all sentient beings have happiness and the causes of happiness.
May all sentient beings be free from suffering and the causes of suffering.
May all sentient beings be inseparable from the happiness that is free from suffering.
May all sentient beings abide in equanimity,
Free from attachment and anger that holds some close and keeps others distant.
Due to the merits of these virtuous actions,
May I attain the state of a Buddha and lead all living beings without exception into that enlightened state.
May the supreme jewel bodhichitta that has not arisen arise and grow.
May that which has arisen not diminish but increase more and more.
Thank you.
