In Japan,
The act of bringing the hands together in front of your heart,
Where your fingers are straight and the palms are pressed together,
Is called gassho.
Gassho is often used as a greeting when we say namaste.
Gassho is also a mark of gratitude and respect,
And if accompanied with a bow,
Is called gassho rei.
To some people,
Gassho represents the Buddhists' truth about life or dharma,
Which is full of opposing idioms,
Beginning in this case with the opposites of the hands,
The left and the right,
But it also might include other life opposites,
Such as wellness and illness,
Life and death,
And light and dark.
When you're ready,
Place your hands in gassho in front of your heart.
Your thumbs should be against your sternum.
You may close your eyes at any time,
Or simply lower your gaze to the floor.
Please take a few moments to bring yourself mentally to this time of meditation,
By letting go of everyday cares and concerns,
And simply being aware of your own breath.
If you find your mind wandering,
Simply and gently refocus your attention on the tips of your middle fingers,
Or if you prefer,
On the space between your palms.
Keeping your hands in gassho and allowing your mind to stay clear and open,
Take your awareness down to the soft area of your belly,
To the hara region,
Which is just behind the navel.
Now as you breathe in deeply for a count of three,
Draw the breath down deep within your soft belly to the hara region.
Then release the breath slowly and gently for a count of four,
Allowing your shoulders to drop,
And your limbs to become heavier and heavier with each out-breath.
For the next few moments,
Continue to breathe deeply,
Visualizing each breath reaching down,
All the way to the hara,
Before you breathe out slowly and gently.
Relax,
Relax and take your awareness to the point where your middle fingers meet.
Experience the light pressure of the fingers touching.
This is where your focus should be as you find a gentle rhythm of breathing that's both easy and comfortable.
In and out and let go.
In and out and let go.
When you feel all tension is removed from the body and your abdomen is soft with a sense of freedom,
Then you can allow yourself to drop deeper into your meditation.
Experience the healing,
Connect with your inner self in that deep,
Quiet place of serenity.
You can at any time lower your hands if that's more comfortable,
But sit peacefully now to receive the healing that's within you and experience a balancing of your energy.
And I will come back for you.
Now,
If you're ready,
Take some long deep breaths of fresh air and as you do so,
Feel yourself being lifted up from your meditation more and more to a state of alertness and awakeness.
Breathe in deeply and you can when you're ready begin to stretch and wriggle,
Bringing your awareness fully back to the place where you sit and in your own time you can open your eyes.
