When you're ready,
Turn your attention to the breath.
Just let your breathing flow as it is.
But observe it,
Experience it,
And try to be interested in it.
If you get distracted,
Notice that,
But don't make a story about your distraction.
But your object of meditation is the breath,
So keep returning to that.
So we'll have some silence to do that now.
And as you exhale,
Think that all the stress,
All the inner chatter and noise is leaving you each time you exhale.
You can even think of all that stress and tension as you exhale.
After it leaves you,
It's coming out in the form of smoke or dark clouds.
And once it leaves you,
It just vanishes.
It's nowhere around.
Fabulous now.
So all the stress and all the attachment from wanting to be cool and wanting other people to think you're cool and you're successful,
All that tension and stress from wanting that,
Exhale it.
It comes out in the form of smoke and it just vanishes.
And feel what it's like to not care at all,
Whether you're cool,
Whether what people think about you.
Just really feel in your body what it's like to just not care at all about being cool,
About people thinking certain things about you.
And just feel the peace that comes in your mind from letting all of that go.
And now as you inhale,
Inhale light.
But it's a very gentle light,
A very warm,
Illuminating,
Gentle light that completely fills you up.
And now as you exhale,
Inhale light.
But it's a very gentle light,
A very warm,
Illuminating,
Gentle light that completely fills you up.
And think that the nature of the light is self-acceptance and kindness.
So as you inhale the light and it fills you up,
You really accept yourself on deeper and deeper levels.
You see your potential.
You see your inner goodness.
Self-acceptance doesn't mean we have to be perfect.
It just means that we accept the way we are now and we know we have potential that we can explore in the future.
And now as you inhale,
Inhale light.
But it's a very gentle light,
A very warm,
Illuminating,
Gentle light that completely fills you up.
And now as you exhale,
Inhale light.
But it's a very gentle light,
A very warm,
Illuminating,
Gentle light that completely fills you up.
And now think that you exhale this brilliant light.
You're still inhaling it,
But now you're exhaling it too.
And you're sending it out to other living beings.
So self-acceptance,
Kindness,
The total absence of caring about what other people think about you.
That kind of peacefulness you send out now to everybody.
So first focus on your family,
The people that you know,
And really send this peaceful feeling to them.
And imagine that they too become peaceful.
That they too accept themselves and have kindness.
Please take a breath.
And now send that peaceful,
Kind,
Self-accepting light.
Send it to all the people in the world who are filled with stress.
And just think that this light goes out and it becomes like this nectar that washes the outside of their body.
And it's this peaceful light that flows into their body that they inhale.
And then think that all these people who are in so many different situations,
Some with business problems,
Some with family problems,
Whatever,
That all of them receive this kind,
Gentle light.
And their mind transforms so that they stop stressing out about things that aren't really important.
So that they have an optimistic mind and a kind heart towards others.
Really imagine that.
S Dis mí右 layle And then think,
May every living being be free of fear.
And think of people you know,
People you don't know,
People you like,
People you don't like.
And for all of them think,
May they be free of fear and anxiety.
And think of people you don't know,
People you don't like,
People you don't like.
And think of people you don't like,
People you don't like.
And think of people you don't like,
People you don't like.
And think,
May everybody accept themselves.
And may everybody live a meaningful life by helping others.
And may everybody feel good about themselves through having a kind heart and through helping others.
And imagine that that actually happens to you,
To everybody.
And think of people you don't like,
People you don't like,
People you don't like.
And think of people you don't like,
People you don't like.
And think of people you don't like,
People you don't like.
And think of people you don't like,
People you don't like.
And think of people you don't like,
People you don't like.
And think of people you don't like,
People you don't like.
And then all the merit,
All the positive energy that we created through the meditation,
Send that out to all living beings too.
And by giving it,
It actually expands.
Your merit and goodness expands as you give it and share it.
And think by doing this meditation,
May it bring many good results,
Not only to me and the people I care about,
But also to each and every living being.
So that what we do in our practice has a good effect on the world and on living beings in general.
So thank you for throwing in this And then slowly open your eyes and come out of your meditation.
And then slowly open your eyes and come out of your meditation.
