And we will start by finding a comfortable seat.
Any seat that you arrive in for this meditation will be perfectly fine.
It is helpful to arrive with a tall spine
and a relaxed posture.
You can close the eyes
and you can allow your awareness
to begin to draw itself inwards.
As you arrive in this present moment,
If there's anywhere on the body
where you notice sensations of tightness,
Gently ask the body to soften.
Soften through the shoulders.
Let the arms come to rest.
Relax the hands.
Relax your face.
Relax your belly.
Relax your breath.
And with an open and spacious mind,
Begin to become aware of all that arises in this moment.
All that you hear.
All that you feel.
And all that you think.
Not pushing or pulling.
Just aware.
In this awareness of arising and passing away,
You see that things come and go.
We can deepen this awareness of the present moment
by noticing that the breath also arises and passes away.
In this moment.
Become aware of your breathing
as the breath flows in and the breath flows out through your nose.
And with diligent effort,
Again and again,
Coax your mind back
to breathing in and breathing out.
And even after some time here,
We still notice that the mind has the tendency to wander.
But again,
We come back to the breath.
Then,
When a thought or sensation pulls our attention,
With compassion,
We acknowledge it for what it is.
When your mind thinks,
Label it as thinking.
When your mind hears sounds,
Label it as listening.
And notice it for some time.
Then come back to the breath.
Breathing in and breathing out.
Each breath taking you deeper and deeper into the present moment.
Thoughts and sensations,
They arise only to pass away.
But behind them all,
You are.
We can share this loving present awareness
with all those whom we touch.
Bring your mind's eye now to the image you have
of someone whom you love.
And imagine that they're sitting in front of you now.
And with this being who you love in front of you,
Send them these wishes.
May you be happy.
May you be healthy.
And may you be at peace.
May you be happy.
May you be healthy.
And may you be at peace.
Now notice this being who you love's suffering,
Their struggles,
And all that they go through.
And allow your heart to tell them that it's okay.
Feel your heart open to them just the way they are.
Now imagine that this being
sees your struggles,
And your predicament,
And your life.
And they send you this wish.
May you be happy.
May you be healthy.
And may you be at peace.
May you be happy.
May you be healthy.
And may you be at peace.
And you can draw this love back on yourself now.
Wishing the same for you.
Repeating,
May I be happy.
May I be healthy.
And may I be at peace.
May I be happy.
May I be healthy.
And may I be at peace.
Now with this love that you have for this being,
And the love that you have for yourself,
You can allow this love to expand outwards.
To share this love with all beings.
May all beings be happy.
May all beings be healthy.
And may all beings be at peace.
May all beings be happy.
May all beings be healthy.
And may all beings be at peace.
As you begin to live your life,
Through this lens of awakening,
You'll begin to see that everything arises and passes away.
But this loving,
Spacious,
Always present awareness,
Never is tarnished.
It is your tool.
And you can share that love with everybody.
Namaste.
