Hello and welcome to your meditation practice as part of the Open Heart Project.
My name is Susan Piver and it is my delight and it is a privilege to be able to give you meditation instruction and to sit together.
We're going to sit together today for 10 minutes.
We're going to start momentarily so please take your seat and get settled whether you're on a cushion on the floor with your legs crossed loosely in front of you or in a chair with your feet flat on the floor and both are equally excellent.
No need to sit on the floor cross legged if that hurts you.
So let's practice.
So to begin your practice,
Forget everything I just said and just make the intention of being right here.
Right by the way in Sanskrit is translated as Samyak which means complete.
So right intention,
Complete intention.
Completely intending to be right here and more about that next week.
So now is my time to meditate.
Everything else can wait absolutely no problem.
Let your hands rest palms down just above your knee or mid-thigh in some way that is just comfortable and easy.
Sit up straight as a kind of proclamation of your own elegance,
Your own capacity for right view which you have.
There's no question.
Let the front body soften,
The belly,
The chest,
The throat soft.
The back strong.
Let the shoulders relax.
The mouth is closed but the lips and teeth are slightly parted.
There's no clenching.
The breath is natural in and out through the nose unless you have a cold then make do.
And the eyes are open because we want to be awake.
It's hard to be awake when your eyes are closed and the gaze is cast down to a comfortable spot in front of you.
And let the eyes be soft.
Let what you are looking at come toward you as if it could move toward you a little bit so you don't have to reach out with the eyes.
Place your attention on the breath.
Feel your body breathing.
The rise of the inhale and the fall of the exhale.
Your mind will continue to make thoughts,
No problem.
Don't try to stop thinking.
Instead,
If you notice that you've become absorbed in thought,
Say to yourself silently thinking,
Oh,
I see what I'm doing.
Thinking.
Let go,
Totally.
Bring your attention back to the breath and begin again to feel the rise and fall.
With your body breathing and if it boop,
It happens one second later or one minute later,
No problem.
Thinking.
Let go.
Bring your attention back.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
With your body breathing.
Thank you so much for your practice and thank you for practicing together.
