Okay,
So now begin as the actual practice.
Get your position comfortable,
Upright.
And begin with a few,
Two or three deeper breaths.
So consciously take a nice long breath in,
Long breath out.
Another long breath in,
Long breath out.
And one more.
And then we spend a moment just setting our intention,
Our reason for being here doing this practice.
To make it really meaningful,
We make our intention not just about ourselves alone,
Not doing this just for ourselves.
Open our minds,
Expand our awareness beyond just ourselves and think of others as well.
Recognizing we're all the same,
We all wish to be happy,
None of us wish to suffer.
And make that intention to be doing this practice for ourselves,
But not just for ourselves,
For every other living being as well.
And then let yourself relax,
Let your body relax,
Every part of the body.
Just a quick sweep from head down to toe.
Let the body be completely relaxed.
Let the speech be relaxed,
The dialogue in our minds becoming and going of thoughts.
And let the mind or the awareness itself be relaxed as well.
And then bring our attention into the present moment.
Right here and now we don't need to be anywhere else.
Come into the present moment and gently bring your attention to your breathing.
We're breathing normally,
We breathe in and out and count one and in and out and count two and so forth up to ten and then begin from one again.
Just be there with your breath.
Nowhere else.
You guys.
Thank you.
And then refresh your awareness,
Bring your mind back if it's wandered.
Let the thoughts go,
Come back to your breathing.
Gently come back to your breathing.
And continue observing the breath without counting.
Just be there with the breath going in and the breath going out.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
And again,
Refresh your awareness,
Bring your mind back,
Let the thoughts go.
Gently come back to your breathing.
And continue observing the breath just at the end of the nose,
Just that small sensation as the breath goes into and out of the nostrils.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let the thoughts go,
Come back to your breathing.
Let me finish our session with a small dedication,
Dedicating the fruits,
The virtues,
The positive energy we've created in this session.
May all that become the cause to be able to lead ourselves and all living beings out of every suffering.
And may it become the cause to lead all beings into complete happiness.
Thank you very much.
