So then we begin our actual meditation practice,
Taking our mind as the object,
Beginning with our position,
Comfortable and upright,
Remembering to keep the eyes open in this meditation.
And then begin with a few deeper breaths,
Especially using the out-breath to calm your mind,
Calm your body.
Take one more long breath in,
Long breath out.
And then we strongly set our intention,
Why are we here doing this practice,
Not just for ourselves alone,
Focusing only on ourselves and my issues,
My life,
My problems,
Doesn't bring the happiness we wish for.
Instead let your mind expand out and recognize the connection that we have with all living beings,
Our brothers,
Sisters,
Part of one family,
And make that intention to be here for the benefit of all living beings.
Then bringing the mind into the present moment,
Let everything else go,
You don't need to be anywhere else for this short period.
Begin by gently bringing your attention to your breathing,
And for the first couple of minutes just be there with your breath going in and your breath going out.
Mix your mind with the breath,
Let there just be the breath in the universe,
And rest your attention there.
And then gently and gradually,
Still using the breath if you need to,
To calm yourself down,
But begin to shift your attention from the breathing onto the mind,
The awareness itself,
Situated in the chest area,
Not in the head.
That clear sense of being aware,
Of being alive,
Of being where you are.
Like the sky,
Like a clear dawn sky,
And just like the sky which is unaffected by clouds or birds or planes which are passing through,
Remain with your clear sense of awareness,
Letting everything else just pass through,
Not being involved,
Not following it.
Just resting your attention with gentle effort on that clear nature of being aware.
When you lose your attention,
When the mind has become lost in thoughts,
Just notice,
Let your introspection notice that you've lost your attention.
Gently bring yourself back,
Re-establish your mindfulness in the moment,
On the awareness,
And that mindfulness should be gentle effort,
Comparable to holding a live bird in your hand,
Not too tight,
Not too loose,
Just firm enough to keep yourself there in the moment on the object,
But not too tight to disturb the mind and not too loose to allow the mind to wander away.
Gentle effort to keep yourself there in the moment on your clear sense of awareness.
Last couple of minutes,
Re-establish your attention,
Refresh your mindfulness,
Bring yourself back into the moment,
Making sure you're balanced,
And stay with that,
Taking the object,
Your awareness,
Just for a couple more minutes,
Just be there.
And then let's dedicate our practice,
The calmness,
The beneficial mind that we've created.
May that lead to freedom from problems and suffering for ourselves and for all other living beings.
And may it lead ourselves and every single living being into complete happiness.
Thank you.
