So this is a meditation on impermanence or change.
To begin with,
Get yourself comfortable and upright.
Back straight,
Shoulders straight,
The head looking down,
The eyes almost closed.
The tongue gets the top of the mouth and the right hand on the left with the thumbs touching or the hands on the knees.
And begin with a few deeper breaths,
Calming the mind,
Calming the body.
And then bringing your attention into the present moment,
Coming to the breathing and for a few moments just stay with the breath going in and the breath going out.
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And then begin by contemplating the nature of the body and by recognizing how the body is changing all the time.
The breath is going in and out,
The heart is beating,
The blood is going round,
The other organs are working.
The body is in a state of constant change.
The hair and the nails are growing,
The skin is dying and changing.
Even those parts which appear to be solid like the bones and the teeth are actually moving and changing moment to moment.
On a molecular or atomic level it's constant movement.
So try and get a strong sense of how every part of the body is changing moment to moment and keep your mind with that.
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And then bring your attention to the world around,
The cushion or seat you're on,
The room you're in with the wall,
The ceilings,
The floor.
All these things are changing every moment,
Although they appear to be solid they're constantly moving and changing.
The world outside with the people and cars,
The buildings,
The towns and cities with their buildings and people,
Parks and cars and roads and so forth.
Everything is changing moment to moment,
Constantly moving,
Constantly changing.
The oceans and deserts,
The forests in a constant state of change.
Even the mountains and hills which appear to be so solid are in reality changing all the time moment to moment.
Nothing within the whole world,
The whole universe stays the same even for one moment.
It's a constant change.
Again try and get a feeling for that and keep your mind with that.
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And then bring your attention to the mind itself and see how our thoughts and feelings,
The mind is also changing every moment.
Thoughts coming and going,
Feelings,
Sensations,
Emotions,
Memories.
The mind also doesn't stay the same even for one moment.
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And then finally take all of these things,
The mind,
The body,
The world,
The universe around us and dissolve completely the solid permanent fixed nature of all these things.
And see them instead in their reality which is a constant changing,
Moment to moment changing.
Dissolve all the solidity away and just see everything as a mass of constant change.
Stay with that for a few moments.
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And we can conclude that since everything changes all the time there's no need to be too upset with difficult things because they'll always change.
And neither should we hold on to or become too concerned or excited with positive things because they'll change as well.
Rather just let ourselves go into that nature of constant change,
Just be the change.
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