So let's begin again our meditation,
Taking the mind as our object,
Get yourself comfortable upright.
There's always back straight shoulders,
Back head slightly looking downwards,
The eyes open in this meditation.
Remember we're not focusing on anything within our visual sight,
We're just leaving everything as a blur and focusing on our subjective awareness.
Keep the tongue against the top of the mouth and the hands either on the knees or the right and the left with the thumbs gently touching.
Always bring calmness and relax yourself by taking a few deeper breaths first of all,
Always long breath in,
Long breath out.
One more,
Long breath in,
Long breath out.
And then we spend a moment creating our intention which is to be here not just for ourselves alone but to expand our attention out beyond ourselves.
Think of other living beings as well and suffering that they undergo and make the intention to be here to the benefit of all living beings for the whole world.
And bring your attention into the present moment,
Let the past go and be in the future,
Just be in this moment now.
It's a big room to be in with,
Bring your attention to your breathing,
Try and let the mind mix with the breath.
For the first couple of minutes just be here with your breath coming in and your breath coming out.
Here we go.
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