So then we begin our actual meditation practice and we're going to begin with the nine round breathing.
So begin with your hands on the knees,
Face downwards and first of all bring your right index finger up to the left nostril,
Seal the left nostril,
Breathe in through the right and as you breathe in clench the left fist and then move the finger to the right nostril,
Seal the right nostril,
Breathe out through the left and let the fist go and then the other way around,
Bring the left index finger up to the right nostril,
Breathe in through the left and clench the right fist and bring the finger to the left nostril,
Seal the left nostril,
Breathing out through the right,
Let the fist go and then both hands on the knees,
Breathing in through both nostrils and as we breathe in we clench both fists,
Breathe out,
Let both fists go,
Then again the right finger to the left nostril,
Breathe in through the right,
Clench the left fist,
Move to the right nostril,
Breathe out,
Let the fist go,
Left finger to the right nostril,
Breathe in through the left and clench the right fist,
Move to the left nostril,
Breathe out,
Let the fist go and breathing in through both nostrils,
Clenching both fists,
Breathe out through both and let both fists go and one more time,
Right finger to the left nostril,
Breathe in through the right,
Clench the left fist move to the right nostril,
Breathe out,
Let the fist go left finger to the right nostril,
Breathe in and clench the fist move to the left nostril,
Breathe out through the right and let the fist go and breathing in through both nostrils,
Clenching both fists breathe out through both and let both fists go and then bring your hands into your normal position we spend a moment setting our intention as always to be here not just for ourselves alone break free of that focus on ourselves and expand the mind out to think of others and make that strong intention to be doing this practice for the benefit of every single living being and then bringing your attention into the present moment,
Let the past go,
Do not be in the future come into this moment and gently bring your attention to your breathing,
Breathing normally through the nose breathe in and out and count one and in and out and count two and so forth up to ten,
Then begin from one again let your mind mix with your breath,
Just let there be the breath keeping yourself there in the moment with mindfulness,
Making sure you're there with the object,
With your introspection and also checking your balance,
Not too excited,
Not too dull,
Be there with clarity and stability in the moment just with the breathing and then bring yourself back if you've wandered,
Back into the moment,
Back to your breath re-establish your mindfulness and introspection,
Re-establish your balance the joy of being there in the present moment and continue observing the breathing without counting just let your mind mix with your breath and just be there with the breath going all the way in and the breath going out each time you lose your attention,
Don't resist,
Don't fight,
Let the thoughts go by and gently bring yourself back let the thoughts go by and gently bring yourself back back to the moment,
Back to the breath last couple of minutes gentle effort to keep yourself there in the moment with the breath just for one or two more minutes and then we finish by dedicating our virtue,
Our positive energy that we've created while we meditated may that lead to freeing other living beings from all of their problems and suffering and may it be the cause to lead every single one of them into perfect happiness thank you for your practice
