So,
Let's close our eyes in order to meditate together.
As we close our eyes softly and gently,
We let our eyelids close drowsily.
We allow our upper and lower eyelashes barely to touch one another,
Without squeezing the eyelids any further.
We breathe deeply to ourselves,
And we let all parts of our body relax further.
No part of our body should be under tension or stress.
We allow all the muscles to become more and more relaxed and soft.
Starting from the muscles around the face,
Down to the neck,
Shoulders,
Both arms,
Both hands,
And all the way to our fingertips.
We should now feel that they are all tension free.
Moving on down,
We let our chest and our back become more relaxed.
Together with both legs and thighs,
Down to our feet and our toes.
Let's remain with this sense of lightness in our entire body for a few moments together.
Similarly,
We allow our mind to become free of all worries and concerns.
Allowing the mind to become more and more relaxed,
More neutral,
More comfortable,
And more independent from whatever is happening in the outside world.
Almost as if we were withdrawing from the world outside.
Our attention only gets caught up in the outside world because we forget to turn our attention inward,
To enjoy inner peace.
A true gift we deserve to give ourselves.
The way to obtain this gift is as simple as bringing the mind back from wandering in the outside world to focus instead inside our body.
Imagine that your body is just an empty structure made of a thin outline with no bone,
No muscle,
No organs.
Everything remains inside the body but an empty space.
And for a moment slowly internalize the awareness of the mind and let it stay still,
Softly and gently within the empty space.
Do this slowly and softly.
There's no need for us to rush at all.
Let the feeling become soft and still somewhere inside the abdomen.
Or if you feel more comfortable somewhere else in the body,
Then that will also work just as well.
Let the awareness of the mind stay at this place inside ourselves for the time being.
Now the mind is staying still at the center.
Let it be like a tiny feather floating down from the sky and finally touching upon a still water surface without disturbing the calmness of the water surface.
Let's maintain this soft awareness of the mind inside the body comfortably and continuously.
We may visualize the image of an object we see every day like the sun,
The full moon or even a shining star.
Whatever we feel is the most comfortable with.
Let the image stay in the mind unnaturally so nothing else will have the chance to interrupt.
Stay with the image in comfort and without worrying about the passing time.
If the visualization leads to discomfort,
We can begin again at any time.
Whenever distractions appear,
We can easily recommence our visualization,
Doing it again and again.
In comfort and without any impatience.
Beside an image we can repeat a mantra quietly in the mind such as the words samma arahang,
Samma arahang,
Samma arahang,
Where samma means the proper way and arahang refers to the state of having no mental impurity,
The cause of negativity in everyday life.
Using samma arahang means the proper way to purify the mind that finally brings forth the state of absolute purity,
Which is all that we long for.
So let's repeat samma arahang quietly and continuously,
Feeling the voice vibrating and expanding from the centre of the body.
Samma arahang,
Samma arahang,
Samma arahang over and over again,
So that the mind can settle on the image and absorb the sound of the mantra to dissipate any thoughts from our mind.
Once we practice this every single day,
We may be surprised that even a beginner like us can keep the mind still,
Forever lengthening moments by practicing every day.
The process of centering will become as natural to us as breathing.
No one needs to think when they breathe and in the same way we can free the mind from all mental defilements and their negative energy.
Our mind will become pure and crystal clear.
The purer mind will connect with the source of pure energy inside,
Which will safeguard us against harmful elements such as dangers and sicknesses that surround us.
All our thought,
Speech and action will come from a place of integrity.
This is what the world needs at the moment.
As a result,
We have an important part to play in protecting the world.
A stream of pure energy from the pure mind will radiate across the entire planet,
Extending protection in every place.
So let's maintain our earnest practice amid the pure energy that keeps building up inside by repeating the mantra,
Samma Arahang,
Samma Arahang,
Samma Arahang,
Over and over again.
As we sit for meditation for a few more moments in silence.
Thank you.
Thank you.
Thank you.
Thank you.
And once the mind has absorbed the source of pure energy,
Imagine that the energy radiates outwards in all directions.
Gently visualize the pure energy taking the form of a crystal sphere,
Growing larger to cover our entire body.
Reaching out to our whole family,
Our neighborhood and everyone in the world,
No matter who they are.
We radiate and emanate a positive intention with a growing pure energy full of love and compassion toward all,
For those with suffering,
May they be free from sadness and pain,
For those with happiness,
May they be happier still.
Imagine that we also emanate a positive intention to everybody in the country,
Neighboring countries,
The whole continent,
The entire globe and beyond.
Wishing everyone,
Everywhere,
Be well and happy,
Dwelling in peace.
Even in the darkest night,
The starlight can shine through.
Even troubled times can have a silver lining.
Different times of crisis bring forth resilience and growth.
Even when things around us have gone awry,
Yet our mind can re-engage with happiness through the practice of meditation.
So may all human lives be filled with empathy toward one another,
Free from stress and anxiety,
Free from worry and irritation,
Free from sickness and danger.
We share this peaceful energy for the benefit of our ancestors,
Family members and friends,
Whether they are still with us or who have already passed.
They all feel cleansed by hope and joy,
While being sheltered against sadness,
Sickness,
Sorrow and danger.
May all sentient beings be free from distress.
May the growing stream of pure energy dispel any harmful elements from the bodies of all sentient beings on the planet.
As if the whole earth were being refined,
It turned pure and crystal clear.
Let only purity and quality remain without any virus to infect our human bodies,
Protecting against sickness and physical health problems,
And even the equivalent mental viruses that manipulate the human minds with greed,
Hatred and delusion,
Disrupting our unity and incessantly driving us into conflict and war.
But we are now leading the world into a new era of integrity that emerges from the pure energy,
With freedom from harm and aggression.
May this pure energy protect the world from all physical and mental impurities,
As we sit and make wishes for ourselves or others for a few more moments,
For the last few moments of our meditation together in silence.
