Let's start to build this stable awareness.
Let's use the first part of this set to recollect our awareness.
Now that we've been learning a few techniques,
It's easy for us to start to move between them and maybe not drill in as deep on the clarity as we were doing in the first couple of days.
Let's remind ourselves now that we have this tool of Anapanar to use to collect,
Concentrate and intensify our awareness whenever we want.
Let's bring our awareness to the larger triangle and feel the breath in this area.
And then if we can,
Slowly narrow it down to the smaller triangle.
And then if we can,
Further than that,
To the small circle.
And then if our mind is sharp enough,
Even further down to the point just beneath the nostrils,
Beneath the septum.
And then to the point at the tip of the nose.
And let's just see how long we can focus for.
Now we know what we're doing and what we can use this awareness for.
Let's put an extra effort into regaining this clarity and this focus.
Letting ourselves,
Drawing all the awareness that might be left in the rest of the body to this point beneath the nostrils.
And let's stay here for a while,
Reminding ourselves what we can use Anapanar for.
Reminding ourselves what it feels like to master the mind.
This clarity and awareness that we can use for everything else.
Wait.
I was almost with your Report in Nectapose and prescriptions.
Now that we've all started to collect our awareness and build this focus,
Let's start to use it.
Let's practice a little bit of single stream meditation before we go into metta bhāvāna.
Let's practice using this technique at our own pace.
Gently open your mouth.
Allow the air to naturally come in and out of the mouth.
The lips remaining gently open.
Feel the breath and then start to feel the sensations on the tip of the tongue.
Follow these sensations into the mouth,
Into the back of the throat.
Slowly start to start the process of single stream meditation.
Moving inside and down the center line of the body.
Feeling every point along the way and exploring the total area associated with that point.
Always moving sensation by sensation.
This way we stay connected with the reality of the body.
Now continue to do this and practice in your own time.
Noticing the difference in this practice from when you have your mouth open and you have your mouth closed.
The difference between moving inside the body and outside the body.
Remembering that the principles of the practice always remain the same.
We feel everything and react to nothing.
Feel every sensation the body has to offer.
Explore it completely.
And then continue to move.
Always moving towards the subtle and away from the gross.
This way we go deeper into the body.
Getting closer to the fundamental nature of the body.
The fundamental nature of reality.
Just continue to do this now.
This way we are doing the parts that are totally inダ級ung.
Discrimination and usicü.
Now,
Wherever you are in your body,
Start to collect your awareness.
Focus your awareness and allow it to pull all of your mind together,
Let your mind collect itself.
And if you haven't already,
Then change your posture and sit in a relaxed position where you can feel comfortable.
Because we're about to practice metta bhavana,
And as we do this,
We always want to feel comfortable and relaxed.
And once we've collected our awareness,
Let's move it to the center of our chest.
And while sitting here at the center of our chest with our mouth open or mouth closed,
Let's slowly start to bring to mind the person that we love most in this world.
Someone who just to bring them to mind makes us feel love,
Makes us smile.
And then as we feel this emotion,
Allow yourself to focus on them and reach out to them with this emotion,
This stable loving awareness.
Just remembering that the most important thing is staying connected with the sensations of the body.
If you don't feel this stable loving awareness,
Then don't reach out.
Continue to practice anapanas,
Vipassanas or single stream.
Because if you do feel this love,
Then continue to focus on this person that you love.
Whatever might come up,
Whatever situations you might see,
Memories you might have,
Emotions might arise.
Slowly keep your awareness fixed on them,
Feeling this love reaching out from you towards them.
And then you might start to remember other people you love.
Allow your mind to move to them,
Slowly bringing to mind all the people in your life that you've loved,
One by one.
Focusing on them and feeling love for them.
If at any point you find yourself unable to feel this love for another person,
Or you find this love entangled with other emotions,
Then simply come back to anapanas.
Clear your mind,
Focus your awareness,
Regain your clarity.
And then when you're ready,
Continue to practice metta bhavana.
But if you can continue to rest in your stable loving awareness,
Then keep on going through your life.
Allow yourself to walk back through your life,
Seeing everyone who's been a part of your life,
Everyone who's left an impression on you.
Feel your connection to them and focus on them with this stable loving awareness.
May they also be free.
May they also be happy.
May they also be liberated.
Whoever they are,
Whatever they've done.
May they also be liberated.
In this way,
Let's walk through our lives and see everyone.
If there's anyone that we may have done harm to,
Then let's ask for forgiveness and forgive ourselves and see if we can focus on them with nothing but love.
If there's anyone who may have done harm to us,
Then let's forgive them and see if we can focus on them with nothing but love.
Now continue to do this in your own time,
Using the people in your life as your object of awareness.
But always remembering that all of this needs to be done with authenticity.
We are not imagining sending people love.
We are feeling love first and then leading with it into our lives.
If we cannot feel this love,
Then simply continue to meditate.
Continue to apply Anapanas,
Vipassanas,
Single stream meditation to this exploration of the self.
And if and when we find this loving feeling inside of us,
Then let's turn this towards the people in our lives and continue to extend our practice out to include them.
In the same way that we extended our clarity from Anapanas into Vipassana and into single stream.
Now we extend our love,
Our clarity,
Our stable awareness out to everyone in our lives.
From today,
Back to the beginning.
Let's continue to focus now.
Back in our own way and move in our own time.
When we're ready,
Slowly come back to the room.
Wherever our awareness is,
On the breath,
On the body,
On the people in our lives,
Let's collect our awareness before we start to transition.
And let's take our awareness with us wherever we go,
Whatever posture we're in.
Let's continue our practice,
Continue this practice of generating and taking clarity with us everywhere,
Through every aspect of our lives.
