You can sit in many different ways the important thing is that you feel that you're supported and That you can sit a little bit erect and be alert,
But also relaxed.
So it's kind of The the image that sometimes used is you know the strings on a sitar you don't want them to be too tight But you also don't want them to be too loose.
So you need some effort,
But you don't want to overdo it You also need to let go so trying to find that balance in how you sit already,
You know,
You can sit In an erect alert posture,
But also relax maybe just exhale You can sit on the ground with your legs crossed.
You can sit on a chair.
You can sit on a stool however you wish The Buddha one of the Buddha Gautama Buddha's Instructions for sitting is that you sit with your legs crossed But you can sit in you know,
You don't have to sit with your legs crossed Another of his instructions is that you sit under a tree,
Which I really like So we don't have a tree in here now,
But there are some plants around the apartment And there are trees around outside the window But you can sit anywhere right so just take a seat You can close your eyes or just rest your eyes on the ground in front of you And then maybe you can imagine Gautama Buddha sitting How does he sit he sits dignified erect relaxed Maybe there's a slight smile on his face And as you just imagine this see what happens to your mind and body Maybe you want to put on a slight smile yourself not to cover anything up Not to pretend but just to be kind and aware friendly and non-judgmental with whatever is whatever arises So just become aware of sitting just sitting Nothing to do nowhere to go just sit And then you can breathe like the Buddha breathes you don't need to change your breathing You don't need to change your breathing you can just be aware that you breathe in when you breathe in and be aware that you breathe out when you breathe out Maybe the breath is shallow and short then be aware that it's shallow and short Maybe it's deep and long then be aware that it's deep and long And really sense the breath be with it as a bodily sensation enjoy it Maybe just one breath enjoy the in breath and the out breath Maybe sensing it against the nostrils Maybe sensing the chest rising and falling with belly rising and falling According to Gautama Buddha breathing is enough One breath aware and you're enlightened Gautama Buddha returned to breathing again and again throughout his teaching career as well So as you breathe just know that you're taking an in breath an out breath enjoy it Even if it's just one breath one aware breath that's Buddha that's being aware that's the one who knows And whenever you find that you're lost in thought you can just return to the breath breathing in and out So this becomes a concentration training but it's also possible to arrive at some insights through the breath alone Breathing in and out Knowing that you're deeply connected intimately connected with everything You breathe in the air you breathe with plants animals other people Breathing and being breathed And then you can listen like Buddha listens Maybe there are some sounds nearby maybe even the sound of your own breath Maybe there are sounds further away Just let the sounds come and go You don't need to go chase the sounds just let them come to you receive the sounds And when you notice that you're caught in a story about the sound that that's a car or that's a bird and maybe even further down the storyline you just let go of the story and come back to the sound a simple phenomenon just the sound as if there are no words no concepts Just sound a simple phenomenon coming and going Almost like a concert Then you can sense the body like the Buddha senses the body There is a body just be where there is this body Maybe there are certain specific bodily sensations that dominate your awareness Just be aware of the bodily sensation as a simple phenomenon again without making up a story and just letting go of the story and thinking when you become aware of it Siddhartha Gautama when he was sitting under the tree meditating He was confronted by doubts and a question.
What right do you think you have to become enlightened?
Who do you think you are?
His response was to put his hand in a position where just the fingertips touch the earth that he sat on The earth was the witness Maybe sense that you're also sitting on the earth You are earth This is your birthright Sense the weight of your body on the earth When thinking arises,
You can just notice it The thinking can be helpful and it can be unhelpful A lot of our thinking,
Background noise,
Is self-centered chatter comparing,
Judging Just notice how much is this I,
Me,
Mine,
Comparing,
Judging mind going on Just notice it Then we can choose to consciously say something else in our mind This is a wholesome form of thinking,
A helpful form of thinking serving awareness and love We can love like the Buddha loves We start by directing loving kindness to ourselves If you want,
You can place a hand on your heart Maybe just sense how already this touch,
This intention to be kind to yourself,
Perhaps has an effect Then you can mentally whisper to yourself,
May you be happy Perhaps adding your name at the end of it,
May you be happy Vikram And then I want you to let it just be open,
Whoever comes to mind,
Wish them well So you can just rest in an open awareness,
Just sitting again But whenever you think of someone or something,
Just repeat the phrase of loving kindness May you too be happy So it can be someone you feel close to,
That you have good feelings towards It can also be more familiar stranger,
A neutral person that comes to mind Or even someone that you have some ill will towards Just remember that we all suffer and we all want to be happy Repeat the phrase,
May you too be happy This can be other human beings,
But it can also be other animals,
Plants,
All sorts of beings Anything that comes to mind,
May you too be happy Whenever you notice that you're thinking of someone or something Focus on that person or being and extend loving kindness,
May you too be happy And then you can also notice how this feels in your body and mind,
Wishing yourself and others well If you don't feel particularly loving or kind,
You can just be kind to yourself about that as well The cycle of suffering can be broken at any moment,
Just be aware of whatever is going on,
Whatever states you're in Today,
Many places around the world,
Buddha Day is celebrated Commemorating the birth of Buddha,
Siddhartha Gautama,
The awakening of Siddhartha Gautama and then the passing away All in one day,
This is commemorated This day,
There is birth,
There is awakening and there is death In this moment,
There is birth,
There is awakening and there is death Constantly,
Things are changing and going on inside you and around you And a moment of awareness is a Buddha moment Just one breath Just sensing that you're sitting here,
Breathing Just listening to the sounds Knowing that everything and everyone is intimately connected,
Wishing us all well And we can finish with one aware breath So do it at your own pace,
Just feel that you enjoy one breath in and out And then slowly you can come back,
Opening your eyes and out of the meditation
