Take a few deep breaths
Now let the breath become shorter and calmer
Pay attention to wherever you feel the breath. It may be at the nose tip, the chest or the belly. Just notice this sensation
Notice the breath with a calm, peaceful awareness.
As we become aware of the breath becoming softer and calmer we also become aware of the whole body.
Now relax the shoulders, arms, hands- still mindful of the in breath and the out breath.
The body is calm. The breath is calm
Out of this calmness there arises a very soft and subtle joy—a joy and a calm, and a happiness.
We allow this joy to arise. We are entitled to experience this joy.
We calmly experience joy, happiness, and calm.
Always aware of the in breath. Always aware of the out breath.
We’re also aware of anything else that arises in the mind- perceptions, thoughts, sadness, resentment, doubt, fear. These all arise in the mind space but are not intrinsic to the mind.
Now we allow the mind to become calm.
Like an ocean with waves that slowly becomes quiet and calm. A perfectly calm ocean of mind. No horizon to see.
Now with a quiet mind we become aware of mind itself. Calm, luminous, aware, and spacious.
Still mindful of the in breath. Still mindful of the out breath.
Joy still is present. Then even joy is calmed.
Mind can now rest in itself….. and become free.
We allow the mind to be just the way it is.
Mind is quiet breathing in. Mind is quiet breathing out.
Quiet and calm can also fade away. Everything is impermanent.
Joy can fade away. Everything arises, manifests and fades away.
Breathing in we let go. Breathing out we let go.
Everything comes to an end, and we can let go and rest.
