So as you are in this meditation posture, right now, as we are breathing, keep your mouth closed, eyes little bit, not towards the wall, not too straight, but slightly towards your nose.
Keep it gentle and tell yourself “Everything is impermanence, everything is impermanence, everything is impermanence”. You do not need to think with such a great sadness or grief that “How the world is going on right now? How it is and what happened yesterday and tomorrow? What’s going to happen?” none of that. Just tell yourself that “everything is impermanence, everything is impermanence, everything is bound to change, will change”. And even right now, in this very moment, it is constantly changing, so therefore “everything is impermanence”.
The reason why you have to think like that, is because you will reduce the fixation. When you reduce the fixation, you develop the clarity, the quietness and the bliss in your mind. So therefore with that sense of awareness that “everything is impermanence” and then you focus on the breathing.
When you breathe, when you exhale through the nose with the sensation of the breath going out. Then that time, from the very strong sensation of the breath that is going out, keep your mind on the sensation of the breath, to the very strong, to the very subtle level of the breath.
As it goes out to the distant, as you inhale, and then keep your mind on the sensation of the breath that is inhaling it. You don’t need to worry about “How it is going out? How it is going in? How it should and should not be?” none of that. And you do not need to count. Just simply exhale through your nose with the eyes gazing downward and then with your mind focusing on the sensation at the nose and the breath that is gently exhaling and then gently inhaling.
Then you can repeat like that for 3, 4, 5, 6, 7, 8. No matter how, it depends how long you have, regarding the time and the limitation that you have.
So we can do just maybe 3, 4 breathing exercise together and I will count the number. You just follow my voice and meditate together:
- So we say to ourself that “everything is impermanence” and then we exhale gently through the nose and inhale gently. Keep your mind with the sensation of the breath.
- Exhale gently, keep the mind on the breath. Abandon your concerns, abandon the thoughts, abandon the force, and then inhale.
- Then the 3rd round, exhale, keep your mind on the breath and the sensation at the nose, inhale gently, subtle, maintain that bliss, maintain that clarity and awareness.
That’s it for now.
Finding calm in the Chaos (19′ 45”)
Virtual Mindfulness Retreat, hosted by Namgay Zam – November 28, 2024
To be continued…
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