Fundamental Shamatha Practice

Transcript

[0:00] Let's practice.

[0:23] Take in our seat, just as we are, allowing all of ourselves to be here, to be welcomed.

[0:59] We can arrange our body with an upright our hips and legs, our spine tall, the sense of uprightness and upliftedness. Shoulders back, long neck, tucking our chin a little bit, relaxing our jaw. Mouth, just slightly open, our tongue on the roof of our mouth behind the teeth. Allowing breaths to flow freely. Our eyes relaxed. First point of mindfulness are these seven areas of the body. Our posture, that we can always come back to. And we could check in with our intention for practicing today. Why we practice.

[3:47] And then we could check in with the texture of our mind today, the weather. Are we cloudy, tight, anxious, spacious, clear? However, however it is, is just fine. Just checking in with what we're working with.

[4:53] And then bringing the attention of our mind to breathing, breathing out. If our mind is tight and speedy, we could be with both the breath in and out. If we are more spacious, we could just stay with the out-breath and rest in space while the body breathes in. We can choose our technique, being our own meditation instructor.

[6:18] Opening to everything being included. Whatever sounds and sights. Nothing is excluded.

[7:35] So we are right on the point, not behind, not ahead, but right on the point, on the spot as the body breathes.

[9:53] If we are clear, we can be slightly looser. Holding ourselves with gentleness. And each time we wander off, we notice and come back.