With tonight’s sitting, I’d like us to start with the object of the meditation being the breath going out and the breath coming in.
So attention on the in and out breath.
And, if your mind wanders off, just coming back.
We’ll practice that way for a while — and near the end we’ll shift to awareness just of the breath going out.
And if the mind wanders off, acknowledging that as “thinking” and coming back to the breath going out.
So starting with the more tight form of the śamatha practice.
The practice of being fully present.
Starting with a more tight form.
And then at the end moving into a more relaxed form of the same practice.
So starting with awareness, attention to the breath in and out
And then near the end I’ll say, “Let’s now give the attention just to the breath going out.”
More of a relaxing outward.
More of a letting go.
And if the mind wanders off, acknowledging that as thinking.
So hopefully that’s clear.
And we’ll start with a gaze that’s slightly lower…
It can be quite a tight gaze actually.
And awareness of the breath as it goes in and out.
And this is a support for staying fully present.
And whenever we wander off, we just simply, in a very relaxed and non-judgmental way, we turn again to the breath of going in and out.
Let’s begin with the four limitless ones chant:
“May all sentient beings enjoy happiness and the root of happiness.”
“May they be free from suffering and the root of suffering.”
“May they not be separated from the great happiness, devoid of suffering.”
“May they dwell in the great equanimity — free from passion, aggression and prejudice.”