2 Meditation Drop and Loving Kindness for Oneself

2020-02-morning-meditation-drop-lk.mp3 [00:00:02] Let’s continue practicing the drop meditation that we started …You’re going to do something very simple, we’re going to raise our arms in front of us and then we’re just going to breathe in and when we breathe out, we’re just going to drop them in our lap....

[00:00:37] Just stay there. Close your eyes… Become aware of your feelings both in your body and your mind… Do not try to focus on your breathing. Don’t try to stop thinking… Just do nothing… Become aware of… I really think happening around you, inside you, in your mind, but without focusing on any particular thing.

[00:01:39] Let yourself rest in the present moment… All the time, our attention is moving around, our six senses, the five physical senses and the mind, the mental object… We’re always chasing after some stimuli of those sensory fields, with hope and fear… And that hope and fear becomes blunk, this wind blowing in our body, in our subtle body… We need to bring it down.

[00:03:35] When he’s out of balance we feel restless… We become accelerated, we become anxious… So let’s try to identify it, by first taking a few minutes to relax completely our mind… just releasing all thoughts, memories, worries, concerns, getting our mind settle in its natural state…

[00:05:03] I need to connect our mind with our subtle body, and find that long, that energy, that wind energy. I’m bring it down to the navel, below the navel.

[00:05:24] So in order to do this, let’s begin scanning our body from the top of our head, very slowly down, and can we identify any tension, tightness.. I can energy of restlessness, anxiety, pain, obstruction… With each breath release it, brings that energy down and continuous scanning your body, relaxing more and more deeply.

[00:06:25] We’re always wanting to accomplish too much in a very short time and this creates slump, disruptive energy… We have fear of existence. Fear of missing out. Fear of not achieving. So identified those feelings… Unconsciously release them: with each out breath relax more and more when you release this energy that is obstructing your subtle body.

[00:07:28] Always when you meditate with effort, with hope and fear, it becomes worse… So breath it down…

[00:08:08] Again, when you finish the scanning stacked on top of the head and do a second scanning, looking for any physical sensations of tightness… Release the muscles of your face, release your shoulders, your arms, let everything drop down. Bring that energy down with each out breath… If you get distracted by thoughts, speak off of this restlessness… So instead of forcing yourself, just relax more and more, and that will bring your mind back to your body…

[00:09:30] Recognize how, even when you give yourself time to rest, to take a holyday, there’s still tightness in your body and mind. Because we have become very habituated to this sensations… We think it’s normal… We need to keep this wind below the navel…

[00:10:36] When these wind goes up, we become very emotionally, very restless, cloudy… When the head wind goes to the head, we feel pressure, we feel a headache… The fase becomes red, arise, become burning and we feel agitation. So continue bringing this tightness, releasing all the muscles from your face, your shoulders, your arms, your thighs, your legs… Bring it down to the earth…

[00:12:28] Let your breathing be natural, don’t control it. But if a deep breath comes in, allow yourself to take it… And released without breath, a little more. As you do this to your body and your mind are balancing, naturally.. They are settling in its natural state…

[00:13:49] They go always putting us into action. Moving, chasing, achieving, wanting, craving, grasping… That creates a lot of wind, imbalance… So let’s take that ego, out of control for a moment… Do not control your breathing… Do not control your mind… Release all control, release your body and your mind, naturally release… Relax… And rest....

[00:16:16] And now allow yourself to enjoy that relaxation, by smiling, smiling, relaxes the muscles in your face. So just allow yourself to smile and enjoy that relaxation…

[00:17:33] If you feel dull or sleepy, is because your lung is so out of balance… Keep your body completely relaxed… Rest long in its own place… And keep your mind totally free from any concept, any method or technique…

[00:19:04] If you feel tightness building up again in your body, take a deep in-breath, and with the out-breath drop it in…

[00:20:39] Lovingkindness is very helpful for balancing this lung… So generate in your mind the aspiration: “May I find happiness and the true causes of happiness”… And now visualize from all directions of the Universe rays of light coming into your body… filling it with light… In the same way you would feel a glass with milk or a cristal container with pure nectar…

[00:21:38] Emerging from all directions, this rays of light come towards you, bringing you everything you need… Everything you need in your life right now to be able to flourish as a person… material things, wealth, health and also qualities of the heart, virtuous job to develop… All the things you think you need, imagine they arrive to your life. And then you can finally be in peace, happy, within each breath, keep bringing this light into your body, filling it… Imagine a transformation taking place in your body, in your mind, in your life…

[00:23:08] Now with each out-breath imagine that you achieve everything you wanted and now you wish to give back to the world, Imagine with each out-breath, that rays of light come out of your body, from each part of your body, in all directions, reaching every sentieng being… without excluding anybody…And wish them also that they may find happiness and the true causes of happiness…

[00:23:57] Imagine these light, this nectar pouring out of each one of the parts of your body… And bringing Wall sentient beings whatever they need… to feel fulfilled, to feel happy…

[00:25:03] Now, imagine that you feel happy because your are grounded… Because you’re not in a rush, to achieve, to do… But you’re here and now, and from that place everywhere you go you share your loving kindness, your happiness with others… And rejoiced in that feeling for a few minutes…

[00:26:04] Now imagine all these light from your heart, expand in all directions… Everything becomes light. Your body becomes light. And then bring back those rays of light into a little sphere of light a little band…And it becoming smaller and smaller, until it comes a dot and it vanishes into space… Just rest there, for a moment… Just freely open awareness…

[00:27:31] Bell… bell… bell…

[00:27:31] And slowly open your eyes. Move your body, stretch a little bit if you need.

Transcribed by: Miguel Angel de Anquin