(soft music)
- [Instructor] Contentment is the topic of this meditation.
In the ancient texts tell us that contentment
is the highest form of happiness there is.
And when we think about why that might be the case
it's because when we are content, we need nothing else.
We no longer need anything to be different
from exactly as it is right here and right now.
Contentment is a deep, deep satisfaction.
And when we tap into that deep satisfaction
we can tap in to a deep sense
of happiness in the present moment, no matter what.
So contentment is what we'll be exploring
with our meditation today.
And as you get settled in to your meditation posture
get settled in with awareness of how
you've been mindful so far.
So far today, have you been mindful
of the heart, mind, body, breath, the space around you?
And then check into on why it is
that you chose this topic contentment.
What drew you into practicing contentment today?
And we can think of this in terms of setting intention
or just bring some awareness to what it is
that you're hoping to get from this meditation.
What is it that you're hoping to reveal?
And so we're aware of intention
as we go through the meditation, of course
following along with the meditation itself
but also staying aware with another smaller part
of the mind of how we're feeling as we move through.
How does the body feel?
Are there any emotions that arise?
Are any particular strong emotions, positive or negative?
And if that happens, just become aware and recall
that you're not the only one who feels this way
and allow for those feelings to change
to possibly change as we move through the meditation
and as we move through this topic.
So all of that perhaps is related
to setting intention for practice today.
And then think to as we close the meditation
and we dedicate our efforts here
how you might apply what it is
that the meditation has revealed
as you move in to your day to day life.
So contentment is our topic today.
And we'll begin here in a comfortable seat, hopefully
in a quiet place where you can be free from distraction.
Adjust your posture, sit up tall,
hold the chin level and then release
the shoulders down and back.
With exhale breath soften.
Soften your belly,
soften your thighs.
Let your hips feel as though they're resting
a little more heavily on your seat.
Close your eyes and or gaze softly
at the ground ahead of you.
The eyes closed, the gaze low,
helps us with this inward focus
turning attention inward.
And with your mouth closed put your jaw nice and relaxed.
Breathe in and out through your nose.
Find a breath that is patient
and gentle and steady
and let each breath out be at least as long
as each breath in.
And as you focus in on the breath,
turn the corners of your mouth upwards
and do a slight smile.
Perhaps it's a smile that's felt more than seen.
And generate here deep sense of contentment for the breath.
Breathe in and out the loving awareness.
Grateful for you to life giving inhale
and each precious exhale
and allow the sense of gratitude.
Gratitude for the breath, permeate your whole body.
Perhaps even visualizing it, seeing it spread.
Spread as a light or a color or a feeling of warmth,
still aware of the breath,
but filling your body with gratitude
gratitude for the breath.
Grateful for the breath as it moves
in and out through your nose.
Grateful for breath as you feel your chest expanding
and your belly releasing.
Grateful as you sense the whole body
riding this wave of the breath.
Noticing that upward lift
that accompanies every inhale and this letting go
that accompanies each breath out.
Noticing the breath with awe and wonder and gratitude.
And allowing for this full body gratitude to help
hold your focus and your attention on the breath.
More mindful of the breath as we cherish
each patient breath in.
Mindful of the breath
as we remain present with each miraculous breath out.
Watching the breath as if it's the most beautiful
most amazing and awe inspiring thing that you've seen
helps hold your attention
and your awareness right here on breath.
So if the mind becomes distracted, which it does
and meditation, anytime that you notice you've wandered
from focus on breath, just say silently to yourself,
I am content with the breath
and let that sense of gratitude and contentment
turn your focus back to the breathing.
So if we notice the mind has wandered spend no time judging
the distracted mind, spend no time lingering
or asking why or where you went
and just returned right back to this feeling of gratitude
and deep contentment with breathing as you are right here
and right now.
Come back to understanding
that the only thing you need right here right now
is to pay attention to the breath.
I am content for the breath.
There is nowhere else you need to be.
Nothing else you need to do.
Everything perfect in this one moment
as you return and sit and stay present
with breath awareness.
I am content with the breath.
Use this phrase as your mantra
as many times as you need to.
Anytime you need a reminder
that all you need right here right now
is to be present with your breath.
Use the mantra.
I am content with the breath.
And then soak, unrest in this deep feeling of acceptance.
The mind is okay, just as it is.
The body okay,
just as it is.
And the breath okay,
just as it is.
I am content with the breath.
And maintain your slight smile.
Relax, release the shoulder.
Soften further and surrender into this one moment.
Everything as it should be,
you are exactly where you need to be today,
right here at this time and in this place.
You are where you need to be along this path,
this path towards contentment.
I am content with the breath.
Say it as many times as you need to.
I am content with the breath.
Each time the mind gets pulled away
find again in the body a sense of peace,
a sense of stillness.
A felt sense that there's nowhere else
the mind needs to be accepted right here right now,
present with breath.
I'm content with the breath.
And as you become more familiar with this deep sense
of contentment, this felt sense of contentment,
contentment in the body itself and not just the mind.
Recognize that contentment
as your true nature, as who you really are.
Understand that gratitude, acceptance is you.
I am content with the breath.
Accept that you can connect to this sensation
this deep sensation of happiness, contentment,
peace and bliss, anytime and any place, no matter what.
Accept and recall that any time you need
to you can connect back to your true nature
simply by connecting to your breath.
This miraculous single breath in.
This marvelous one breath out.
Repeating that mantra whenever you need to.
I am content with the breath.
I am content.
And you might hit pause and rest in this sensation
of contentment for even longer.
Continue the meditation without the guide on your own.
And if you're ready to close your practice
and come back into this space around you
just open your eyes, but be still for a moment
noticing how the body feels right now,
perhaps going back to the checklist
that we had at the beginning.
How do you feel in the heart and the mind
and the body and the breath and the space around you?
And then come back to this idea of dedication
recognizing the effort that you made here today
and the practice of contentment
and we'll dedicate those efforts so that we may bring
contentment into our everyday life
for our own benefit and for the benefit of others.