Wherever you are, listening to this podcast, whether you're sitting on on your sofa, you are in a train on the bus commuting or you are driving or you are going for a walk.
If you can find and give yourself a little bit of time to just pause, either sit down or just stand still.
Now allow yourself to come back to our mindful breathing.
Just be aware of the inbreath that is happening.
Aware of the outbreath that is following with that inbreath and tell yourself,
say to yourself.
Breathing in.
This is my inbreath.
Breathing out.
This is my outbreath.
Oh, my inbreath.
Oh, my outbreath.
Just let your breath be natural.
A guide to the mind.
Let it dwell with the breathing if it is short,
allow it to be short.
If it is long, allow it to be long.
I stay with the breath from the beginning
to the end.
Breathing in.
There is life inside of you.
Breathing out.
There is life all around you.
Inbreath, life inside of you.
Outbreath, life all around you.
Breathing in.
I am of the nature of life breathing out.
I am also of the nature of impermanence, of change.
Thanks to the change, I'm able to grow, become stronger,
have more understanding.
Allowing myself to learn from my suffering.
Breathing in.
I am of the nature of change.
Breathing out.
I accept change.
Breathing in.
I am of the nature to grow old.
Breathing out.
There is no way to escape growing old.
Breathing in.
Breathing out.
I want to live and enjoy my life more deeper so I don't take for granted my well-being.
Breathing in.
I am of the nature to have ill health.
Breathing out.
There is no way to escape ill health.
If you can breathe in easily right now, enjoy that in breath.
If you are relaxed and well in the body, breathe out and enjoy that wellness in the body.
Because of this nature.
I could learn to take care of myself more deeper in every day.
Breathing in.
I am of the nature to die.
Breathing out.
There is no way to escape death.
Breathing in.
I am alive.
Breathing out.
I am also of the nature to die.
With this insight, I can look at life more deeply.
Enjoy the conditions that I have in my daily life.
Let us say thank you to the wonderful conditions that we have encountered today.
So that one day when we have to let go, we can smile.
Breathing in. All that is dear to me and everyone I love are of the nature to change.
Breathing out.
There is no way to escape being separated from them.
With this insight.
We value the friendships that we have, the loved ones that support us.
Our teachers, our friends.
Next time you see someone that you love.
Tell them I know you are there.
And I'm very happy.
This is the practice of gratitude.
Not taking for granted all the supports you have in life.
And also you are a support to so many other people.
Allow that to nourish you, to give you strength.
Breathing in.
My actions are my only true belonging.
I cannot escape the consequence of my actions.
Breathing out.
My actions are the ground upon which I stand.
We all will leave a mark, a legacy on our planet.
Know that what we think, what we say and what we do all have impact.
So allow yourself to be mindful of your actions in daily life.
Be mindful of what you say as it has profound affect
and be mindful and take care of the thoughts that are generated throughout the day as they all are impacts that we leave behind.
Let us cultivate understanding, love, nondiscrimination and compassion in our daily life
so they can be carried along with our actions of thought, speech,
and daily action.
Breathing in, feel our breath.
Breathing out, I relax.
Thank you very much, everyone, for joining us in this meditation.