Vispassana Mediation: Insight to see things as they really are...

Sit comfortably straight and let’s join together for three breaths. Practice: Square Breath

Now, close your eyes and think thoughts of good will. Thoughts of good will go first to yourself, because if you can't think of good will for yourself, if you can't feel a sincere desire for your own happiness, there's no way you can truly wish for the happiness of others.

•Tell yourself: "May I find true happiness." Repeat

• Tell yourself: "True happiness is something that comes from within, so this is not a selfish desire." Repeat

Now you shall develop resources for happiness within you, so that you may radiate it out to other people. Happiness doesn't depend on taking anything away from anyone else. Now turn your positivity to people who are close to your heart, your family, your loved ones, your very close friends:

•Tell yourself: “May they find true happiness” Repeat

Then spread those thoughts out in ever widening circles: people you know well: “May they find true happiness.” People you don't know so well: “May they find true happiness.” People you like: “May…” People you know and are neutral about: “May…” and even people you don't like:  “May…”

Don't let there be any limitations on your good will, for if there are, there will be limitations on your mind. Now spread thoughts of good will to people you don't even know: “May…” and not just people; all living beings of all kinds in all directions: east, west, north, south, above, and below, out to infinity: “May they find true happiness.”



Now bring your thoughts back to the present. If you want true happiness, you have to find it in the present. Scan your intentions. What do you have to feel grateful for? You've got your body, sitting here and breathing. And you've got the mind, thinking and aware. Think about the breath. Be aware of the breath as it comes in and goes out. Try to breathe as comfortably as possible. Learn to savor the sensation of the breathing. Feel the breath not simply as air coming in and out of the lungs, but as the entire energy flow that courses through the body with each in-and-out breath. Be sensitive to the texture of that energy flow.

If your mind wanders off, gently bring it back, without criticism. If it wanders off ten times, a hundred times, bring it back ten times, a hundred times; every time without criticism.

As you deepen your relaxation, draw your thoughts to your low-belly. Let any tension dissolve away in the sensation of your breath.  Breathe in true happiness, breath out good will. Let your tension dissolve from the center of your belly and cascade around your hips and sacrum.

Proceed to your navel. Let any tension dissolve away in the sensation of your breath.  Breathe in true happiness, breath out good will. Let your tension dissolve from the center of your navel and cascade around your abdomen.

Now move your awareness up to your solar plexus ... Let any tension dissolve away in the sensation of your breath.  Breathe in true happiness, breath out good will. Let your tension dissolve from the center of your heart and cascade around your chest.

Draw your attention to the base of your throat ... Let any tension dissolve away in the sensation of your breath.  Breathe in true happiness, breath out good will. Let your tension dissolve from the center of your throat and cascade around to the back of your neck.

Finally, bring focus to your third-eye center. As you draw the breath in be gentle with the power of your focus. Think of it more as a flower blooming. Centered with delicate petals surrounding it. Let any tension dissolve away in the sensation of your breath.  Breathe in true happiness, breath out good will. Let your tension dissolve from the center above your eyes and cascade around the whole of your head. Releasing your jaw, temples and throughout your crown.

From here move your attention gradually down past your neck, back, chest, abdomen, hips, knees and ankles all the way to the tips of the toes, and the spaces between your toes. Let any tension dissolve away in the sensation of your breath.

Begin again at the crown of your head, move your attention gradually down past your neck, back, chest, through the shoulders, elbows, wrists, and to the tips of your fingers, and the spaces between your fingers. Let any tension dissolve away in the sensation of your breath. Now sensing the boundaries of your skin, think of the breath energy coming in and out through every pore.

Now let your intention naturally settle where you fell most centered. Simply let your attention rest there, at one with the breath. At the same time let the range of your awareness spread out so that it fills your entire body.

• Like the light of a candle in the middle of a room: the candle flame is in one    spot, but its light fills the entire room.

Be keen on maintaining this broadened sense of awareness. Make a point of staying with this centered, broadened awareness as much as you can.

**Harmony Bowl**

The first step in leaving your meditation is to spread thoughts of good will once more to all the people around you. Then, before you open your eyes, remind yourself that even though you're going to have your eyes open, you want your attention to stay centered in the body, at the breath. The skill of leaving meditation lies in learning how not to leave it, regardless of whatever else you may be doing. Act from this sense of being centered.

***Om Mani Padme Hum: Throughpractice you can transform your imperfections into the Exalted spirit. ***