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7 Review of Explorations 1 - 6

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Review of Explorations 1 - 6

Why this is Important

• Compassion is a very deep expression of love and without it, our ability to transform our suffering is greatly diminished.  

• We have all been given seeds to transform into beautiful flowers.  It's in the noble truths.  We all have suffering.  We all have the capacity of transforming suffering through mindfulness, concentration and insight.  

• We won't always feel like meditating.  Already having a rich experiences from meditation will be our intrinsic motivation to sit when we most need it.

• The smile is a very easy way to begin relaxation which is important to calm our mind.  

• Listening to the experience of our breath is a very beautiful wonderment of life.  It's right here for us to always enjoy.

• Exploring how to love and care for yourself teaches you how to love and care for another, a doubly wonderful gift.

Sangha Sharing

What joy, insights, wonderment, questions and moments would you like to share?

Dharma Talk

Let's apply the last 6 lessons that we've done with  two different experiences:  

• I have neutral feelings right now and

• I am anxious about....

Neutral Feelings

#1 Smile and Release

I would like to feel differently about feeling neutral.  This lesson invites us to sit down and begin mindful breathing.

#2 Mindful Breathing

I now have a beginning point to begin my meditation.  

I am aware I am breathing in - I am aware I am breathing out

We are becoming grounded in our bodies through our breath.  Mindful breathing brings concentration and awareness.

#3 Happiness in the Present Moment

My awareness of my body grows.  I am aware of my breathe, my body and mind.   Mindful breathing starts to calm my body and my mind.   I feel a deep sense of peace and happiness.

In the moment, I can concentrate on my neutral feelings.  Insights like 'because I have neutral feelings, I am alive.'   The next time I have neutral feelings, I can remember to be thankful for them.  They let me know I'm here, alive.

#4 Wonderment and Gratitude

I can breathe in the peace I feel throughout my body.  Breathing out, I can smile to my neutral feelings.  As I do this, my gratitude grows with my smiling concentration upon my neutral feelings.  Insights can come as you sit and breath loving smiles to your feelings.  How is it possible that I can have feelings?   My body, my existence is a miracle.

#5 Discovering the Joy Within

Mindful breathing, concentration and insights always lead to healing.  When you smiling lovingly upon your concentration, you are letting love lead you to beautiful insights.  Being in the moment is joyful.

#6 Loving Myself

Every time I mindfully take one breath, I am loving myself.  Every time I sit down and mindfully breathe, I am loving myself.  Every time I lovingly smile at myself, I heal myself.  Every time I sit and enjoy the moment, I love myself.

Having a neutral feeling and choosing to mindfully breath lead me to loving myself.

Anxious about...

#1 Smile and Release

I would like to feel differently about feeling anxious.  This lesson invites us to sit down and begin mindful breathing.

#2 Mindful Breathing

I now have a beginning point to begin my meditation.  

I am aware I am breathing in - I am aware I am breathing out

We are becoming grounded in our bodies through our breath.  Mindful breathing brings concentration and awareness.

#3 Happiness in the Present Moment

My awareness of my body grows.  I am aware of my breathe, my body and mind.   Mindful breathing starts to calm my body and my mind.   I feel a deep sense of peace and happiness.

Breathing in - I am aware of something calm within me.   My breathe, my back, my legs, my body, find the calm within you.

Breathing out - I smile the found calmness to my anxious feelings/thoughts.

After a while, the anxiousness calms and is more manageable.  I can think more clearly.

#4 Wonderment and Gratitude

I become aware that I am more than my anxious feelings.  It is only one experience of living in this body and the rest of my body is a resource for me to calm my feelings.  

Gratitude - that is a relief.

Wonderment - What else within can soothe me?

#5 Discovering the Joy Within

Mindful breathing, concentration and insights always lead to healing.   As you move your awareness between calmness and anxiousness, insight can present itself.  Maybe you'll shift your paradigm which reduces more anxiety.

Mindful breathing brings joy to me.

#6 Loving Myself

Every time I mindfully take one breath, I am loving myself.  Taking care of my anxiety is loving myself.  Maybe I can't make it go away, but I can soothe it and bring more peace to it.  I can love it.

Having anxious feelings/thoughts and choosing to mindfully breath lead me to love myself.

A Thích Nhất Hạnh talk

Smile - Release 

Collective observations and reflections

We share and listen

Concluding Meditation

Calm-Ease, Short Audio

Whichever there is time for: Short (15 minutes), Medium (20 minutes) or Long (36 minutes).