Sit in a comfortable position. Your body remains in an erect but not tensed posture with eyes gently open. For five minutes, breath calmly, noticing the in-and-out of your flow of your breadth. Experience the gradual calming of chaotic thoughts. When thoughts arise, neither attempt or block them nor let them multiply. Simply continue to watch your breadth.
Next, instead of paying attention to outer sights, sounds, and events, turn your gaze inward and look at the mind itself. Looking here means observing your awareness itself, not the content of your thoughts. Let the mind gently come to rest, as a tired traveler finds a pleasant meadow in which to sit for a while.
Then, with a deep feeling of appreciation, think of the value of human existence and of its extraordinary potential for flourishing. Be aware, too, that this precious life will not last forever and that it is essential to make the possible use of it. Sincerely examine what counts most in life for you. What do you need to accomplish or discard in order to achieve authentic well-being and live a meaning existence? When the factors that contribute to true happiness have become clear to you, imagine that they begin to bloom in your mind. Resolve to nurture them day after day.
End your meditation by letting thoughts of pure kindness embrace all living beings.
From Richard, M. (2006). Happiness: A guide to developing life’s most important skill. USA: Little, Brown and Company.
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