I have a most comfortable chair on the porch which is near the green grass, the trees, and the garden.
To prepare myself for a quiet time, I sit with my feet placed together on a soft carpet on the floor and my hands are resting easy in my lap. Some people may prefer to close their eyes while others may concentrate on a pleasant point in the garden.
Before I actually begin the meditation, I let my whole body come to a relaxed state starting with my feet, my legs, my arms and parts in between. I let my shoulders and neck relax and finally my face. Relax.
I inhale slowly. I exhale slowly. I am aware of birds twittering and children playing nearby. I let it go. I am aware of cars and buses on the road way--people going to work and students going to school. I let it go. Whatever other thoughts come to my mind, I acknowledge them and let them go.
I continue my breathing. I inhale lowly, I exhale slowly.
Breathing in, I know this is my in-breath.
Breathing out, I know this is my out-breath.
Breathing in, I'm aware of my eyes.
Breathing out, I smile to my eyes.
Breathing in, I'm aware of my whole body.
Breathing out, I release the pain in my body.
--Thich Nhat Hanh
I open my eyes and sit still for a few minutes. I take in the green grass and the trees. I stretch my legs and arms before I get up from my comfortable chair. I feel refreshed and ready to meet the day.
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