Dear all,

I would like to share this simple meditation script from Luang Por Dhammajayo, the aboot. :)

Luang Por Dhammajayo's Meditation Script

Approximate Session Length: 30 minutes

I would like to invite everyone to meditate. Start by adjusting your sitting position. If you sit on the floor, sit cross-legged.,  

Right leg over the left leg, right hand over the left hand, palms up, your right index finger gently touching your left thumb.,

Place both hands on your lap comfortably, your head and back erect.  If you feel uncomfortable in this position, you may sit on a chair or sofa.,

Adjust your position until you feel completely comfortable, so that the blood will circulate freely, and you breathe naturally.,

Gently close your eyes, comfortably, as if you were going to sleep., Do not squeeze your eyelids, do not force them shut, close them slightly, do not close them tightly., And sit with a smile on your face.

Next, take a deep breath. Inhale and exhale a few times, Breathe in deeply until you feel the air pass through your lungs and reach the middle of your abdomen, and slowly breathe out, through your nostrils.  When you breathe in, imagine that each cell in your body is fully taking in   the feeling of happiness and joyfulness,

and when you breathe out, breathe out all your worries, and negative feelings, Take a moment to let go of all responsibilities that relate to work, loved ones, family, studies, or anything else,

Let everything go., Let your mind be joyful, relaxed, and free from all worry., Then breathe normally.

Relax every muscle in your body. Start to relax from the top of your head, down to your forehead.

Relax the muscles in your face, your eyelids, your neck, and the muscles in your shoulders, your arms, down to the tips of your fingers.

Relax the muscles of your back, your chest, your legs, down to the tips of your toes. Let every part of your body relax. Don’t let any part of your body contract, tighten or become tense.

Continue to relax until you feel that every part of your body and each cell in your body are completely relaxed.

You are now in a state of complete relaxation, so that you can feel an emptiness, transparency, and lightness.

Now, make your mind joyful, cheerful, clear, pure and bright. Release, and let go. Empty your mind. Make your mind clear, pure, and free from all thoughts.

Imagine you are sitting alone in a vast, open space, full of freedom and peacefulness, as if  you never had any attachment in life, never had any problem, and never known anyone before.

Then, imagine that your body has no organs, suppose it is a tube, a hole, hollow, like an inflated balloon, or like a crystal or diamond cylinder, bright and clear.  

Let it be an open space, empty, hollow inside. You may feel your body get lighter and lighter, as if  it is weightless; gradually melting away and becoming one with nature.

Let yourself enjoy this feeling of peacefulness.

Now, bring your mind to focus to the center of the body, in the middle of your abdomen, two finger’s width above the navel.  

If you are a new practitioner, do not worry too much  about the exact point of the center of the body; simply maintain your mind, softly, and gently, in the middle of your abdomen.

The way that you focus your mind at the center of the body, is by comparing it to the lightness, and gentleness of a bird’s feather, that is floating down from the sky and touching the calm surface of the water.

You may feel the soft touch of a bird’s feather when it touches the surface of water. Focus your mind at the center of the body with this feeling.

Maintain the feeling of relaxation of your body and mind continuously, while you focus your mind at the center of the body in the middle of your abdomen.

Do not let your mind wander. If you do think of something else, maintain your mind by reciting the mantra.

Recite the mantra in your mind softly, as if the soft sound were coming from the center of a clear crystal ball, in the middle of your abdomen.

Recite the mantra, “ Samma Ara Hang, Samma Ara Hang, Samma Ara Hang” , which means: you are on the right way to reach the ultimate purified state of the mind, or you can use any words, such as, Clear and Bright ”

After your mind is calm and relax and that you have found the starting point to focus your mind, softly imagine the meditation object within you,

So that the mind can have something on which to focus, and so that your mind will not wander.

You can imagine a diamond, a flawless diamond, of any size that you like. Let it be round as a clear pure crystal ball, and bright as the midday sun, clear  and soothing as the moonlight on a  full moon night.

To imagine this object, you need to know the method. Slowly imagine the object, with ease.   Relax.  Keep it simple, as you might think of a football, a tennis ball, a ping pong ball, or anything that is familiar.

Do not force your mind to think of the object to the point that it makes you feel tense. Do not use too much effort. Or else, you will stare at it; that is the wrong method.

Gently imagine the object, and relax.   It does not matter if it is not clear. Be satisfied with however clear it is.

And maintain your mind calmly, let it stop and be still.  Think of that diamond, which is round as a clear pure crystal ball, continuously.

Recite the mantra continuously, while at the same time thinking of the bright crystal ball, gently and comfortably.

Focus your mind and be still at the center of pure brightness. Maintain your mind by imagining a bright object,                           

and at the same time recite the mantra continuously, softly, comfortably, until your mind is still.

Once your mind is completely still, it will drop the words, “Samma Ara Hang”, or “Clear and Bright”, by itself,

as if you are forgetting to recite this mantra, or feel that you don’t want to recite the mantra anymore; or just want to be still,  and the mind is  not wandering or thinking  about anything,  

and there is only the picture of bright crystal ball appearing clearly at the center of the body, If you feel like this, you do not have to go back to reciting the mantra again.  

Let your awareness maintain the vision of a bright crystal ball, gently and comfortably. Only do this from this point onward, with a still mind, softly, gently, constantly, continuously. And do not do anything beyond this.

If you have any experience from within, which is different from your meditation object, do not be excited, let your mind be neutral, as if you had a lot of  previous experience in life;

observe the experiences that occur with calm mind, relax. Do not question, how this is happening. Just observe, only observing, otherwise your mind will move from the center of the body, and your inner experience will disappear. Observe it with calm mind, be neutral, soon your mind will be completely focused, pure, still, feeling nothingness;

this moment is very important, so do not neglect it, pay attention; because the experience from within will progress; your mind should remain only in this state.   Your role at this time is to be an observer. Just keep observing, keep observing, and relax.  Do not think of anything. Do all of this, only this, that is all.

If you do this correctly, easily, comfortably, then your mind will become still easily, effortlessly.

If you were an analyst, you would analyze, comment, on your inner experiences, your mind would not be calm, your good experience, would go away.

So, just follow the instruction. Continue collecting the stillness of the mind, effortlessly, continuously, until the end of the meditation