Mindful of Feelings | Immersive Meditation Guided by Brother Phap Linh

[Touching the bell]

[Bell]

Breathing in, I am aware
that this is an in-breath.

Breathing out, I am aware
that this is an out-breath.

I enjoy breathing in.

I enjoy breathing out.

Aware of the in-breath.

Aware of the out-breath.

Breathing in, I am aware
of my whole body.

Breathing out,
I relax my whole body.

I can bring my attention
to all the parts of my body...

that are completely free
from pain and tension.

How wonderful...

to have a body!

This miracle of evolution.

This gift from my mother and father.

Breathing in, aware of my body.

Breathing out, relaxing.

Breathing in, I know I am alive.

Breathing out,

I feel the joy

of being alive.

To be alive is a miracle.

Right in this moment,

every cell in my body...

is pulsing with the energy of life.

Sometimes, I get caught
in my anxiety about the future,

my regret about the past,

my projects in the present.

And I forget the simple fact...

that I'm alive.

Breathing in,

I am aware of being alive.

Breathing out,

I allow joy to be born in my heart.

Breathing in, I am aware of the many
conditions of joy that I have in my life.

Breathing out, I allow the feeling
of joy to nourish me.

There are so many wonderful things
in my life that bring me joy.

All I have to do is
bring them to mind,

and the feeling of joy
is instantly born

in my heart and mind.

The face of a smiling child.

Watching a beautiful sunset
with my beloved.

Walking along the beach in a surf.

This beautiful planet Earth
with its forests and oceans.

As I breathe in,

I'm aware of the many conditions for joy.

Breathing out,

I'm nourished by joy.

[Birds warbling]

Breathing in, I'm aware
of an unpleasant feeling

that may have been triggered
during the day.

Breathing out,

I bring all my love and care
to that feeling.

Perhaps, something during the day
triggered the feeling of anger or irritation,

frustration or anxiety.

And I may not have had time
to take care of that feeling,

to look at it deeply, and
to understand why it came about.

In this moment, I take the opportunity

to embrace that feeling
with all my care and tenderness.

I'm here for you, my feeling of anger.

I'm gonna take good care of you.

Breathing in,

aware of an unpleasant feeling.

Breathing out,

caring for that feeling
with love.

As I breathe in,
I allow this difficult feeling

to be embraced
by the energy of awareness.

Breathing out,

I feel this difficult feeling

beginning to be calmed and soothed.

Just maintaining my awareness
of the feeling as a feeling.

I care for it.

I attend to it.

And it is calmed.

Breathing in, bringing
the energy of awareness to the feeling.

Breathing out,

calming.

Breathing in, I'm aware
that I'm breathing in.

Breathing out,
I smile.

Dear friend, you may like
to open your eyes,

to move your head from side to side,

to massage your shoulders and
face gently with love and care.

As you continue throughout your day,

at any time, you can breathe and
bring your attention to your in-breath

and out-breath

so that this energy of stability

can support you

as feelings come and go.

Thank you for taking the time
to do this practice.

[Birds warbling]