So the meditation we're about to do is based on a very old concept called

a Tommy at a. In spiritual practice we're asked to focus our attention on very specific sensations.

For instance, the breath, body, sensations, sounds,

or we can even recite meta phrases.

And concentration practice can be very useful

in reducing anxiety and cultivating tranquility.

An equally useful practice is to keep the mind open and spacious and capable of holding all the

sensations of the present moment.

What the Buddha called a Tommyata or an unconcotted open awareness.

It's got a lot of names but the idea is very old.

When we do it patiently, it can create wonderful states of non-dual transcendence and peace. So let's close

the eyes.

And we'll take a few breaths just to bring awareness into the body and relax the body fabrication.

So take a nice slow inbra through the nose and as you do so if you like lift your

shoulders up to touch your ears and hold the shoulders there for an extra beat

longer and then as we breathe out hold the shoulders there for an extra beat longer,

and then as we breathe out, release the shoulders down

and let them relax comfortably

and pull them slightly back, gently, to open up the chest if that feels appropriate.

And now for our second long in breath through the nose tucked in the belly as tight as you can so that you're taking inches off the waistline it feels like and then hold and then

breathe out

soften for the third in breath, squinch the muscles in the face, tighten the fists, the buttocks, the legs, the arms, everything you want to tight, hold, hold, and then as we breathe out, soften.

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