So the following meditation is actually a very obscure meditation that the Buddha taught his assistant

Ananda and it will be unfamiliar to you because one it involves a bit of freedom to use actually your imagination.

And two, it's not based on maintaining awareness of the breath or general inside practices.

It's an entirely different class of meditation based on the series of reflections where we, over time, we kind of let go of different perceptions

and then move the mind on to a new series of perceptions.

Hopefully it will make some sense.

It's in a sutah called the Kula Sunyata,

which means the shorter teaching on emptiness.

And in it, the Buddha says to,

Nanda, there is a way to empty out the mind.

So we're gonna all try to empty out our minds tonight. How does that sound?

So keep your eyes open actually and just sit really comfortably and take a few breaths just to relax

the body.

So take a nice long smooth in breath and pull your shoulders up towards your ears and then hold it and then a nice long out-brez.

Great, and then another one holding in the belly,

just keep the belly really tight

and hold it for extra beat then breathe out.

And then a third breath squeezing whatever muscles you like.

But out of its face, neck, shoulders, toes, fingers, fists, and then breathe out.

And then try to just get as comfortable as you can, and don't worry too much in this meditation about being absolutely

you know rock solid but do not if it all possible make any noise that will distract your neighbor, the people sitting next to you.

So for example, if you do feel uncomfortable, then you need to switch your position,'s fine but just before you do it

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