Sit in a comfortable position, upright and relaxed. Breath normally. Please close your eyes, so that you can use the power of your imagination.

Can you feel your body sitting there? Where does it touch the ground? Can you breathe out into the ground and in from the ground, drawing energy up to your heart area? Let the outbreath help you to let go of anything irritating or burdensome. Use this method of breathing for relaxation and grounding. Do it for a while

Now Remember: Subject and Object. You are the subject, and everything which comes into your awareness in the object.

Imagine two cups: one has a crack, one is perfect. Which one would you prefer?

Imagine a plate with bananas - some look perfectly fresh, yellow, some are brownish. Which one would you take?

Imagine the sound of a mosquito near your head. What is your reaction?

With these examples - can you see that you make choices according to what you like?
Getting what you like and getting away from what you don't like? We all do it.
Think of a few things you like
Now think of stuff you don't like

Imagine you are sitting at the seaside, watching a beautiful sunset with a friend. Everything is perfect you feel happy.
Now add one ingredient to the situation, which would make it all very unpleasant.

Are things perfect for ever? Can we prevent change? Are you sure about your mind-judgements?

How much of the day are you busy with trying to get what you want or trying to get rid of what you don't want?
Just think of this day. Did you get what you wanted?
What happened when you didn't what was hard to bear?

Now, direct your attention to your breathing again.
Take a few deep breaths, gently, and see how that feels?
Do you find this kind of breathing pleasant or unpleasant? Nothing special happening?
Is it boring this is why we usually don't notice that we are breathing. The mind is so busy with getting things we like or getting rid of what we don't like.
Neutral sensations, like breath or non-headache, we hardly notice.

In meditation we use neutral sensations. Like breath, because we don't get the impulse to want more of it or to get rid of it. We can just watch how it feels and stay with the sensations of breathing in, breathing out. We can stop running, stop trying. It is quite peaceful. A kind of Holiday

What is Freedom:

Freedom from suffering?
First take a breath and sit for a while, directing your attention to the inner space of breathing. You don't even have to think.

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