<iframe src="https://drive.google.com/file/d/1jx3wtDUoExa-kzxigZ6uZpMxRxgQra5T/preview" width="100%" height="80" allow="autoplay"></iframe> Then we'll do the traditional preliminaries to every meditation you ever do. Just watch your breath coming out to your nostrils. Out-breath is the first half of the count. In-breath is the second half of the count. Try to count ten breaths without thinking about anything else. And if you think about something else, start over. If you're honest, you shouldn't get past two or three. Thank you. Think of your heart teacher, whoever your heart teacher is. Think of one fine quality of them that you would like to have and just admire that quality of them. Think of the most negative thought or word or deed you did today and open your heart and confess it. Think of the kindest thing you saw someone do today and thank them in your mind. . Think of someone in this room that you've seen in the last few days of the teaching that their general behavior is such a beautiful example of what you would like to be, how you would like to act. They are teaching us by example rather than by words. And think about them, ask them to teach you in that way, continue to teach you by example. Then ask the teachers all around you, the people who have taught you, the people who continue to teach you. Ask them to stay in your life. .. Now I'd like you to start anuloma biloma, breathing into one nostril and breathing out the other nostril, even if it's just in your imagination. Don't use your hands. So we will exhale through your left nostril, inhale through the right. Exhale through the left, inhale through the right. Exhale through the left, inhale through the right. Keep going. You have this feeling that the breath from the right nostril is moving over to the left nostril about an inch behind your nose, right? It feels like the breath is moving from the right to the left inside your nose. But now imagine it differently. When you breathe in, all the breath comes down your whole right side of your chest and abdomen. The whole right side of your body, of your torso is filling with the air. And then it all moves over to the left together and comes out your left nostril. So instead of the air circulating inside your nose, it's coming into your right nostril coming down into your body en masse moving to the left side of your body and then coming out your left nostril try to think of it that way Now, when you breathe in the right nostril, imagine that the breath goes down all the way down to your waist, and then a little bit lower, and then when you breathe out to the left nostril, The breath is passing from the right side of your body to the left side of your body, only below your navel, only in that smaller area. Into the right, down the body, passing over to the left below the navel, passing out the left nostril. Thank you. Now I'd like you to observe when the breath comes out of your left nostril, how far from your face does it reach? How far does the breath reach in front of your face? If you held up your palm, how far away from your face could you still feel your breath? Three, four inches? breath is still coming in the right breath is still going down the body on the right side breath is still passing to the left below the navel breath is still passing out the left nostril. Then you feel it going away from your face, four inches. Make it a foot. Change it to a foot. Exhale so slowly, nicely that the exhale is now a foot long away from your face, from the left nostril. Two feet now. The exhale is two feet long. Up, away from your face. The stream of breath goes two feet away. 16 With your breath, you are touching the wall in front of you, 20, 30 feet away. Touch the ocean on the edge of Manhattan. With your exhalation, touch the edge of the ocean. Think of something you want nowadays in your life that you cannot get. Your child cannot get it. you feel frustrated maybe angry send that anger send that frustration to the edge of the ocean let it sink into the ocean on the exhale up out of the left side of your body up out of the nostril left send it to the ocean let it sink into the water something I cannot get . . switch your breathing now breath is coming in through both nostrils left and right both nostrils then it's passing out of your central channel breath is coming in left and right breath is coming down your body left and right sides breath left and right is joining below the navel both breaths are joining and then coming out of the, up along the spine. And not out of your nose, but out of the spot between your eyebrows. Maybe an inch up from your eyebrows, maybe an inch into your head. A place where the breath is coming out. breathe in through both nostrils breathe out through the space in your forehead into both nostrils out through the space in your forehead four inches 6 inches Up foot Touch the wall in front of you with the exhalation coming out of your forehead. Imagine the thing you cannot get. imagine in the world the person you like the least on the breath from your forehead send them the thing that you want make it a gift to them give it away to them breath coming in left and right breath going down the sides of the body breath gathering below the navel breath flowing up the spine breath leaving from the forehead and on the wind of each breath a gift to the person you like the least in the world of the thing you want the most Vamos lá. Think of your heart, teacher. Dedicate the breath to their long life. Ask them to stay with you. Not just this life, but all your lives to come. Ask them to bless your mind. Ask them to protect you. Stand invisible over you like a great bird with its wings protecting you. Okay, then slowly open your eye.