Simple Way To Savor Happiness From Within : หน้า 295/317

Simple Way To Savor Happiness From Within Sit upright with your right leg on your left leg. Place your right hand on your left hand. Let your right index touch your left thumb. You can sit with or without a cushion on the floor. Feel free to adjust your sitting position until you feel comfortable. Close your eyes very gently as if you are about to fall asleep. Relax every muscle in your body--from your eyelids to your cheeks, your chin, your shoulders, your arms, and your legs, down to the tips of your fingers. Free your mind from all kinds of thoughts. Drop all your personal baggage of duties, worries, and problems. Assume they do not exist for now. Breathe in deeply and gently exhale three times. Imagine that you are sitting happily alone in the universe. Indulge in peaceful solitude. Tell yourself you deserve happiness, and this is your relaxation time. Also imagine that the inside of your body is hollow and transparent--with no internal organs. To keep your mind from wandering, imagine that a crystal ball is floating in the middle of your stomach. For this purpose, you can use other neutral objects that you're familiar with such as a scoop of ice-cream, a football or the moon. Make sure not to strain your eyes or force an image. Just visualize as you comfortably can and relax. In meditation, you see with your mind, not with your physical eyes. To keep thoughts from entering the mind, recite the words 'summa arahung, summa arahung,' which means the virtuous path toward freedom from all evils of the mind. Recite the words as if you're humming a song while quietly observing whatever there is to see at the center of your body. ๒๙๓