106 lines
3.6 KiB
Plaintext
106 lines
3.6 KiB
Plaintext
[Tai Chi Mindfulness Ball 15-Minute Guided Practice]
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Next, following the music, we begin a 15-minute mindful ball-rotation practice.
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[Preparing with Reverence]
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Please sit upright with a stable posture. Bring your palms together, gather your body and mind, and let us cultivate the Four Immeasurable Minds:
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May all beings have happiness and the causes of happiness.
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May all beings be free from suffering and the causes of suffering.
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May all beings experience the supreme joy beyond sorrow, body and mind at ease.
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May all beings abide in equanimity, free from attachment and aversion.
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[Settling the Body, Calming the Breath]
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Find your seat---either upright in a chair or sit cross-legged on the floor.
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Let the spine rise naturally. Hold the Tai Chi ball with both hands, resting it lightly against your lower abdomen.
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Close your eyes, settle the mind, calm the breath, and take three deep breaths---
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inhale... exhale...
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inhale... exhale...
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inhale... exhale...
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Adjust the center of the ball to align with your heart.
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Keep your hands aligned on opposite sides of the ball.
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Notice the different sensations where your palms and the backs of your hands meet the ball.
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Clear and vivid, knowing each moment.
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While rotating the ball, bring awareness to your body:
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Gently lift the crown of your head; let the shoulders melt downward and the elbows drop with ease; soften the waist and sink into the hips.
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Keep your thighs level with the ground and your lower legs vertical.
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Feet flat on the floor, toes pointing forward.
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While turning the ball, keep the center steady and your hands balanced on opposite sides.
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Turn slowly and steadily, again and again.
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Let both hands turn slowly together.
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Right now, where is your mind?
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The object of this beginning practice is the opposite point where each hand meets the ball.
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Aware of this moment, let the mind follow the hands, and the hands follow the ball.
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Naturally selfless, tension and release in balance, softness and strength together.
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Through turning the ball, let steadiness of attention open the door of awareness.
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Keep the center of the ball steady and the opposite points balanced.
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Turn slowly and steadily, again and again.
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Now, once again, bring awareness back to your body:
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Spine upright. The crown of your head slightly lifted. Shoulders relaxed, elbows at ease. Waist and hips settled, grounded.
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Be aware of the three ninety-degree angles of your body.
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While turning the ball, move slowly and evenly, keeping the speed steady and the center of the ball stable.
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Not too fast, not too slow; not too high, not too low; not leaning left or right.
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Let the waist move the shoulders, the shoulders move the elbows, the elbows move the wrists, and the wrists move the hands.
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Stay focused, aware, natural and unforced.
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Selfless, without controlling, the Middle Way of balanced tension and release, softness and strength together.
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[Concluding the Practice]
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Now, stop rotating the ball. Place it on your lap with both hands.
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Let the body soften. Let the breath return to its natural rhythm. Keep your awareness at the dantian.
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[Dedication of Merit]
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Please bring your palms together. With sincerity, let us dedicate the merit:
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May the merits of our deeds reach every part of the world.
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Sentient beings large and small, all attain enlightenment.
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[Gentle Reminder]
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Avoid washing your hands with cold water right after practice, to prevent catching a chill.
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If practicing with others, you may gently pat each other's shoulders and upper back using relaxed, open palms.
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Release tension in the muscles and seal in the warmth.
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Rejoice in the merit of everyone practicing the Tai Chi Mindfulness Ball!
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