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First the posture itself please remember the sitting posture, an opportunity to develop calm and clarity.

You can practice on the bus as you go to work, the train, in your car and in the coffee shop. You can develop mindfulness sitting at the kitchen table, at the desk in the office and on the bench in the park.

Every time there’s a sitting posture, there’s an opportunity, maybe for a minute or two, to be mindful, silent and meditative.

Read a sentence or paragraph slowly. Wait around a minute and then read the next sentence or paragraph.

Right now, Sit tall allowing the whole being to rest. Feel close to the body – the body of vibrations, sensations, know parts of the body as warm, cool or cold.

Photo: I took the picture in the desert on one of my many visits to Palestine.

Experience the pulse of life, changing vibrations, sensations, tingling, throbbing going on in the body.

Feel the expanse of the cells.

Your trust in presence will bring you closer to happiness.

You will experience the body rather than being in the spell of the body image.

There is quiet vitality of the experience of the cells resting in the silence, in stillness with only the sounds of my voice and the sound of traffic passing through the silence.

There is exposure to a quiet form of happiness knowing the sweetness of the whole body.

Allow the whole body to settle down,  so you know a sense of wellbeing, of balance and steadiness.

Find ways to explore and remember the postures in the daily life for application.

Instead of human doing, doing doing or human running after, you experience human being – just being in contact with the immediacy.

With closed eyes, experience the light under your eyelids.

If you eyes are open witness the diversity of colour. Stay receptive to colour and the movement of sound, so you know a quiet happiness.

Be mindful of the warmth of this morning. Be mindful of being in the company of people engaged in meditation practice.

Happiness comes from knowing human life can look at itself and life can change itself.

Happiness contributes to insights and understanding for the welfare of others, friends, family, neighbours, colleagues and more.

Expand your awareness to everyone and everything around you.

Sense an immeasurable expansion of existence. This expansion will give you a proper perspective on your story and your daily life issues.

A proper perspective frees up happiness.

Be available to the presence of life with the happiness that can emerge from the capacity to see clearly.

Authentic happiness comes from ethics, presence, mindfulness, meditation, reflection, calm, insights and emergence from your inner depth and the depth of others.