Write a bedtime story about an old monk teaching a young boy step by step how to focus on the present moment. Don't start with "once upon a time".
One quiet evening, an old monk sat with a young boy on the porch of their small temple. The boy had been struggling to clear his mind and focus on the present moment, something that the old monk had mastered long ago.
"The secret to living in the present moment," the old monk began, "is to pay attention to your breath. When you focus on your breath, you are here, now, in this moment. Your mind cannot wander off into the past or the future. It can only be here, with your breath."
The young boy nodded, but still looked unsure. The old monk noticed this and chuckled. "Here, let me show you. Close your eyes and take a deep breath in through your nose, and out through your mouth."
The boy followed the old monk's instructions and took a deep breath.
"Good," the old monk said. "Now, try to keep your focus on your breath as it moves in and out of your body. If your mind wanders, gently bring it back to your breath. This is called mindfulness."
The young boy continued to focus on his breath, and slowly, he began to feel more calm and centered.
"You see?" the old monk said, a gentle smile on his face. "It's not difficult at all. With practice, you can bring your mind back to the present moment anytime, anywhere."
The boy beamed up at the old monk, grateful for his teachings. From that day on, he practiced mindfulness every day, slowly but surely learning to live in the present moment, just like the old monk.
Ignore the last paragraph and continue the story with more instructions on how to focus on the present moment.
The old monk nodded approvingly at the young boy. "Well done. Now, try to expand your focus beyond just your breath. Pay attention to the sensation of the cool evening air on your skin, the sound of the crickets chirping, the smell of the flowers in the garden. All of these sensations are happening in the present moment. By paying attention to them, you can anchor yourself even more firmly in the here and now."
The boy took a deep breath and followed the old monk's instructions. He noticed the feeling of the breeze on his face, the distant sound of a dog barking, and the sweet scent of jasmine flowers.
"Excellent," the old monk said. "You are doing very well. Now, I want you to try something a little more challenging. Keep your focus on the present moment, but also try to bring a sense of kindness and compassion to your awareness. Imagine sending love and understanding to yourself, and to all beings, as you experience the present moment. This is called loving-kindness meditation."
The boy furrowed his brow in concentration, but eventually a peaceful look settled on his face. The old monk watched him with a gentle smile, proud of the progress the boy had made.
"Remember," the old monk said, "the present moment is all we have. By learning to focus on it and bring kindness and compassion to our awareness, we can find peace and contentment in each and every moment."
The boy says he doesn't know how to send love. The monk explains.
The old monk chuckled when the boy told him he didn't know how to send love. "It's not as difficult as you might think," the old monk said. "To begin with, try to imagine a warm and loving energy emanating from your heart. This energy is meant for yourself and for all beings, including those you love and those you may not know. As you focus on this warm and loving energy, silently repeat the following phrases to yourself:
May I be happy. May I be healthy. May I be safe. May I live with ease.
"Now, try to extend this loving energy to those close to you, using the same phrases.
May [name] be happy. May [name] be healthy. May [name] be safe. May [name] live with ease.
"Finally, try to send this loving energy to all beings, everywhere.
May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease.
"It's that simple. With practice, you'll find that sending love and kindness becomes easier and more natural."
Continue
The boy closed his eyes and took a deep breath, focusing on the warm and loving energy emanating from his heart. He repeated the phrases to himself, sending love to himself and to those close to him. And then, he tried to extend this love to all beings, everywhere.
As he did this, he felt a sense of peace and contentment wash over him. He opened his eyes and looked up at the old monk, a small smile on his face.
"I think I understand now," the boy said.
The old monk nodded. "Remember, the practice of loving-kindness meditation is something you can return to anytime, anywhere. It's a way to bring a sense of peace and compassion into your life, and into the lives of others. And the more you practice, the easier it becomes."
The boy nodded, committing the practice to memory. And as he drifted off to sleep that night, he felt a sense of gratitude and love for the old monk, and for all beings, everywhere. The end.