Friday Night Guided Meditation

0:00 Excellent. So we start off with a guided meditation, which is always, for me anyway, the best parts of these evenings. I was telling somebody just today, just a quick story. The first time I went to Canberra, many years ago now, about 40 years ago I think, and they took me On a tour around the areas around. And in the evening I got back to one of the temples to give a dharma talk. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:40 By that time I was exhausted and also had some hay fever. So when I started talking I could hardly give a talk. And every, in the middle of every sentence I was coughing. And I told everybody, let's do some meditation instead. Report an error in the passage at 0:40 Highlight the passage at 0:40

1:02 I always remember that time because when I was young, fit, so I got some nice deep meditation. And after that deep meditation, you know, it's only half an hour, but then afterwards you could give such an easy, good, clear talk. I remember asking people afterwards, what do you think about that? It's kind of amazing how meditation can overcome So many ailments and difficulties. It changes one's attitude from fear or panic to kindness and peace, what gives rise to energy and good health. Report an error in the passage at 1:02 Highlight the passage at 1:02

1:50 So right now any of you who are suffering either an emotional problem or a physical problem, please get into the meditation. Report an error in the passage at 1:50 Highlight the passage at 1:50

2:03 Get into it, so we don't think about the past or future. We go into this moment, right into how you feel. And the deeper you go into how you feel, the more freedom you have. If you're in jail, you want to escape from the jail. If it's any sickness or difficulty in life, go the opposite direction, go into it. Report an error in the passage at 2:03 Highlight the passage at 2:03

2:35 So deeply into it, it's seen for what it should really been seen for in the beginning. Nothing really there. Report an error in the passage at 2:35 Highlight the passage at 2:35

2:48 So with your eyes closed, I always like to begin with just being aware of my own physical body. My body is old now. That's why I went to Cambodia. It was right next to Angkor Wat. Report an error in the passage at 2:48 Highlight the passage at 2:48

3:08 And that's a ruin. That's why I thought I belonged there. Report an error in the passage at 3:08 Highlight the passage at 3:08

3:21 So I look at my ruined old body. It's still in good shape. And I'm kind to it. That means accepting it, letting go of trying to change it. Report an error in the passage at 3:21 Highlight the passage at 3:21

3:44 Accepting it, embracing it, being at peace with it. I've Report an error in the passage at 3:44 Highlight the passage at 3:44

3:59 been doing this for so long, so many years now. As soon as I have that attitude, my body relaxes so much. Report an error in the passage at 3:59 Highlight the passage at 3:59

4:15 So if you can relax with your own body. Report an error in the passage at 4:15 Highlight the passage at 4:15

4:21 Be at peace with it, even Report an error in the passage at 4:21 Highlight the passage at 4:21

4:27 if it's painful or sore or sick. It's just the body doing its thing of healing. Your job is to be kind to it, to allow it to heal. Report an error in the passage at 4:27 Highlight the passage at 4:27

4:48 Let it relax. I Report an error in the passage at 4:48 Highlight the passage at 4:48

4:59 often say, I never do meditation. I let it happen. As Report an error in the passage at 4:59 Highlight the passage at 4:59

· · · silence, 1 minute

6:05 I'm relaxing, I check my feet. Report an error in the passage at 6:05 Highlight the passage at 6:05

6:11 I feel fine. My legs? I like sitting cross-legged. I've done that for years. My body is more relaxed sitting cross-legged than sitting in a chair. Report an error in the passage at 6:11 Highlight the passage at 6:11

6:33 Check my thighs and my butt. I came back from Cambodia with a sore bottom. It kind of took me a while to figure it out. The reason was I was sitting meditation too much. If you can say too much. Check my waist. I like straightening my back and Report an error in the passage at 6:33 Highlight the passage at 6:33

7:10 checking my torso. I usually like just scanning upwards from the waist all the way through the intestines and there's a few organs in my back around there up Report an error in the passage at 7:10 Highlight the passage at 7:10

7:31 to my lungs. My Report an error in the passage at 7:31 Highlight the passage at 7:31

7:37 body is in honestly pretty good shape. He doesn't have many aches or pains this evening. Report an error in the passage at 7:37 Highlight the passage at 7:37

7:54 Stomach, my Report an error in the passage at 7:54 Highlight the passage at 7:54

8:01 stomach to my lungs, from Report an error in the passage at 8:01 Highlight the passage at 8:01

8:08 my lungs to my heart region. Report an error in the passage at 8:08 Highlight the passage at 8:08

8:18 If ever you feel there's some part of you doesn't feel quite usual, it may be a cancer or something there. I would always pause and give so much kindness to that area. So much joys, so much fun. Report an error in the passage at 8:18 Highlight the passage at 8:18

8:40 The cancer starts to... Relax and disappear. Go Report an error in the passage at 8:40 Highlight the passage at 8:40

8:55 up to my shoulders, down my arms, relaxing all the way. Report an error in the passage at 8:55 Highlight the passage at 8:55

9:05 My relaxation goes all the way past my elbows and forearms and wrists, to my fingers. The fingers are very sensitive, so it's usually not that hard to feel them and then relax them to the max. Report an error in the passage at 9:05 Highlight the passage at 9:05

9:28 I really mean the max. As much as you can. Relaxation feels very pleasant. My Report an error in the passage at 9:28 Highlight the passage at 9:28

9:43 neck relaxes afterwards, then my head. Not too far forward, not too far back. You find out the right balance. And lastly, I relax the muscles in my face. They get tightened because of emotions like fear, anxiety. And Report an error in the passage at 9:43 Highlight the passage at 9:43

10:14 when I relax those muscles, It's like your whole face opens up, feels at ease, is not fighting the world anymore, is at peace with the world. My Report an error in the passage at 10:14 Highlight the passage at 10:14

10:40 mind is at peace with the world. It's a very beautiful feeling and Report an error in the passage at 10:40 Highlight the passage at 10:40

10:51 it takes me from the body to the mind, to the emotional world in which I live. Report an error in the passage at 10:51 Highlight the passage at 10:51

11:07 It feels nice. I'm Report an error in the passage at 11:07 Highlight the passage at 11:07

11:18 going to be quiet for a few minutes, encouraging you also. To feel peace, the more you feel it, the deeper it gets. It's Report an error in the passage at 11:18 Highlight the passage at 11:18

· · · silence, 16 minutes

27:25 very close now to the end of this meditation period. Don't open your eyes yet. Report an error in the passage at 27:25 Highlight the passage at 27:25

27:36 Know how you feel. What does this meditation do for you when Report an error in the passage at 27:36 Highlight the passage at 27:36

27:48 you know how to be with these meditation experiences? Incredibly peaceful and you have good benefits. For body and mind, a beautiful thing to do in Report an error in the passage at 27:48 Highlight the passage at 27:48

28:13 your own time, determined to come out from the meditation and go back out there into the noisy, busy world and open your eyes. And Report an error in the passage at 28:13 Highlight the passage at 28:13

28:37 now, for everybody, we'll soon begin this evening's dharma talk. So if you need to go to the toilet, you need to stretch your legs, please do so. Report an error in the passage at 28:37 Highlight the passage at 28:37

28:57 And for those fortunate enough to stay, we can start this evening's Dhamma talk. Report an error in the passage at 28:57 Highlight the passage at 28:57