Friday Night Guided Meditation

0:00 How long we meditate? I don't know. My first time here. Anybody knows? Bill? Half an hour? Okay, so it's 7.30. We meditate until 8 o 'clock. So let's do the meditation. One hour talk? Oh my goodness me. I'm going to be able to... Yeah, and then Eddie's going to provide the questions afterwards. Yeah. All right. So half an hour meditation. Sure, we can do that. One hour talk? Who knows? So... Report an error in the passage at 0:00 Highlight the passage at 0:00

0:32 To get ready for the meditation, sure, one more time, important thing always these days when you start meditating, if you haven't checked, check that your mobile is off. Report an error in the passage at 0:32 Highlight the passage at 0:32

0:42 I've heard all the ringtones, many places in the world, they're all the same. Report an error in the passage at 0:42 Highlight the passage at 0:42

0:50 One thing about meditation is that when somebody's getting a deep meditation and the phone goes off, it's like glass breaking. It really jolts you, so please. Report an error in the passage at 0:50 Highlight the passage at 0:50

1:06 People are still coming in and settling, but the ones who are here in the hall, close your eyes and feel how your body feels. Report an error in the passage at 1:06 Highlight the passage at 1:06

1:19 We all had a long week behind us, many things we had to do. Some of us we traveled, some of us we worked hard. Report an error in the passage at 1:19 Highlight the passage at 1:19

1:34 So just feel the body, and that's a really nice way to come into this space. Move Report an error in the passage at 1:34 Highlight the passage at 1:34

1:45 your body a little bit if it needs to be adjusting. Report an error in the passage at 1:45 Highlight the passage at 1:45

1:56 Meditation is not about looking pain. The body should be neutral. Report an error in the passage at 1:56 Highlight the passage at 1:56

2:05 The best description I can tell for the body is that it should become static. When something is static, you cannot pay attention to that. It's like this constant humming in this hall when we have the air con running. You can pay attention to it, but only for a while. But because it's constant, Report an error in the passage at 2:05 Highlight the passage at 2:05

2:31 After a while, it fades off and you don't pay attention. The same way with your body. If it's comfortable enough, it becomes static and you don't pay so much attention to it. Report an error in the passage at 2:31 Highlight the passage at 2:31

2:50 And now, in the beginning, just breathe into your tummy a little bit. Just take a little bit deeper breaths that you would normally do, just to bring in relaxation into the body. Report an error in the passage at 2:50 Highlight the passage at 2:50

3:06 Just breathe into the tummy a little bit. Finally, now you have time to relax. Report an error in the passage at 3:06 Highlight the passage at 3:06

3:17 Relax for half an hour. There's nothing you need to do. Absolutely nothing. Just learn to be at ease. Report an error in the passage at 3:17 Highlight the passage at 3:17

3:50 Just keep looking at the breath going in and out of the stomach. No need to rush into anything. Report an error in the passage at 3:50 Highlight the passage at 3:50

4:17 Always remember, whatever happens in a meditation, when we have the silent periods, the biggest thing in the meditation is to have good attitudes. No matter what happens with your mind, as long as you have positive attitude towards that mind, it's fine. Don't push your mind into anything. So Report an error in the passage at 4:17 Highlight the passage at 4:17

4:53 now we can even give kindness and relaxations even to your legs. We can even start with the smallest little parts in your legs, which is the small toe in your left leg. Report an error in the passage at 4:53 Highlight the passage at 4:53

5:12 Can you really feel the small toe in your left leg? Is there feelings there? Report an error in the passage at 5:12 Highlight the passage at 5:12

5:21 Coolness, pressure, numbness, warmth. You can just imagine the small toe and give it kindness. Just think of it really. Allow the small toe on your left leg to relax, relax. Report an error in the passage at 5:21 Highlight the passage at 5:21

5:47 And what about the toe next to it? Next to the small toe on your left leg. Is there a different feeling there? What Report an error in the passage at 5:47 Highlight the passage at 5:47

6:11 about the middle toe on your left leg? Again, don't keep rushing into the next one and the next one and the next one. Really try to give kindness to the small parts. Report an error in the passage at 6:11 Highlight the passage at 6:11

6:34 And then give kindness and relaxation to the next toe, which maybe it's the index toe. I'm not sure what it's called. But you know, it's next to the big toe. Report an error in the passage at 6:34 Highlight the passage at 6:34

6:48 And also the biggest toe in your left leg. Give it. Kindness and relaxation relax all the toes on your left leg and Report an error in the passage at 6:48 Highlight the passage at 6:48

7:09 the same thing now we do all the toes in the right foot relax with kindness all the toes in your right foot and Report an error in the passage at 7:09 Highlight the passage at 7:09

7:37 allow the kindness to then go up from the right foot into all the way to your ankle sort of follow through you don't need to be so worried if you can't imagine it but try to allow the kindness to flow from those right right foot toes into the ankle towards Report an error in the passage at 7:37 Highlight the passage at 7:37

8:03 the knee and towards the pelvis and all the pains little things you have in the leg allow them to be and Report an error in the passage at 8:03 Highlight the passage at 8:03

8:22 even the So go Report an error in the passage at 8:22 Highlight the passage at 8:22

8:35 over the pelvis from the right leg to the left leg and then down again from the pelvis down into the left leg towards your knee and towards your ankle and Report an error in the passage at 8:35 Highlight the passage at 8:35

8:55 hopefully everything Report an error in the passage at 8:55 Highlight the passage at 8:55

9:01 below you. Pelvis, your belly button, starts to feel kind and at ease. Sure, there's little irritations there in the legs, but just give kindness to the legs. And the whole part of the body below the pelvis just starts to relax. Report an error in the passage at 9:01 Highlight the passage at 9:01

9:31 And then Report an error in the passage at 9:31 Highlight the passage at 9:31

9:40 bring back your attention again to your tummy. And keep breathing kindness and relaxation in the stomach for a while. How nice it is to be in the Buddhist society tonight. Report an error in the passage at 9:40 Highlight the passage at 9:40

9:59 Surrounded by kind people. All here just to give kindness to our tummies. And Report an error in the passage at 9:59 Highlight the passage at 9:59

10:11 hopefully you don't have any worries of the world which you hold in your stomach. Because stomach is one of those places we quite often hold the worries of the world. Report an error in the passage at 10:11 Highlight the passage at 10:11

10:24 So just try to allow the worries of the world not to bother you too much in your tummy. And Report an error in the passage at 10:24 Highlight the passage at 10:24

10:50 then if you move your attention to your back, first your lower back, just allow the back to be on its own natural way it wants to sit. Don't force your back to be straight or upright. Feel the pressure behind the seat or on the ground and Report an error in the passage at 10:50 Highlight the passage at 10:50

11:17 then go up towards the upper back. Your shoulders. And that's another place where we keep a lot of attention from the world. Allow your right shoulder just to drop down. Allow it to relax. Relax. Right Report an error in the passage at 11:17 Highlight the passage at 11:17

11:46 hand is almost pulling down on your right shoulder. Allowing it to relax even more. Report an error in the passage at 11:46 Highlight the passage at 11:46

11:57 And same with your left shoulder. Allow the left shoulder just to soften up and relax. And Report an error in the passage at 11:57 Highlight the passage at 11:57

12:09 the left. hand is pulling down nicely and gently on your left shoulder and Report an error in the passage at 12:09 Highlight the passage at 12:09

12:23 if you follow through the left arm again from the shoulder down it's resting nice and gently on your lap or on your side all Report an error in the passage at 12:23 Highlight the passage at 12:23

12:43 of the fingers are just nice and soft breathe Report an error in the passage at 12:43 Highlight the passage at 12:43

12:49 there's nothing to do nowhere to go we Report an error in the passage at 12:49 Highlight the passage at 12:49

13:03 can even give kindness to all the fingers in our hands think of that this small The pinky finger, give it kindness. Don't rush anywhere. Really give kindness and relaxation to that one finger. The smallest finger on your left hand. Allow it to relax. And Report an error in the passage at 13:03 Highlight the passage at 13:03

13:39 then the ring finger on your left hand. Allow that to relax as well. And Report an error in the passage at 13:39 Highlight the passage at 13:39

13:50 the middle finger. Report an error in the passage at 13:50 Highlight the passage at 13:50

13:57 And the index finger and your left hand and the thumb. All the fingers are hopefully just nice, naturally curving and relaxing. And Report an error in the passage at 13:57 Highlight the passage at 13:57

14:20 if you feel the thumb on your right hand, do you feel anything special there? Do you feel warmth, pressure, coolness, tingling? Really pay attention to that and give it kindness. Report an error in the passage at 14:20 Highlight the passage at 14:20

14:41 be interested on your body and Report an error in the passage at 14:41 Highlight the passage at 14:41

14:51 then if you think about the index finger on your right hand really Report an error in the passage at 14:51 Highlight the passage at 14:51

14:58 be curious about what's happening there to Report an error in the passage at 14:58 Highlight the passage at 14:58

15:09 relax relax and soften up and the same with the middle finger ring finger and the little pinky all your fingers are nice and soft and Report an error in the passage at 15:09 Highlight the passage at 15:09

15:37 everything from the neck down starts to feel like your index Water of kindness. This water supports your body, surrounded by it. But this is a kindness what supports you. No Report an error in the passage at 15:37 Highlight the passage at 15:37

16:10 need to rush anywhere in the meditation. Report an error in the passage at 16:10 Highlight the passage at 16:10

16:15 Allow the neck to relax. Breathe. The Report an error in the passage at 16:15 Highlight the passage at 16:15

16:28 body is in harmony. And Report an error in the passage at 16:28 Highlight the passage at 16:28

16:37 then if you really go to the place where you exist the most, your face. Report an error in the passage at 16:37 Highlight the passage at 16:37

16:46 We need to allow all the muscles in the face to relax as well. The strongest muscles in your body are those muscles around the jaw. Report an error in the passage at 16:46 Highlight the passage at 16:46

16:59 Allow the jaw muscles to relax. Report an error in the passage at 16:59 Highlight the passage at 16:59

17:05 And the Report an error in the passage at 17:05 Highlight the passage at 17:05

17:11 tongue inside of your mouth is just sitting nice and softly. Your Report an error in the passage at 17:11 Highlight the passage at 17:11

17:25 cheek muscles are nice and cheeky and soft. All Report an error in the passage at 17:25 Highlight the passage at 17:25

17:35 the muscles around your eyes, where you have those wrinkles. Report an error in the passage at 17:35 Highlight the passage at 17:35

17:42 Allow them to straighten up and the same with your forehead. Allow your face just to melt into kindness. Report an error in the passage at 17:42 Highlight the passage at 17:42

17:58 And even your eyes, which work hard for you today, all day. Can you feel your right eyeball? What does it feel like? Feel Report an error in the passage at 17:58 Highlight the passage at 17:58

18:22 the right eyeball to relax. And Report an error in the passage at 18:22 Highlight the passage at 18:22

18:30 even the muscles behind the eyeball, the eye socket, which really work. For the eye, allow the muscles in the right eye socket to relax, relax. And Report an error in the passage at 18:30 Highlight the passage at 18:30

18:56 if you feel again one more time the left eyeball, what do you feel there? Softness, wetness. Report an error in the passage at 18:56 Highlight the passage at 18:56

19:13 Really feel your left eyeball. Be interested about it. Allow Report an error in the passage at 19:13 Highlight the passage at 19:13

19:27 the left eyeball to relax. Report an error in the passage at 19:27 Highlight the passage at 19:27

19:32 And the same with those muscles behind it. The left eye socket. Even those muscles need to relax. Report an error in the passage at 19:32 Highlight the passage at 19:32

19:44 Breathe. And Report an error in the passage at 19:44 Highlight the passage at 19:44

19:53 hopefully your whole body is becoming surrounded by the kindness. The Report an error in the passage at 19:53 Highlight the passage at 19:53

20:06 body just sits there. And Report an error in the passage at 20:06 Highlight the passage at 20:06

20:20 if the body just sits there, you can see something is still moving. It's Report an error in the passage at 20:20 Highlight the passage at 20:20

20:28 your breath moving. Can Report an error in the passage at 20:28 Highlight the passage at 20:28

20:38 you see the breath going in and out of your body? Nice and soft. Report an error in the passage at 20:38 Highlight the passage at 20:38

20:50 Look at even the breath with kindly eyes. It Report an error in the passage at 20:50 Highlight the passage at 20:50

20:59 stays with you if you're kind towards it, if you pay attention to it. Report an error in the passage at 20:59 Highlight the passage at 20:59

21:33 But no matter what happens when you're sitting now quietly, allow the mind to be soft. Kind attitude is the most important thing. Report an error in the passage at 21:33 Highlight the passage at 21:33

21:48 And once in a while, look again. Is the breath still there? We Report an error in the passage at 21:48 Highlight the passage at 21:48

· · · silence, 6 minutes

28:19 don't have that much time left in meditation, so one more time. Can you find the breath? Can you give it kindness? Report an error in the passage at 28:19 Highlight the passage at 28:19

28:30 One more time, give all the kindness to your breath. We're Report an error in the passage at 28:30 Highlight the passage at 28:30

· · · silence, 2 minutes

30:33 coming close to the end of the meditation. Can you feel your whole body a little bit again? Bring your attention to your body. Does your body feel a little bit more relaxed than it did in the beginning of meditation? Does Report an error in the passage at 30:33 Highlight the passage at 30:33

30:58 it feel even maybe healthy? healthy when you allow it to relax. Report an error in the passage at 30:58 Highlight the passage at 30:58

31:05 Find the positive changes in your body. Report an error in the passage at 31:05 Highlight the passage at 31:05

31:29 What is the positive thing you can find in your mind which Report an error in the passage at 31:29 Highlight the passage at 31:29

31:39 What positive things have happened in your mind? Report an error in the passage at 31:39 Highlight the passage at 31:39

32:07 And then I will ring the bell to end the meditation and then you can open your eyes. Report an error in the passage at 32:07 Highlight the passage at 32:07