Friday Night Guided Meditation

0:00 Okay, welcome and nice to be here after a long time. And we sneakily started early, right? By learning how to wait. How about we continue that to begin with? Because it's a meditation. It's all about actually being very comfortable and happy. Just to be here. Usually our tendency is that we feel like we need to do something. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:38 Otherwise the time is running or time is money or we need to be doing things and we feel guilty for not doing anything. I don't know, this seems to be the conditioning. But it's actually nice to also unlearn that. and actually spend some time being happy to be here having now we are all here right and there's nothing much to do for the next half hour so why don't we change our attitude and just see that it's nice to be here with temperature nice space I don't know whether you can feel the energy this this hall is really nice yeah very peaceful even with so many people so Report an error in the passage at 0:38 Highlight the passage at 0:38

1:34 just that attitude of happy to be here having nothing much to do I really like the idea that we are here to rest and relax and give a little break to our mind and our body as well Report an error in the passage at 1:34 Highlight the passage at 1:34

1:57 Because the idea of relaxing is very inspiring for me. If you say meditation, it's also inspiring but the relaxation, especially on the end of a week, end of the day, you know, it is very inviting to all of us. However, one thing that I want to mention Report an error in the passage at 1:57 Highlight the passage at 1:57

2:23 is when we start to relax sometimes we can fall asleep nothing wrong with that that's all right if that's what you want to do but also if you're able to stay alert and enjoy this relaxation it's even better isn't it because when you fall asleep we miss out on the fun so if you are really tired and need to fall asleep no problem and don't wake anybody up if they are fallen asleep okay let them sleep but for you if you feel like you are feeling alert enough relaxed enough and then tell your mind to be curious and to see this process and be with this process so just to stay alert and Report an error in the passage at 2:23 Highlight the passage at 2:23

3:16 then stage by stage gently allow your body to rest and relax Your job is to just sit back and watch the process of relaxing. And one other thing that can disturb us, especially when we are such a big group of people, sometimes people come late, you'll hear noises and aches and pains may come. So whatever it is, the attitude of how you wait is really important. So just... Report an error in the passage at 3:16 Highlight the passage at 3:16

3:55 Have an attitude of accepting this present moment the way it is. It is just good enough. Not rejecting, not wanting it to be otherwise, not wanting to be anywhere else. Because wherever you don't want to be, then you become a prisoner even in such a beautiful place like this. Report an error in the passage at 3:55 Highlight the passage at 3:55

4:25 But if you are happy to be here, and accept whatever is going on with your body and mind then you are free no need to fight when you allow things to be you know things change either it's going to get better or it's going to be worse it's not not much you can do sometimes so Report an error in the passage at 4:25 Highlight the passage at 4:25

4:51 for the next half an hour we just have an attitude of accepting Whatever is happening in our body, the way it is, never mind, it's good enough. You can make some little adjustments to make it more comfortable, but it's never going to be completely perfect. Report an error in the passage at 4:51 Highlight the passage at 4:51

5:14 And also the mind. Some of you may be very peaceful, equanimous, happy, joyous, or you may be a bit irritated, upset. Sad, anxious, stressed. You don't know, right? Anything. It could be anything. Just tired. Whatever it is, just allow it to be. Report an error in the passage at 5:14 Highlight the passage at 5:14

5:42 Don't kick it out saying this is my meditation time. If it is something not in line with how you want it to be, just allow it to be. Have a bit of gentleness, a bit of kindness to whatever is here with you right now. Report an error in the passage at 5:42 Highlight the passage at 5:42

6:06 and with that i Report an error in the passage at 6:06 Highlight the passage at 6:06

6:10 invite you to bring your attention to your forehead see Report an error in the passage at 6:10 Highlight the passage at 6:10

6:21 whether you can gently relax all the muscles in your forehead invite Report an error in the passage at 6:21 Highlight the passage at 6:21

6:42 you to pay attention to your eyes and all the muscles around your eyes see Report an error in the passage at 6:42 Highlight the passage at 6:42

6:53 whether you can close your eyes quite gently and relax all of those muscles surrounding the eye now Report an error in the passage at 6:53 Highlight the passage at 6:53

7:15 you can pay attention to all the muscles on your cheek and Report an error in the passage at 7:15 Highlight the passage at 7:15

7:23 see whether you can relax your cheeks it's interesting to get in touch with these muscles which you may have not got in touch with before as Report an error in the passage at 7:23 Highlight the passage at 7:23

7:48 you relax your cheeks also bring up a smile if you can and see the shift in your mind the energy that is little smile smile can bring into this Now you Report an error in the passage at 7:48 Highlight the passage at 7:48

8:16 can relax your jaw close your mouth gently as you smile and relax your jaw and Report an error in the passage at 8:16 Highlight the passage at 8:16

8:36 you can also relax your tongue and all the muscles in your mouth so Report an error in the passage at 8:36 Highlight the passage at 8:36

8:53 now you have a relaxed face and a beautiful smile and ready to relax even further Report an error in the passage at 8:53 Highlight the passage at 8:53

9:16 I like to ground myself to the present moment by paying attention to the palms whatever it is touching keeping my attention in the body the touch sensations now Report an error in the passage at 9:16 Highlight the passage at 9:16

9:44 whatever has happened this week or today to fade into the background and bring your attention your full attention to the touch sensations of your palms or to your feet touching the ground or to your sitting muscles Any one of those things would be fine. If Report an error in the passage at 9:44 Highlight the passage at 9:44

· · · silence, 2 minutes

12:01 you catch yourself thinking about the past or the future, you can gently bring back your attention to the touch sensations in the body. As Report an error in the passage at 12:01 Highlight the passage at 12:01

· · · silence, 1 minute

13:38 you are becoming still, if you can notice the natural flow of your breath, Report an error in the passage at 13:38 Highlight the passage at 13:38

13:49 Naturally going in and going out, you can shift your attention to the flow of your breath and ground yourself to that and allow your body and mind to become still as you observe the breath going in and the breath going out. As Report an error in the passage at 13:49 Highlight the passage at 13:49

· · · silence, 12 minutes

25:56 we are getting close to the end of this meditation, Report an error in the passage at 25:56 Highlight the passage at 25:56

26:02 Take a few moments to see how you feel now. How is your body and how is your mind? See Report an error in the passage at 26:02 Highlight the passage at 26:02

26:28 what worked and what didn't. I Report an error in the passage at 26:28 Highlight the passage at 26:28

· · · silence, 1 minute

27:02 invite you to take three long deep breaths and at the end of the last one you can open your eyes and come out of meditation. Okay. Report an error in the passage at 27:02 Highlight the passage at 27:02