Making Space for Meditation

0:00 Hope everyone's nice and comfortable tonight. I think the reverse cycle air conditioner is new so it seems to work quite well actually. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:14 It does have a rather forbidding sign next to the... Next to the control panel. If we ever have to close the door, people are monitoring it. I don't know. Anyway, we're all good. We're nice and cosy here. So welcome all tonight to our weekly meditation group. We've been running this for I don't know how many years now. Report an error in the passage at 0:14 Highlight the passage at 0:14

0:39 What is it? I don't know. I think maybe five, six, five years maybe. Probably as soon as COVID ended, I think we started doing this group. Report an error in the passage at 0:39 Highlight the passage at 0:39

0:50 We were at the seniors club before, but yeah, so I've just come up from Kusala Hermitage. That's our little place down on Stocker Road, if you're not familiar with it. I know Andrea's familiar with it. She's been down helping with the Patterson's curse, so doing some weeding for us on our blocks. That's been very, very helpful. And yeah, so it's... Report an error in the passage at 0:50 Highlight the passage at 0:50

1:20 I was just thinking today about the nature of monastic life, why we do things the way we do. I think probably the primary reason is just to arrange things so it's easy to meditate. like there's other aspects to monastic life but the reason we go to the forest you know we're pretty much in the forest there you know the highway is not far away but it's up against Wangung regional park so we've got the nature natural environment our rooms are nice and quiet like this where you know it's it's cozy enough in there in this in the winter time and Report an error in the passage at 1:20 Highlight the passage at 1:20

3:14 Or none. So even in lay life, it's just great if you can just try and arrange your life so you have a bit of time for meditation. If you can manage every day, that's great. And it doesn't have to be hours sitting there still for hours on end. But yeah, it's just fine if you just... Report an error in the passage at 3:14 Highlight the passage at 3:14

4:03 the sort of sense of ease that you sit down and it's like ah You know, the day has gone the way it's gone, and it will go the way it goes, but now I've got this time just to relax, and the mind goes, yeah, okay, let's do that. It's kind of like, I know Ajahn Brahm sort of talks about the mind that's like a butler, you know, it says, go out and find the peace, and bring that back, and can you bring me some peace? Report an error in the passage at 4:03 Highlight the passage at 4:03

4:32 And the mind says, sure, sure, no worries. Report an error in the passage at 4:32 Highlight the passage at 4:32

5:02 I think it's alright. I think usually what happens is you find other things that aren't as important not to do. Those things tend to get a little bit neglected and that's fine. Social media, I don't know. The footy. Miss a game of footy from time to time. Oh well, never mind. I had to meditate. like, you know. Report an error in the passage at 5:02 Highlight the passage at 5:02

5:32 So this is just a bit of encouragement. I like to encourage people to just take the time to try and have a sort of regular practice. Because I mean you can come to the group on a Thursday night and once a week and even that is brilliant. I'm totally happy people do that. But yeah, just it's... Like all the things, the more time you spend doing it, I wouldn't say the better you are at doing it, it's more like the better the meditation gets at doing itself. Report an error in the passage at 5:32 Highlight the passage at 5:32

6:13 So, yeah, so great. Yeah, really lovely for you all to come out tonight, and I think that air condition is working great. I'm feeling hot, which is great. No, that's exactly what you are. I've got a nice, comfy room tonight. those. Report an error in the passage at 6:13 Highlight the passage at 6:13

6:33 Shall we... shall we hit the... the... Lights. Yeah, just the ones on the fans there. We've got the two lights in the corner, so that should be enough. Report an error in the passage at 6:33 Highlight the passage at 6:33

6:46 There's the outside light. Shall we drop the blind? Is that normally what we do? Why not? Yeah. We can't do anything at the doors, but... Oh! Ah, another one. Do you want to have a go? Yes. you want to have a go? It's all the fans. Report an error in the passage at 6:46 Highlight the passage at 6:46

7:14 line is that's the fluoro, that's the cool. we're on the square, it doesn't matter. okay cool all right so here we are tonight uh record uh yeah no um Ireland Thomas tonight but I think we've got one newcomer so just generally we record the talk so and if you want to have say something in private after the after the meditation session We have a 30-minute meditation session after that, you know, after I knock the recorder if anyone wants to have a personal chat. So, yeah, great. No worries. Report an error in the passage at 7:14 Highlight the passage at 7:14

7:53 All right, cool. So, yeah. No, it's great to hear you've got the recorded talks online to practice along with. Everyone else is regular, so. Okay, so. Report an error in the passage at 7:53 Highlight the passage at 7:53

8:12 So the first thing we do, what do we do? We just close our eyes and just Report an error in the passage at 8:12 Highlight the passage at 8:12

8:27 take a few moments to relax. Just to take Report an error in the passage at 8:27 Highlight the passage at 8:27

8:38 it easy. So we'll Report an error in the passage at 8:38 Highlight the passage at 8:38

8:48 be sitting here for about 30 minutes and as usual I like to teach some meditation on the body, just on the On just Report an error in the passage at 8:48 Highlight the passage at 8:48

9:11 paying attention as we walk through the body from the toes to the top of the head and we're Report an error in the passage at 9:11 Highlight the passage at 9:11

9:26 just giving the body a bit of calm. A bit of calm, a bit of contentment. A bit of just that sense of being happy to be here. Happy to be here with your body the way it is. And Report an error in the passage at 9:26 Highlight the passage at 9:26

9:49 we just learn how to just to calm it down. So, just Report an error in the passage at 9:49 Highlight the passage at 9:49

10:01 give this, take this moment to just put your attention on Report an error in the passage at 10:01 Highlight the passage at 10:01

10:12 the left side of your body, on the foot there, on the toes. Just Report an error in the passage at 10:12 Highlight the passage at 10:12

10:24 have this sense of calm, of peace, of contentment. And just notice how that sense of calm and contentment just soaks into the toes on your left foot. Report an error in the passage at 10:24 Highlight the passage at 10:24

10:44 The big toe and each of the smaller toes and Report an error in the passage at 10:44 Highlight the passage at 10:44

11:06 we notice how that sense of calm and contentment starts to flow from the toes and through the foot through the ball of the foot and Report an error in the passage at 11:06 Highlight the passage at 11:06

11:23 just slowly creeping across the arch into Report an error in the passage at 11:23 Highlight the passage at 11:23

11:32 the heel of the foot there. Report an error in the passage at 11:32 Highlight the passage at 11:32

11:51 Little by little we let that feeling of calm and contentment just slowly creep up into the ankle. www Report an error in the passage at 11:51 Highlight the passage at 11:51

13:00 .com instep of the foot as well Report an error in the passage at 13:00 Highlight the passage at 13:00

12:05 Just rising up through the giant there Report an error in the passage at 12:05 Highlight the passage at 12:05

· · · silence, 1 minute

12:46 And slowly allow that Feeling of calm. Report an error in the passage at 12:46 Highlight the passage at 12:46

12:55 That feeling of contentment feeling of pace Just notice how it spreads up from the ankle up into the calf. up through the Achilles heel there, that tendon there Report an error in the passage at 12:55 Highlight the passage at 12:55

13:51 Ajahn Report an error in the passage at 13:51 Highlight the passage at 13:51

13:57 Jhanarato Again, that sets of, uh... Report an error in the passage at 13:57 Highlight the passage at 13:57

14:12 Soup into the joint there Report an error in the passage at 14:12 Highlight the passage at 14:12

14:19 Just notice how that part of the body starts to relax And Report an error in the passage at 14:19 Highlight the passage at 14:19

· · · silence, 1 minute

15:00 from the knee joint there on the left hand side, we'll just notice how the relaxation, calm and contentment starts to spread up into the thigh. Report an error in the passage at 15:00 Highlight the passage at 15:00

15:15 And first through the quadricep muscles at the upper part of the thigh, and Report an error in the passage at 15:15 Highlight the passage at 15:15

15:29 we'll notice how that part of the body relaxes, how that part of the body becomes loose. Report an error in the passage at 15:29 Highlight the passage at 15:29

16:01 Just creeping up from the back of the knee there along the back of the back of the thigh just let that sense of calm relaxation of contentment spread through the muscles there the hamstring muscles there and Report an error in the passage at 16:01 Highlight the passage at 16:01

· · · silence, 1 minute

16:58 very gently we transfer our attention over to the to the toes on the right foot to the big toe first Report an error in the passage at 16:58 Highlight the passage at 16:58

17:21 And from that big toe, we just notice the peace, the relaxation to spread across one toe at a time. And Report an error in the passage at 17:21 Highlight the passage at 17:21

17:38 we just notice how it spreads through right across the toes there. Report an error in the passage at 17:38 Highlight the passage at 17:38

18:02 And little by little, that sensation flows into the ball of the foot, Report an error in the passage at 18:02 Highlight the passage at 18:02

18:15 creeps across the arch and into your heel. Report an error in the passage at 18:15 Highlight the passage at 18:15

18:28 the upper part of the right foot there the instep there we just have that sense of calm and contentment we Report an error in the passage at 18:28 Highlight the passage at 18:28

18:46 just let it seep into that part of the body and Report an error in the passage at 18:46 Highlight the passage at 18:46

19:06 little by little we allow it to creep up through the foot up into the ankle that sense of calm just seeps into the joint there soothes Report an error in the passage at 19:06 Highlight the passage at 19:06

19:25 that part of the body just Report an error in the passage at 19:25 Highlight the passage at 19:25

19:31 gives you that kind of comfort as well Report an error in the passage at 19:31 Highlight the passage at 19:31

19:52 little by little from the ankle we'll have that sense of calm and contentment to creep up the back of the leg up through the Achilles spreading Report an error in the passage at 19:52 Highlight the passage at 19:52

20:12 through the calf there gradually Report an error in the passage at 20:12 Highlight the passage at 20:12

20:20 up the the shin as well sinking Report an error in the passage at 20:20 Highlight the passage at 20:20

20:28 right into the leg there as Report an error in the passage at 20:28 Highlight the passage at 20:28

20:52 that sense of calm and contentment spreads up further it reaches the knee your right knee there Report an error in the passage at 20:52 Highlight the passage at 20:52

21:08 I Report an error in the passage at 21:08 Highlight the passage at 21:08

21:15 just noticed that sense of peace from the outer part of the knee the kneecap and spreading right through to the back of the knee there and Report an error in the passage at 21:15 Highlight the passage at 21:15

21:53 slowly but surely we let that feeling creep up into the thigh again from the kneecap it just creeps across the muscles there the quadricep muscles and we notice how they just sort of Ajahn Report an error in the passage at 21:53 Highlight the passage at 21:53

· · · silence, 1 minute

22:24 Let's become more calm. Report an error in the passage at 22:24 Highlight the passage at 22:24

22:30 I've had that sense of contentment as well. Report an error in the passage at 22:30 Highlight the passage at 22:30

· · · silence, 2 minutes

24:02 very calm very content i just noticed how that that feeling spreads up through the hips again just getting into the joints there relaxing them and Report an error in the passage at 24:02 Highlight the passage at 24:02

24:25 gradually that sense of calm contentment spreads up to the to the very base of the spine there that area where it makes the meets the pelvis there that last Report an error in the passage at 24:25 Highlight the passage at 24:25

24:48 Vertebrae there, just again give that part of the body some Report an error in the passage at 24:48 Highlight the passage at 24:48

24:59 calm, some contentment. Report an error in the passage at 24:59 Highlight the passage at 24:59

25:26 Notice how that feeling spreads out through the lower back there, rising up through the lower vertebrae there and also spreading out, out to the edges of your back there and all the muscles there just start to relax. And have that sense of calm, sense of ease, just Report an error in the passage at 25:26 Highlight the passage at 25:26

26:06 that sense of being happy to be here. And Report an error in the passage at 26:06 Highlight the passage at 26:06

26:28 little by little, that feeling spreads from the back all the way through the body, all the way through to your belly, all to that area around your belly button. And once again, we'll give that area of the body a Report an error in the passage at 26:28 Highlight the passage at 26:28

26:52 sense of calm, a sense of contentment. Just noticing how that feeling of contentment just sits there in your belly. Report an error in the passage at 26:52 Highlight the passage at 26:52

27:22 little by little we allow that feeling again to creep up the back rising from the lower back and also into the into that inner curve of the back the small of the back up Report an error in the passage at 27:22 Highlight the passage at 27:22

27:44 through the vertebrae there and spreading out once again through the muscles there that mid section of the back and Report an error in the passage at 27:44 Highlight the passage at 27:44

27:56 if it's a little comfortable to slouch a bit that's fine just notice how that area becomes calm becomes relaxed Report an error in the passage at 27:56 Highlight the passage at 27:56

28:10 It has that sense of ease. We Report an error in the passage at 28:10 Highlight the passage at 28:10

28:29 allow that feeling to once again spread through the body, through the torso, right to the front of the body there, to that area just below the ribs and solar plexus there. And once again we allow that part of the body to be calm, just Report an error in the passage at 28:29 Highlight the passage at 28:29

29:01 content with the way it is. Report an error in the passage at 29:01 Highlight the passage at 29:01

29:31 From the small of the back there, that feeling of calm and relaxation spreads up into the upper part of the back. The area around the shoulder blades, in between that area. And again, all the muscles there. Report an error in the passage at 29:31 Highlight the passage at 29:31

29:58 We allow that part of the body to be calm, to be at ease. Report an error in the passage at 29:58 Highlight the passage at 29:58

30:21 And slowly Report an error in the passage at 30:21 Highlight the passage at 30:21

30:28 but surely, that sense of calm and contentment. the body Report an error in the passage at 30:28 Highlight the passage at 30:28

30:52 as we breathe and Report an error in the passage at 30:52 Highlight the passage at 30:52

31:20 now we can very gently just turn your attention now to the fingers on your left hand and Report an error in the passage at 31:20 Highlight the passage at 31:20

31:32 that includes the thumb the Report an error in the passage at 31:32 Highlight the passage at 31:32

31:37 ring finger the through the front Report an error in the passage at 31:37 Highlight the passage at 31:37

30:49 That's sort of a... Slap of Report an error in the passage at 30:49 Highlight the passage at 30:49

· · · silence, 1 minute

31:39 Ajahn Jhanarato talks about the index finger, middle finger, ring finger and pinky finger. again we allow that sense of Calm and relaxation is spread through the hand Report an error in the passage at 31:39 Highlight the passage at 31:39

32:21 passing through the palm of the hand through to the back of the hand Report an error in the passage at 32:21 Highlight the passage at 32:21

32:29 A sense of calm and relaxation spreads up into the wrists. Report an error in the passage at 32:29 Highlight the passage at 32:29

32:41 Slowly creeping up into the forearm there. Those muscles on the outside all starting to relax. All starting to become calm. And Report an error in the passage at 32:41 Highlight the passage at 32:41

33:02 just having contentment with that part of the body. And Report an error in the passage at 33:02 Highlight the passage at 33:02

33:17 likewise from the wrist. Just running up the inner part of your forearm. Right up into the crook of the elbow there. Again we just relax that part of the body. We're not ready. Report an error in the passage at 33:17 Highlight the passage at 33:17

33:55 and little by little as it That sensation of calm and contentment sinks into your left elbow. Report an error in the passage at 33:55 Highlight the passage at 33:55

34:10 We also notice how it flows up into the upper part of the arm there across the muscles at the from the outer part of the upper arm on your left hand side and Report an error in the passage at 34:10 Highlight the passage at 34:10

34:39 from the crook of your elbow up into the biceps there those muscles there start to relax as well and Report an error in the passage at 34:39 Highlight the passage at 34:39

35:02 from the upper arm it also sinks into the shoulder joint there and also notches the joint all those little muscles around there on the outside of the shoulder Report an error in the passage at 35:02 Highlight the passage at 35:02

35:22 Just sinking into that part of the body, feeling of calm, feeling of contentment. Report an error in the passage at 35:22 Highlight the passage at 35:22

35:48 And very gradually we just, with care, we just now turn our attention to the fingers on the right hand side, on your right hand. And Report an error in the passage at 35:48 Highlight the passage at 35:48

36:04 we allow that sense of calm, of contentment to sink into the thumb, index Report an error in the passage at 36:04 Highlight the passage at 36:04

36:14 finger there, middle Report an error in the passage at 36:14 Highlight the passage at 36:14

36:20 finger, Report an error in the passage at 36:20 Highlight the passage at 36:20

36:25 ring finger. Report an error in the passage at 36:25 Highlight the passage at 36:25

36:31 And also the pinky finger as well. Report an error in the passage at 36:31 Highlight the passage at 36:31

36:46 Slowly but surely that feeling of calm and contentment spreads through the whole of the hand. From the palm through to the back of the hand. Report an error in the passage at 36:46 Highlight the passage at 36:46

37:01 And up into the wrist as well. It just permeates that part of the body. And Report an error in the passage at 37:01 Highlight the passage at 37:01

37:23 we notice how that feeling starts to spread up through the forearm. Up Report an error in the passage at 37:23 Highlight the passage at 37:23

37:31 through the muscles on the outside there. Creeping from the back of the wrist. all the way up to the point of the elbow there and Report an error in the passage at 37:31 Highlight the passage at 37:31

37:48 likewise on the inner part of the wrist all the way up to the crook of the elbow we allow that part of the body just to be calm to be at ease and Report an error in the passage at 37:48 Highlight the passage at 37:48

38:24 slowly but surely that sense of calm and contentment spreads through the elbow and begins to creep up into the uh into the upper arm there on the right hand side Report an error in the passage at 38:24 Highlight the passage at 38:24

38:45 from the point of the elbow through the muscles there on the outside of the arm there and Report an error in the passage at 38:45 Highlight the passage at 38:45

39:00 from the crook of the elbow slowly rising up into your biceps those muscles start to relax become calm and Report an error in the passage at 39:00 Highlight the passage at 39:00

39:22 you have that sense of ease there in that part of the body and Report an error in the passage at 39:22 Highlight the passage at 39:22

39:31 up into the shoulder as well into the joint there you Report an error in the passage at 39:31 Highlight the passage at 39:31

39:43 just feel the The muscles there are relaxing. Your right arm just hanging comfortably there at the side of your body. And Report an error in the passage at 39:43 Highlight the passage at 39:43

40:15 from both of your shoulders, feel Report an error in the passage at 40:15 Highlight the passage at 40:15

40:25 that sense of calm and contentment creeping across the muscles there at the back of the neck. Right Report an error in the passage at 40:25 Highlight the passage at 40:25

40:37 across the shoulders there. And just feel that whole area of the body just feeling at ease. Report an error in the passage at 40:37 Highlight the passage at 40:37

41:06 And we notice how that feeling starts to creep up from the neck, comes Report an error in the passage at 41:06 Highlight the passage at 41:06

41:14 rising up your throat, right up to the jaw there. Report an error in the passage at 41:14 Highlight the passage at 41:14

41:24 And we notice how all those muscles there around the mouth start to relax, to be calm. And Report an error in the passage at 41:24 Highlight the passage at 41:24

41:36 with that sense of contentment, slowly Report an error in the passage at 41:36 Highlight the passage at 41:36

41:55 but surely, from the jawline, that sense of calm and contentment, it spreads up through your face. rising across the mouth Report an error in the passage at 41:55 Highlight the passage at 41:55

42:15 I'm going slowly up to the line of your cheekbones there Report an error in the passage at 42:15 Highlight the passage at 42:15

42:36 Little by little, it rises up into your eyes. Ajahn Report an error in the passage at 42:36 Highlight the passage at 42:36

42:51 The brow, the brow of your head, you just notice that part of the body become calm. with that sense of contentment. Report an error in the passage at 42:51 Highlight the passage at 42:51

43:12 And from the back of the neck we notice how it Again that sensation just creeps up the back of the head, just Report an error in the passage at 43:12 Highlight the passage at 43:12

43:25 rises all the way up to the crown of the head. In Report an error in the passage at 43:25 Highlight the passage at 43:25

43:34 that area of the body, that crown of the head, again we have kindness, we have care, we have calm, contentment, all Report an error in the passage at 43:34 Highlight the passage at 43:34

43:52 the way up to the top of the body there. Report an error in the passage at 43:52 Highlight the passage at 43:52

44:05 So we've walked through the body, the toes, up through the legs. Report an error in the passage at 44:05 Highlight the passage at 44:05

44:14 through the torso of the body the arms the head and hopefully that body feels comfortable well at ease so Report an error in the passage at 44:14 Highlight the passage at 44:14

44:34 that brings us to the end of the meditation i will first ring the gong three times and at the end of the gong the third gong you can come out from your meditation Report an error in the passage at 44:34 Highlight the passage at 44:34

45:13 hope you enjoyed that Report an error in the passage at 45:13 Highlight the passage at 45:13

45:22 I want a bit of overtime. I hope not mine. It's good to just take your time with this sort of meditation. With any sort of meditation anyway. Report an error in the passage at 45:22 Highlight the passage at 45:22

45:38 It's quite enjoyable just to feel the body after a nice meditation. So if anyone has any questions that they want to ask or any suggestions or And, uh, yeah, just, um... Report an error in the passage at 45:38 Highlight the passage at 45:38

45:53 Anything they want to discuss, now's the time. If not, we can pack up. That's great. Cool. Very good. Thank you. Report an error in the passage at 45:53 Highlight the passage at 45:53