A Chilly Night and Warm Hearts

0:00 Yeah, so my name is Ajahn Jhanarato. So I live down the road on Stocker Road with Ajahn Santutthi and Ajahn Bodhidaja and recently Ajahn Chunda. And yeah, so as I said, we're monks trained in the tradition of Ajahn Chah, who was a quite legendary teacher in Thailand and my teacher Ajahn Brahm. He trained in Thailand in the 1970s before coming to Australia and helping to found Bodhinyana Monastery down in Serpentine in the 1980s. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:38 So he's an old English fellow now. So yeah, so we've trained with him, but I guess you could probably call us the Australian forest tradition as we've definitely put down roots in. In Australia, we've got the main monastery down in Serpentine. We've got about, what, 30 monks there now, I think. And there's our little place here with our four monks. Report an error in the passage at 0:38 Highlight the passage at 0:38

1:04 And there's another place down at Albany. And I think something's happening down in Margaret River now, I think, with two more monks. So we've been around for a little while in Australia. And this group, for the regulars, they'll know it's just very... relax sort of informal group here where we would like to get together we listen to the provide a small amount of instructions on how to meditate and we have a half an hour guided meditation which is sort of the main well we made it we Report an error in the passage at 1:04 Highlight the passage at 1:04

1:48 have half an hour expecting it. This is Bob. He said he wasn't going to come, but he might. Anyway. Report an error in the passage at 1:48 Highlight the passage at 1:48

1:58 Yeah, so the main part of this evening is the half an hour of guided meditation. So we're always encouraging people if they want to sit on the floor, they can. If they want to sit on a chair or whatever position is comfortable for them for that period of time. Report an error in the passage at 1:58 Highlight the passage at 1:58

2:19 And I was just going to say... Bob's been taking the abbot out shopping today. It's been a tradition for a number of years now. Seven or eight years I think now Bob's been doing the run. As a growing monastery, a new monastery, we have the requirement for a lot of building materials and tools and those sorts of things. Report an error in the passage at 2:19 Highlight the passage at 2:19

2:46 We get fed, but we still need to... We do a lot of the building ourselves, so each week Bob takes Ajahn Santudi out for a bit of a Bunnings run and various other shops. Report an error in the passage at 2:46 Highlight the passage at 2:46

3:02 But I'm really glad to see Bob again because I haven't seen him for a while. Well, since this afternoon, but I haven't seen him here at the group. So, yeah, I was just going to say tonight, what was I going to talk about? Report an error in the passage at 3:02 Highlight the passage at 3:02

3:16 I don't know if you've meditated before or whether this is your first time. Yeah, yeah, yeah. So we have a very simple style of meditation here. Report an error in the passage at 3:16 Highlight the passage at 3:16

3:28 We vary a bit in the style of meditation, so the different teachers that come here on a Thursday night will often present different styles, but I always like to do a sort of a... A sort of kindness to the body, just a gentle walking through the parts of the body there and just developing that sense of kindness, that sense of calming to the body. Report an error in the passage at 3:28 Highlight the passage at 3:28

3:57 And because it's sort of a guided meditation, all you really have to do is just sit here and just listen to me as I sort of just walk through this collection of... of body parts, feet and legs and stuff. It's very very simple. But I think the nice thing is that there's a lot of people here who will try and cultivate a regular practice. Report an error in the passage at 3:57 Highlight the passage at 3:57

4:27 I always recommend that and if you can make time to come here once a week that's great. If you You can find time at home to... www.jhanarato.com I know it can be difficult. I know it's difficult, especially for lay people. You're far more busy than us. Although when I left Bob had... Just dropped off Ajahn Santudi and he was out sealing the new building particle board floor for the rain so we do have a few things on but sometimes it's just a matter of yeah just taking the time and also just trying to make meditation a sort of important thing in your life just give it give it some sort of importance so I know recently I've been quite busy and maybe neglecting my meditation a bit, so I've made the decision that in the morning I'll try to have my morning meditation before the afternoon walk, and I always try to do that before I turn my computer on. Report an error in the passage at 4:27 Highlight the passage at 4:27

5:57 That's my latest skillful means to make sure that I'm putting in the time to practice. I've taken on the robes and in our tradition it's a big part of why we've become monks is to give ourselves time for the practice meditation and that's why we choose to live out in the forest as well. It's just where the original monks used to wander in the jungle and even Ajahn Brahm did the same thing in Thailand when there were jungles around. Report an error in the passage at 5:57 Highlight the passage at 5:57

6:34 But we've got our little forested block in Rollystone, so hopefully we can live up to the expectations. So, yeah, anyway, I was just going to suggest that, yeah, you know, if you can develop some good habits, you can find some time in your schedule each day or at least a couple of times a week, that's always going to help. Report an error in the passage at 6:34 Highlight the passage at 6:34

6:59 Anyway, that's just a few words I wanted to say. um yes i've uh i think i've got everything i need i've got my gong i've got my clock and uh yeah no please grab a chair if it's more comfortable i mean i i'm i've been a monk for almost 20 years now and well yeah more or less and i still sit in a chair so so that's right i um i also found that um For me, personally, I found the most comfortable position is actually sitting in a chair, but I put a lumbar roll at the back just to, so I'm not actually leaning back on the chair. Report an error in the passage at 6:59 Highlight the passage at 6:59

7:40 So that's just a bit of a pro tip. See what works for you. Anyway, that's the main thing. I want to get better at sitting. Yeah. Oh, for sure, for sure. So, I mean, you can always do a bit of yoga or something. I have to develop a bit of flexibility. I've found that with the new building project, I'm getting more flexible because I have to dart around under the floor joists at the moment. Report an error in the passage at 7:40 Highlight the passage at 7:40

8:11 So I'm sort of inadvertently developing some good flexibility. But that's all just... Yep, that's how we practice. We just figure out what works for us. us, yeah, the style of meditation, the posture and everything, that's sort of something we can cultivate over time, so all good. Right. Thank you for coming. You've come out on this rather cold evening, which is a good sign. So let's take the time for half an hour of meditation. Report an error in the passage at 8:11 Highlight the passage at 8:11

8:52 I've got my warm socks on, so nice and comfortable. Report an error in the passage at 8:52 Highlight the passage at 8:52

9:01 So, as usual, we, yeah, I always like to begin the meditation just by asking people to close their eyes and to just take the first minute or so to, yeah, just to sort of check in with the body. Report an error in the passage at 9:01 Highlight the passage at 9:01

9:28 I think you'll find with the eyes closed you start to... You just start to notice the other senses and for the most part that's the sensations in the body. It's a nice quiet room so you don't hear very much in here. It's just the hum of the heater. Not Report an error in the passage at 9:28 Highlight the passage at 9:28

9:52 much of a smell or taste or anything. So you just start to settle into your body and Report an error in the passage at 9:52 Highlight the passage at 9:52

10:01 to make sure it feels comfortable. We Report an error in the passage at 10:01 Highlight the passage at 10:01

10:08 just try to have kindness to our bodies. We try to And allow it to relax, allow it to be at ease. To Report an error in the passage at 10:08 Highlight the passage at 10:08

10:24 start with, we can just start by paying attention just to the toes on your left foot tonight. So you just notice how that part of the body feels. And with kindness, you can sort of just wish your toes well and allow them to be calm. To be at ease. The big toe, the smaller toes and the tiny toe at the end. Report an error in the passage at 10:24 Highlight the passage at 10:24

11:06 That sense of kindness and relaxation to spread through the Report an error in the passage at 11:06 Highlight the passage at 11:06

11:15 left foot there. Through the ball of the foot and across the arch of the foot there. And spreading to the heel as well. Report an error in the passage at 11:15 Highlight the passage at 11:15

11:36 And we'll just notice that sense of kindness and relaxation spreading through that part of the body. And Report an error in the passage at 11:36 Highlight the passage at 11:36

11:59 we'll let that sense of ease and relaxation just start spreading up, up through the instep of the foot there on the left-hand side. Report an error in the passage at 11:59 Highlight the passage at 11:59

12:10 And gradually flowing up, you just notice that sensation as it flows up through the ankle joint there. And also just spreading up through that area around the Achilles heel there. Report an error in the passage at 12:10 Highlight the passage at 12:10

12:31 and gradually that sense of kindness and relaxation spreads up through the into the lower leg there it's Report an error in the passage at 12:31 Highlight the passage at 12:31

12:44 gradually flowing up into the calf muscle there just Report an error in the passage at 12:44 Highlight the passage at 12:44

12:55 notice how that part of the body relax and how Report an error in the passage at 12:55 Highlight the passage at 12:55

13:01 it becomes loose and at ease we Report an error in the passage at 13:01 Highlight the passage at 13:01

13:22 also let that feeling of relaxation of kindness spread up the shin as well just Report an error in the passage at 13:22 Highlight the passage at 13:22

13:33 warming the The lower leg there, into the shin bone, calf, gradually Report an error in the passage at 13:33 Highlight the passage at 13:33

13:47 rising up, up through the knee. Report an error in the passage at 13:47 Highlight the passage at 13:47

14:14 Aches and pains or any sort of sensations there in the left knee. And we just have kindness towards that part of the body. And Report an error in the passage at 14:14 Highlight the passage at 14:14

14:42 little by little, we let that feeling of calm and ease and relaxation spread up into the thigh of the left leg there. First flowing through the Report an error in the passage at 14:42 Highlight the passage at 14:42

14:58 muscles of the upper part of the leg the quadriceps there we notice how each of those muscles starts to relax and to relinquish its grip on the body just Report an error in the passage at 14:58 Highlight the passage at 14:58

15:22 allowing that part of the body to be at ease and Report an error in the passage at 15:22 Highlight the passage at 15:22

15:38 little by little allow that sense of warm relaxation to spread from the the back of the knee and up through the hamstring muscles there Report an error in the passage at 15:38 Highlight the passage at 15:38

15:51 And again we feel them loosening, Report an error in the passage at 15:51 Highlight the passage at 15:51

15:57 becoming calm, becoming relaxed. And Report an error in the passage at 15:57 Highlight the passage at 15:57

16:25 gently we just turn our attention now to the right hand side of the body, to the, again to the toes. On Report an error in the passage at 16:25 Highlight the passage at 16:25

16:40 the right foot there you've got the big toe, smaller Report an error in the passage at 16:40 Highlight the passage at 16:40

16:47 toes, smallest toe. And we allow our mind just to rest there, to let that part of the body relax. Report an error in the passage at 16:47 Highlight the passage at 16:47

17:01 Have kindness to it. And Report an error in the passage at 17:01 Highlight the passage at 17:01

17:18 little by little, that sense of warm relaxation starts to spread through the right foot, through the ball of the foot, across the arch there, spreading into the heel as well. And Report an error in the passage at 17:18 Highlight the passage at 17:18

17:53 let that feeling slowly spread through the instep of the right foot and Report an error in the passage at 17:53 Highlight the passage at 17:53

18:02 creeping up into the ankle. A Report an error in the passage at 18:02 Highlight the passage at 18:02

18:08 feeling of calm and relaxation just permeating the joint there. Report an error in the passage at 18:08 Highlight the passage at 18:08

18:15 Just giving that part of the body a sense of ease. And Report an error in the passage at 18:15 Highlight the passage at 18:15

18:39 just notice how that feeling of relaxation starts to spread up from the ankle up into the lower part of the right leg, creeping up from the Achilles up into the calf muscle. Just noticing how that muscle just relaxes, just loosens its grip, and Report an error in the passage at 18:39 Highlight the passage at 18:39

19:17 just feels just comfortably at ease. And Report an error in the passage at 19:17 Highlight the passage at 19:17

19:42 little by little we notice that feeling of relaxation spread up through the shin as well. Again from the ankle and just flowing up through the shin bone, just warming the inner part of the leg, just creeping up into the joint of the knee there. From Report an error in the passage at 19:42 Highlight the passage at 19:42

20:34 the knee of the right leg, we allow that feeling, that kindness to the body to spread through the upper part of the thigh. Report an error in the passage at 20:34 Highlight the passage at 20:34

20:53 Through each of the muscles there, the quadriceps, just Report an error in the passage at 20:53 Highlight the passage at 20:53

21:01 noticing how that part of the body relaxes and Report an error in the passage at 21:01 Highlight the passage at 21:01

21:07 becomes peaceful and becomes at ease. Report an error in the passage at 21:07 Highlight the passage at 21:07

21:34 Slowly allow that feeling of relaxation spread from the back of the right knee and slowly up through those muscles at the back of the leg, the hamstring muscles. And again we allow them to become peaceful, to relax. Report an error in the passage at 21:34 Highlight the passage at 21:34

22:22 And we allow that sensation of calm, kind relaxation spread up from the upper part of the legs. And allow that feeling to spread through the hips. And just allow all those little muscles around that area just to relax and just to be at ease. Report an error in the passage at 22:22 Highlight the passage at 22:22

22:56 And you can just feel yourself settling into your posture. Report an error in the passage at 22:56 Highlight the passage at 22:56

23:18 And we notice that feelings start to creep up through the lower back. And we notice how it spreads through the lowest of the vertebrae there. Report an error in the passage at 23:18 Highlight the passage at 23:18

23:39 Just notice how that sense of kind of relaxation spreads from that point through the lower part of the back. Report an error in the passage at 23:39 Highlight the passage at 23:39

23:56 Spreading outwards through the muscles around the spine there. Report an error in the passage at 23:56 Highlight the passage at 23:56

24:05 And allowing each of them to relax and be at ease. Report an error in the passage at 24:05 Highlight the passage at 24:05

24:27 And little by little, that feeling spreads from the lower back, through the body, through to the tummy, to your belly. And again, we just have kindness to that part of the body. We let it relax. We let it be at ease. Just Report an error in the passage at 24:27 Highlight the passage at 24:27

24:56 let it all hang out there. Your belly. Let it be nice and comfortable there. And Report an error in the passage at 24:56 Highlight the passage at 24:56

25:22 allow that feeling of kind relaxation. spread up from the lower back and Report an error in the passage at 25:22 Highlight the passage at 25:22

25:31 up into that area where the the spine curves in the small of the back there we just noticed that sensation spread out from the center of the back to the all those muscles all those muscles around there and Report an error in the passage at 25:31 Highlight the passage at 25:31

26:09 also spreading from the inner curve of your back all the way through to the the front of your body to that area below the the breastbone there the that Report an error in the passage at 26:09 Highlight the passage at 26:09

26:29 area at the center of your body the solar plexus we Report an error in the passage at 26:29 Highlight the passage at 26:29

26:41 have kindness to that area of the body as well we're allowed to become calm and Report an error in the passage at 26:41 Highlight the passage at 26:41

27:06 we let that feeling of calm kind relaxation spread up into the upper part of the back especially that area right at the center there between the shoulder blades Report an error in the passage at 27:06 Highlight the passage at 27:06

27:23 We notice the tension there, draining away. And Report an error in the passage at 27:23 Highlight the passage at 27:23

27:35 we let that feeling spread right through the body, through to the chest, all the way to the ribs. We notice the calm come through, peace come through, kindness. Report an error in the passage at 27:35 Highlight the passage at 27:35

27:56 And we can just take a few breaths and just notice that sensation. And Report an error in the passage at 27:56 Highlight the passage at 27:56

· · · silence, 1 minute

28:39 now, very gently. Report an error in the passage at 28:39 Highlight the passage at 28:39

28:43 We can just change our position of attention to the fingers of the left hand. Report an error in the passage at 28:43 Highlight the passage at 28:43

28:59 And we notice the way that sense of calm and relaxation spreads through the fingers there. From the thumb, through the index finger, middle finger, ring finger, pinky finger. And we'll let that sense of calm. Spread from the fingers into the hand, across the back of the hand, across the palm, and creeping all the way into the wrist there, into that part of the body. Report an error in the passage at 28:59 Highlight the passage at 28:59

29:48 And we relax that part of the body. We allow it to be peaceful. And Report an error in the passage at 29:48 Highlight the passage at 29:48

30:13 again, we let that feeling of warm relaxation spread through the forearm. It's creeping up first through the outside of the forearm there, that group of muscles there. Report an error in the passage at 30:13 Highlight the passage at 30:13

30:31 And also the inner part of the arm there. That kindness, that relaxation spreading up all the way up to the crook of the elbow there. And Report an error in the passage at 30:31 Highlight the passage at 30:31

30:59 also spreading out through to the funny bone there, the outer part of the elbow. And just very gradually allow that sense of calm, kind relaxation to spread up through the outer part of the upper arm there. Report an error in the passage at 30:59 Highlight the passage at 30:59

31:28 Again, letting those muscles relax and be at ease and Report an error in the passage at 31:28 Highlight the passage at 31:28

31:37 creeping up into the bicep as well. Just noticing that part of the body being calm and at ease. Report an error in the passage at 31:37 Highlight the passage at 31:37

32:04 We also allow, once again, we just change the focus of our attention to the right hand, to the fingers there, to Report an error in the passage at 32:04 Highlight the passage at 32:04

32:18 the thumb, the index finger, to the middle finger, ring finger. And a little finger there. Report an error in the passage at 32:18 Highlight the passage at 32:18

32:38 Just notice how that sense of calm, of ease spreads through the hand, across Report an error in the passage at 32:38 Highlight the passage at 32:38

32:50 the back, back of the hand, across the palm, creeping Report an error in the passage at 32:50 Highlight the passage at 32:50

32:57 up into the wrist there. And just learn that sense of kind relaxation to Report an error in the passage at 32:57 Highlight the passage at 32:57

33:09 flow up through the outer part of the forearm. And Report an error in the passage at 33:09 Highlight the passage at 33:09

33:18 up through the inner part too. Again, that feeling of relaxation spreading across the skin. up into the hook of the arm. And from Report an error in the passage at 33:18 Highlight the passage at 33:18

33:46 the right elbow, we notice how that sense of relaxation spreads first through the outer part of the upper arm, through those muscles there, up Report an error in the passage at 33:46 Highlight the passage at 33:46

34:07 through the bicep as well, up through the biceps. And Report an error in the passage at 34:07 Highlight the passage at 34:07

34:18 we let that calm just risen up into the upper part of the arms there to sink into the into the shoulders there right into the joints there and also just notice how that sense of kind relaxation spreads across the back of the neck once again it's releasing any tension there from Report an error in the passage at 34:18 Highlight the passage at 34:18

35:20 the back of the neck we let that feeling of peace of kindness spread up through the throat through the up into your into your jaw there and Report an error in the passage at 35:20 Highlight the passage at 35:20

35:44 we know Notice how that part of the body also relaxes and becomes loose. We Report an error in the passage at 35:44 Highlight the passage at 35:44

36:05 notice how all the muscles around the mouth, around the lips, we notice how they all become peaceful and calm. And Report an error in the passage at 36:05 Highlight the passage at 36:05

36:27 as that feeling rises up through the face, through the cheekbones there, and Report an error in the passage at 36:27 Highlight the passage at 36:27

36:41 we notice all that area around the eyes. around the nose around the up to your eyebrows that Report an error in the passage at 36:41 Highlight the passage at 36:41

37:00 area around the forehead as well starts to relax starts to become calm and Report an error in the passage at 37:00 Highlight the passage at 37:00

37:21 we also allow the sensation to flow up up the back of your head just creeping all the way up and gradually finding its way to the crown of the head the very top of the body that highest part And we have kindness to that part of the body. We Report an error in the passage at 37:21 Highlight the passage at 37:21

37:53 let it be at ease. And we let it be calm. And Report an error in the passage at 37:53 Highlight the passage at 37:53

38:11 just take a moment now just to notice how your body as a whole feels. How you feel after just taking that time just to be with each part of the body. Report an error in the passage at 38:11 Highlight the passage at 38:11

38:28 And just notice how as a whole it feels more calm, more peaceful. Report an error in the passage at 38:28 Highlight the passage at 38:28

38:44 Okay, I will ring the gong three times. And at the end of the third gong we can come out of our meditation and open our eyes. I hope you Report an error in the passage at 38:44 Highlight the passage at 38:44

· · · silence, 1 minute

39:33 all enjoyed it. So please if you need to wriggle or make yourself comfortable that's all good. At this time there's a few minutes left so I'll invite anyone to ask any questions they might have or any comments they might have. Report an error in the passage at 39:33 Highlight the passage at 39:33

40:02 I mean that's the style of meditation I like to teach. You'll notice the There might be a bit of variation each Thursday, but you're all welcome to come along again each week and join us. Ajahn Santuri, I think, will be back next week with his immutable style. Report an error in the passage at 40:02 Highlight the passage at 40:02

40:21 So, yeah, please join us then. So that's all good. And, yeah, we can pack up. Great. There you go. Cheers. Thank you for joining. Thanks, Bob. Thank you. Cheers. All right. Report an error in the passage at 40:21 Highlight the passage at 40:21

40:36 Thanks for coming along, Mary and Jonathan. Thanks for having me. No worries, all good. And thanks for organising everything, Ajahn and Thomas. Report an error in the passage at 40:36 Highlight the passage at 40:36