Friday Night Guided Meditation

0:01 How long are we supposed to meditate? Report an error in the passage at 0:01 Highlight the passage at 0:01

0:06 Oh yeah, if we meditate longer, I don't have to talk so long. A good point. Let's just say really long. So today's hour and a half meditation will start soon. Let's see how we... Maybe we don't have to have a time limit. We'll just see how we go. It's usually about half an hour, isn't it? Oh, okay. Okay, today's hour and a half. Report an error in the passage at 0:06 Highlight the passage at 0:06

0:29 Very good. Okay, welcome to the quiet silence meditation. So if you're here first time, good luck. If you're here 10th time, even better luck. So in the beginning, it's always good to feel your body a little bit. And the best way to feel your body is to close your eyes. When you close your eyes, you start feeling how does the body feel. Report an error in the passage at 0:29 Highlight the passage at 0:29

1:04 Sometimes, quite often, we teach this thing called body contemplation or body awareness, however you want to call it. How does your body feel like? It's been perhaps a busy week for everybody. Report an error in the passage at 1:04 Highlight the passage at 1:04

1:25 Just breathe into the body. Breathe in kindness. For a while, I can just sit. Report an error in the passage at 1:25 Highlight the passage at 1:25

1:37 Nothing to do. Nowhere to go for a little while. Only thing you have to do is Relax. Report an error in the passage at 1:37 Highlight the passage at 1:37

1:49 Just Report an error in the passage at 1:49 Highlight the passage at 1:49

1:54 breathe into the body and breathe out. Isn't it nice? You don't have to scroll your phone. You don't have to think about anything, write emails, run here and there. You Report an error in the passage at 1:54 Highlight the passage at 1:54

2:28 are just breathing. You Report an error in the passage at 2:28 Highlight the passage at 2:28

2:44 can also give a little interest to your mind by thinking about Report an error in the passage at 2:44 Highlight the passage at 2:44

2:56 The body in different ways. Report an error in the passage at 2:56 Highlight the passage at 2:56

3:00 Where are these points in my body which are more tight than others? Are there any points in your body which you really, really need to be kind? Allow them to relax more. Report an error in the passage at 3:00 Highlight the passage at 3:00

3:22 Do you have knots in your stomach? Are you worried about something? Stressed about life? Report an error in the passage at 3:22 Highlight the passage at 3:22

3:38 Quite often we do worry in our stomach. That is the gut feeling. What if something bad will happen? Report an error in the passage at 3:38 Highlight the passage at 3:38

3:53 But what if nothing bad truly happens? You don't know the future. Just breathe into the stomach and relax. You don't know the future. Nobody knows the future. Just relax. Report an error in the passage at 3:53 Highlight the passage at 3:53

4:20 What about Report an error in the passage at 4:20 Highlight the passage at 4:20

4:29 your shoulders? Do you feel that you've been carrying the weight of the world on your shoulders? Report an error in the passage at 4:29 Highlight the passage at 4:29

4:39 So many responsibilities you think you have to have. If you will die tonight, does any of those responsibilities really matter? Report an error in the passage at 4:39 Highlight the passage at 4:39

4:57 Do you really need to worry about the world? Carry the weight. Report an error in the passage at 4:57 Highlight the passage at 4:57

5:04 Allow the shoulders. Relax. Be kind towards your shoulders. Report an error in the passage at 5:04 Highlight the passage at 5:04

5:21 Same with the neck. Your neck might be tired. It's been carrying the heavy head of yours. Report an error in the passage at 5:21 Highlight the passage at 5:21

5:34 All week again, neck Report an error in the passage at 5:34 Highlight the passage at 5:34

5:39 might be tired, just stretch your neck a little bit. Isn't it nice just to relax for a while? You're surrounded by kind people. We all know, we all have those same sufferings. We do. Report an error in the passage at 5:39 Highlight the passage at 5:39

6:07 You're not alone. Report an error in the passage at 6:07 Highlight the passage at 6:07

6:11 Allow your neck to relax. Report an error in the passage at 6:11 Highlight the passage at 6:11

6:19 You can Report an error in the passage at 6:19 Highlight the passage at 6:19

· · · silence, 1 minute

6:57 even give kindness to the smallest parts of your body. Report an error in the passage at 6:57 Highlight the passage at 6:57

7:06 We don't need to do a whole body scan, but if you try to give kindness to some small part of your body, the kindness starts growing. So Report an error in the passage at 7:06 Highlight the passage at 7:06

7:23 really try, truly feel the smallest toe on your left foot, the small toe. What feelings do you have on the left foot, small toe? Report an error in the passage at 7:23 Highlight the passage at 7:23

7:44 Warmth, pressure? Coolness. Whatever it is. Imagine that small toe. And give it a little bit of kindness. Now that small toe. And Report an error in the passage at 7:44 Highlight the passage at 7:44

8:14 if you think about the toe next to it. Does Report an error in the passage at 8:14 Highlight the passage at 8:14

8:22 it feel different than the small toe if you compare them? Do you Report an error in the passage at 8:22 Highlight the passage at 8:22

8:33 actually feel it? Can you actually give it kindness? Even that second toe. Report an error in the passage at 8:33 Highlight the passage at 8:33

8:44 No need to go rushing around here and there. The most important thing now is to give kindness. Now Report an error in the passage at 8:44 Highlight the passage at 8:44

8:58 even that toe, to relax. Give it kindness. And Report an error in the passage at 8:58 Highlight the passage at 8:58

9:11 then all the toes in your left foot curls up naturally and softly. Report an error in the passage at 9:11 Highlight the passage at 9:11

9:26 Relaxing with kindness you are showing them. Foot Report an error in the passage at 9:26 Highlight the passage at 9:26

9:38 from the angle down to the toes which are already kinder. And Report an error in the passage at 9:38 Highlight the passage at 9:38

9:46 the same. on your right foot your right foot from the angle down to the toes allow them to relax with kindness your body does deserve kindness then Report an error in the passage at 9:46 Highlight the passage at 9:46

10:12 you can feel your legs your right leg from the pelvis down but to be on its own weight pushing down and the left leg from the pelvis down allow it to Report an error in the passage at 10:12 Highlight the passage at 10:12

10:33 Be pulled down by the gravity. All Report an error in the passage at 10:33 Highlight the passage at 10:33

10:40 the muscles around your pelvis, all the bones are just relaxing. And Report an error in the passage at 10:40 Highlight the passage at 10:40

10:53 again, if you bring your attention to your tummy, you're still breathing into the stomach. You Report an error in the passage at 10:53 Highlight the passage at 10:53

11:09 are still giving kindness and relaxation. The Report an error in the passage at 11:09 Highlight the passage at 11:09

11:28 body starts to settle on its own natural posture. Report an error in the passage at 11:28 Highlight the passage at 11:28

11:37 Sitting in the sea of kindness, where it's buoyant by itself. Report an error in the passage at 11:37 Highlight the passage at 11:37

11:47 Even if you pay attention to your back, your lower back, and your upper back, the body finds its own posture in the space. Report an error in the passage at 11:47 Highlight the passage at 11:47

12:04 Just relax, breathe. Report an error in the passage at 12:04 Highlight the passage at 12:04

12:11 And Report an error in the passage at 12:11 Highlight the passage at 12:11

12:20 one more time, feel the shoulder. There might be still pressure there. Report an error in the passage at 12:20 Highlight the passage at 12:20

12:30 Your right hand is almost pulling down on your right shoulder. The Report an error in the passage at 12:30 Highlight the passage at 12:30

12:45 same with your left hand is pulling down your left shoulder. Both Report an error in the passage at 12:45 Highlight the passage at 12:45

12:58 of your hands are resting naturally in front of you. The Report an error in the passage at 12:58 Highlight the passage at 12:58

13:11 whole body up to your shoulders is starting to feel like it's sitting in the sea of kindness, relaxation. The Report an error in the passage at 13:11 Highlight the passage at 13:11

13:31 body is just breathing there. Report an error in the passage at 13:31 Highlight the passage at 13:31

13:48 If you bring your attention to your face, what Report an error in the passage at 13:48 Highlight the passage at 13:48

13:55 does your face look like? Do you have suffering in your face? Do Report an error in the passage at 13:55 Highlight the passage at 13:55

14:04 you have kindness in your face? Do you worry? Report an error in the passage at 14:04 Highlight the passage at 14:04

14:13 Just allow the facial muscles to relax. Report an error in the passage at 14:13 Highlight the passage at 14:13

14:35 You know there are people around you, but you are in this own bubble of yours. There are kind people around us, but you are in your own space and people. Report an error in the passage at 14:35 Highlight the passage at 14:35

14:59 are there by themselves. Report an error in the passage at 14:59 Highlight the passage at 14:59

· · · silence, 1 minute

15:42 your body, if there's pain. Report an error in the passage at 15:42 Highlight the passage at 15:42

15:47 Just tell yourself it's okay, whatever body you want to do, it's okay. Just be kind towards the whole body. Report an error in the passage at 15:47 Highlight the passage at 15:47

16:01 And by giving kindness to your body, you're giving kindness to your mind. Can Report an error in the passage at 16:01 Highlight the passage at 16:01

16:33 you see the whole body is breathing? It's Report an error in the passage at 16:33 Highlight the passage at 16:33

16:42 just breathing because it's alive. It needs a certain amount of oxygen. And Report an error in the passage at 16:42 Highlight the passage at 16:42

16:51 you might even notice that the body is regulating how it breathes. Sometimes the breath is deep and sometimes very shallow. Report an error in the passage at 16:51 Highlight the passage at 16:51

17:08 Sometimes the breath... Disappears for a while. Just Report an error in the passage at 17:08 Highlight the passage at 17:08

17:21 be interested about it. What does the body need? How much breath? You Report an error in the passage at 17:21 Highlight the passage at 17:21

· · · silence, 1 minute

18:11 don't need to do anything. Just maintain curiosity about the body breathing. Mind Report an error in the passage at 18:11 Highlight the passage at 18:11

· · · silence, 3 minutes

20:55 be wandering here and there. See Report an error in the passage at 20:55 Highlight the passage at 20:55

21:07 those quiet moments between Report an error in the passage at 21:07 Highlight the passage at 21:07

21:27 the words when I speak. Report an error in the passage at 21:27 Highlight the passage at 21:27

21:37 There is quietness in your mind. You Report an error in the passage at 21:37 Highlight the passage at 21:37

· · · silence, 6 minutes

28:05 can smile. It hurts less if you smile. And Report an error in the passage at 28:05 Highlight the passage at 28:05

28:16 then continue breathing a little bit longer. We Report an error in the passage at 28:16 Highlight the passage at 28:16

28:30 don't have that much time left. Don't waste your time. Just smile and breathe. Report an error in the passage at 28:30 Highlight the passage at 28:30

· · · silence, 2 minutes

30:58 Now one more time, bring your attention back to your body. What? Report an error in the passage at 30:58 Highlight the passage at 30:58

31:09 Positive changes can you see in your body just by sitting very short time quietly. Report an error in the passage at 31:09 Highlight the passage at 31:09

31:20 Concentrate on the good things, what has happened in your body. Is Report an error in the passage at 31:20 Highlight the passage at 31:20

31:33 the body a little bit more relaxed than it was when you got here? Report an error in the passage at 31:33 Highlight the passage at 31:33

31:41 Does it almost feel healthier? Does Report an error in the passage at 31:41 Highlight the passage at 31:41

32:05 the body breathe more naturally now? What Report an error in the passage at 32:05 Highlight the passage at 32:05

32:25 about your mind? You've been sitting here for a very short time. Report an error in the passage at 32:25 Highlight the passage at 32:25

32:32 Is your mind more at ease now? How Report an error in the passage at 32:32 Highlight the passage at 32:32

32:56 does your mind perceive the breath? If you look at it one more time, can Report an error in the passage at 32:56 Highlight the passage at 32:56

33:27 you see how beautiful and smooth the breath is? More Report an error in the passage at 33:27 Highlight the passage at 33:27

33:47 beautiful and smoother you see the breath, more happiness and kindness there is in your mind. I Report an error in the passage at 33:47 Highlight the passage at 33:47

34:17 will ring the bell now three times. Please listen carefully. All the three rings and then you can open your eyes to come back to the world. Report an error in the passage at 34:17 Highlight the passage at 34:17