Friday Night Guided Meditation

0:00 Very good. So this is the ongoing meditation class and we'll be... Does anybody know how long we're going to be meditating? Report an error in the passage at 0:00 Highlight the passage at 0:00

0:10 Half an hour? Two hours? Three hours? I went to teach the kids some time ago. I was in Indonesia. We had the Sunday school, the little kids in the Sunday school. And then I asked, like, how long you want to meditate? And I said, one hour? And they were like, no! I said, what? Two hours? No! How long do you want to meditate? Three hours? And they're like, okay, five minutes. Report an error in the passage at 0:10 Highlight the passage at 0:10

0:40 Okay, half an hour. Yes, we can do that. So make sure you take a comfortable seat. Well, before you even take the comfortable seat, turn off the phones. Report an error in the passage at 0:40 Highlight the passage at 0:40

0:52 So check one more time. If you're uncertain about the phone, just put it on silent because somebody's going to get almost to the jhāna and your phone goes off. Report an error in the passage at 0:52 Highlight the passage at 0:52

1:05 Once you turn off the phone, then you can close your eyes. Report an error in the passage at 1:05 Highlight the passage at 1:05

1:14 And after you close your eyes, just feel your body a little bit. How does your body feel today? Maybe you had a long week. It's been hot here in Perth. Maybe there's stress in the body. Just wiggle your body a little bit. Make sure it's comfortable wherever you're sitting. Report an error in the passage at 1:14 Highlight the passage at 1:14

1:35 Take your time. The longer you take in the beginning, the better and nicer it is to sit. Report an error in the passage at 1:35 Highlight the passage at 1:35

1:51 Then always in the beginning, I like to tell everybody to breathe into the tummy. Sigh out a little bit of problems of the world. Report an error in the passage at 1:51 Highlight the passage at 1:51

2:04 For now, for a little while, there's nothing we need to do. We're just sitting here, relaxing. And even if you're lying down, that's good enough. Report an error in the passage at 2:04 Highlight the passage at 2:04

2:22 Just remember, we're not trying to solve any problems here. We're not trying to make things happen. Report an error in the passage at 2:22 Highlight the passage at 2:22

2:33 We're trying to do less while meditating. Not to do more. When Report an error in the passage at 2:33 Highlight the passage at 2:33

2:59 meditating, important thing is to have a good attitude. Whatever happens in your mind, whatever happens in your body, Report an error in the passage at 2:59 Highlight the passage at 2:59

3:14 try to have good attitude towards that. Good attitude means kindness, letting go, accepting, forgiving, all kind of those kind of qualities. Those Report an error in the passage at 3:14 Highlight the passage at 3:14

3:37 kind of qualities would you expect from Or what you would like from others to have towards yourself. You can have those qualities towards yourself and it's very important to cultivate those qualities. Report an error in the passage at 3:37 Highlight the passage at 3:37

3:54 So look at your body. Report an error in the passage at 3:54 Highlight the passage at 3:54

4:01 Feel your body through those qualities. Report an error in the passage at 4:01 Highlight the passage at 4:01

4:08 Sure, the body is not perfect. But it's good enough. Report an error in the passage at 4:08 Highlight the passage at 4:08

4:17 The body is sick, but you can forgive the body being sick. It's not the body's fault. Report an error in the passage at 4:17 Highlight the passage at 4:17

4:27 The body is tired. Report an error in the passage at 4:27 Highlight the passage at 4:27

4:32 It's okay. Report an error in the passage at 4:32 Highlight the passage at 4:32

4:37 Allow the whole body just to relax. We can Report an error in the passage at 4:37 Highlight the passage at 4:37

5:05 even go through different parts of the body and give it kindness. Report an error in the passage at 5:05 Highlight the passage at 5:05

5:12 You can even look at the tiny, teeny tiny small toe on your left foot. Feel it. Do you have any feelings on the small toe on your left foot? Can you imagine it, what it would look like? Report an error in the passage at 5:12 Highlight the passage at 5:12

5:34 Be interested on that small toe. Report an error in the passage at 5:34 Highlight the passage at 5:34

5:43 And when you start giving kindness to the small parts of your body, you're doing actively kindness and letting go. Report an error in the passage at 5:43 Highlight the passage at 5:43

5:57 So really imagine that, even though there's not much feeling there, but maybe Report an error in the passage at 5:57 Highlight the passage at 5:57

6:05 there is moisture, heat, coolness from the wind. Imagine that small toe. Don't go rushing around. Report an error in the passage at 6:05 Highlight the passage at 6:05

6:20 And give it kindness. Allow it to relax. Report an error in the passage at 6:20 Highlight the passage at 6:20

6:27 And if you think about the toe next to it, the small toe on your left foot, it's a different kind of feeling there. Report an error in the passage at 6:27 Highlight the passage at 6:27

6:41 There is. Report an error in the passage at 6:41 Highlight the passage at 6:41

6:47 Allow it to relax. Smile. Even towards that toe and Report an error in the passage at 6:47 Highlight the passage at 6:47

6:59 the middle toe on the left foot. Report an error in the passage at 6:59 Highlight the passage at 6:59

7:05 Even that has different feelings than the other toes before that. And Report an error in the passage at 7:05 Highlight the passage at 7:05

7:17 the toe next to it. Going towards the big toe on the left foot and the big toe on your left foot and allow all the toes curl softly and naturally on your left leg, left foot. Report an error in the passage at 7:17 Highlight the passage at 7:17

7:38 Allow them to relax. Report an error in the passage at 7:38 Highlight the passage at 7:38

7:43 Do you notice Report an error in the passage at 7:43 Highlight the passage at 7:43

7:54 that even these small acts of kindness and letting go feels nice? Report an error in the passage at 7:54 Highlight the passage at 7:54

8:07 And if you do all the relaxing for the whole toes on your right foot, Report an error in the passage at 8:07 Highlight the passage at 8:07

8:15 imagine your toes like the little baby's toes, they're soft and curling naturally. And Report an error in the passage at 8:15 Highlight the passage at 8:15

8:30 you can imagine your whole right leg from the pelvis downwards towards the knee, towards the ankle, towards those toes you gave kindness. Report an error in the passage at 8:30 Highlight the passage at 8:30

8:47 Allow your right leg, To relax, give it kindness. Report an error in the passage at 8:47 Highlight the passage at 8:47

8:57 Same with your left leg. Your whole left leg is naturally resting there by the weight, its own weight. And Report an error in the passage at 8:57 Highlight the passage at 8:57

9:19 then feel what it feels inside of your pelvis. Your Report an error in the passage at 9:19 Highlight the passage at 9:19

9:31 pelvis bone is naturally sitting or resting on the ground. Then Report an error in the passage at 9:31 Highlight the passage at 9:31

9:42 move again into your tummy. And breathe into the stomach. Even the stomach, I hope you don't have any stomach problems. But even if you have stomach problems or nervousness in your stomach, allow it to be. Report an error in the passage at 9:42 Highlight the passage at 9:42

10:09 It's okay. Report an error in the passage at 10:09 Highlight the passage at 10:09

10:14 This is your gut feeling. But allow that gut feeling to be. Be kind towards that gut feeling. Report an error in the passage at 10:14 Highlight the passage at 10:14

10:32 Allow your lower back. In the middle back, curve naturally. Report an error in the passage at 10:32 Highlight the passage at 10:32

10:45 Go up towards your shoulders. Report an error in the passage at 10:45 Highlight the passage at 10:45

10:52 Your right shoulder is almost feeling like it's pulled down by your right hand. Allow your right shoulder to relax. Report an error in the passage at 10:52 Highlight the passage at 10:52

11:05 And the Report an error in the passage at 11:05 Highlight the passage at 11:05

11:11 same with your left shoulder. The left hand is pulling down the left shoulder and it relaxes by itself. Report an error in the passage at 11:11 Highlight the passage at 11:11

11:26 Both of your shoulders are just finding their natural way of being. Report an error in the passage at 11:26 Highlight the passage at 11:26

11:38 With your neck, which has been holding up your heavy head all day, give kindness towards the neck muscles. Report an error in the passage at 11:38 Highlight the passage at 11:38

11:52 Be interested about your neck. How does it want to be? Report an error in the passage at 11:52 Highlight the passage at 11:52

12:14 Both of your hands are just resting naturally on their own weight any which way they want to be. Report an error in the passage at 12:14 Highlight the passage at 12:14

12:29 Your fingers are just softly curling Report an error in the passage at 12:29 Highlight the passage at 12:29

12:39 down as they want to be. Report an error in the passage at 12:39 Highlight the passage at 12:39

12:47 Your whole body from the neck down starts to feel like it's been submerged Report an error in the passage at 12:47 Highlight the passage at 12:47

12:57 in the water of kindness. Can Report an error in the passage at 12:57 Highlight the passage at 12:57

13:08 you see or feel how the body is just holding itself naturally? How the body is breathing? Report an error in the passage at 13:08 Highlight the passage at 13:08

13:43 Calm down. Calm. Same Report an error in the passage at 13:43 Highlight the passage at 13:43

· · · silence, 1 minute

14:22 if you go towards the face and the facial muscles. Allow the jaw muscles to relax. Report an error in the passage at 14:22 Highlight the passage at 14:22

14:37 Relax. The Report an error in the passage at 14:37 Highlight the passage at 14:37

14:43 tongue inside of your mouth is resting on its own weight. The Report an error in the passage at 14:43 Highlight the passage at 14:43

14:59 muscles around the chins are Report an error in the passage at 14:59 Highlight the passage at 14:59

15:07 relaxing. All Report an error in the passage at 15:07 Highlight the passage at 15:07

15:13 the wrinkles around your eyes are smoothening out. Report an error in the passage at 15:13 Highlight the passage at 15:13

15:36 Imagine kind face on your facial expression. Report an error in the passage at 15:36 Highlight the passage at 15:36

16:11 If you have expression of kindness, whatever Report an error in the passage at 16:11 Highlight the passage at 16:11

16:22 happens in your mind or in your body, it is okay. Report an error in the passage at 16:22 Highlight the passage at 16:22

· · · silence, 1 minute

17:32 You don't need to figure out what you're doing. Just always come back to the attitude of kindness. Report an error in the passage at 17:32 Highlight the passage at 17:32

17:50 Anchor yourself for a while. Report an error in the passage at 17:50 Highlight the passage at 17:50

17:55 With the expression of kindness on your face, wherever Report an error in the passage at 17:55 Highlight the passage at 17:55

18:14 the mind wants to go, bring it back to the kindness. Then Report an error in the passage at 18:14 Highlight the passage at 18:14

· · · silence, 1 minute

19:31 if you allow the mind and body to relax, Report an error in the passage at 19:31 Highlight the passage at 19:31

19:38 you might Report an error in the passage at 19:38 Highlight the passage at 19:38

19:46 start noticing that the breath appears once in a while. Just Report an error in the passage at 19:46 Highlight the passage at 19:46

19:56 look at the breath through the kindness you have on your face. Report an error in the passage at 19:56 Highlight the passage at 19:56

20:08 Can you see the beautiful in-breath coming in and Report an error in the passage at 20:08 Highlight the passage at 20:08

20:22 beautiful out-breath going out? Look Report an error in the passage at 20:22 Highlight the passage at 20:22

20:31 at it with kindness for a while and Report an error in the passage at 20:31 Highlight the passage at 20:31

20:45 wherever the mind then wants to go for a while, allow Report an error in the passage at 20:45 Highlight the passage at 20:45

20:56 it to go with kindness to Report an error in the passage at 20:56 Highlight the passage at 20:56

· · · silence, 3 minutes

23:31 slip away. Just be with the breath. Report an error in the passage at 23:31 Highlight the passage at 23:31

23:41 Relax. Getting Report an error in the passage at 23:41 Highlight the passage at 23:41

· · · silence, 5 minutes

28:43 close to the end of the meditation. Report an error in the passage at 28:43 Highlight the passage at 28:43

28:48 One more time check in with the breath and Report an error in the passage at 28:48 Highlight the passage at 28:48

· · · silence, 1 minute

30:08 feel your body as a whole. Report an error in the passage at 30:08 Highlight the passage at 30:08

30:17 What positive changes can you notice in your body now that you've been meditating for a while? Report an error in the passage at 30:17 Highlight the passage at 30:17

30:30 Look into the positive things that have changed. Report an error in the passage at 30:30 Highlight the passage at 30:30

30:38 Is your body a bit more relaxed? Does Report an error in the passage at 30:38 Highlight the passage at 30:38

30:49 it almost feel healthier that you sit for a while? Does Report an error in the passage at 30:49 Highlight the passage at 30:49

31:02 the breath breath flow easier. What about your Report an error in the passage at 31:02 Highlight the passage at 31:02

31:23 mind? Report an error in the passage at 31:23 Highlight the passage at 31:23

31:28 Does your mind feel a bit more at ease? Is it more relaxed? Has Report an error in the passage at 31:28 Highlight the passage at 31:28

31:45 there been letting go happening in your mind? I Report an error in the passage at 31:45 Highlight the passage at 31:45

32:00 will ring the bell now three times to mark the end of the meditation. Please listen carefully. The bell. After Report an error in the passage at 32:00 Highlight the passage at 32:00

32:15 the third don't. You can open your eyes. It's Report an error in the passage at 32:15 Highlight the passage at 32:15

· · · silence, 1 minute

32:53 the end of the meditation. Report an error in the passage at 32:53 Highlight the passage at 32:53