Uncertainty, Resilience & Confidence

0:00 Yes, I think that's recording. Anyway, we are a small group today so I don't know if we will put the recording up or not because usually I have like a bit of a theme that I follow and then I try to do that over a couple of weeks and I've done two topics already out of four but when I was thinking about it today it just somehow didn't... Report an error in the passage at 0:00 Highlight the passage at 0:00

0:24 I just dropped the whole idea and thought okay just have a little break and it is getting close to the time where the monks are not going to be here for three months so it kind of reminded me I was a primary school teacher in the past and when you get kind of close to the year at the end of the year you just you know finish off what you have to finish off some things you can't really quite finish off and especially like for sports sports, you would go to the gym with the kids, but you would tell them, okay, it's the last time, so you can basically tell me which games you would like to do. Report an error in the passage at 0:24 Highlight the passage at 0:24

1:02 And that was kind of the last lesson, usually. It would have to be sports, so here it will have to be meditation or somehow related to meditation. But I thought maybe tonight... Report an error in the passage at 1:02 Highlight the passage at 1:02

1:16 Put the ball in your court at the beginning of the session and see if there is anything you would like me to talk about tonight or any kind of meditation problem that you maybe have that you would like to have addressed in a meditation. So I would be quite happy to adapt and adjust. I came here once and there was one person who turned up to the class. Report an error in the passage at 1:16 Highlight the passage at 1:16

1:47 Obviously, Thomas and Ariel were here. I think you were driving me at that time. So we just had a bit of a Q &A with the person who was here for 15-20 minutes. And then I actually guided a personal meditation for that person and the question that that person had. So I'm quite happy to adapt as well. Report an error in the passage at 1:47 Highlight the passage at 1:47

2:08 If there is anything in the room, if you want to help me a little bit tonight, otherwise I'll see what comes up. Yeah. Is there anything which you'd like to do? Or anything which has happened to you recently? Or when you, you know, took some time to meditate, an obstacle that came up? Report an error in the passage at 2:08 Highlight the passage at 2:08

2:33 Yes, please. Yes. Report an error in the passage at 2:33 Highlight the passage at 2:33

2:40 Yes. So uncertainty is one of those characteristics of life. In Buddhism we call it Anicca and it's often translated as not sure or it's translated as irregular. So I'm not sure how familiar you are with how the monks live but in our tradition we give up our possessions, we give up our money, we give up most of our power and we live in a property that is bought by the Buddhist society. Report an error in the passage at 2:40 Highlight the passage at 2:40

3:18 And then we hope that people will come and feed us. Because we can't grow things, we can't buy things, we can't cook things, so we are very dependent. And in our kind of regulations that are called Vinaya, there is something called Nicha Bhata, which means, Bhata is like a meal, and Nicha means it's regular. Report an error in the passage at 3:18 Highlight the passage at 3:18

3:45 So we have certain people, like I think even Thomas and Arielle are coming on Wednesdays now these days. Or you have certain people who come on a certain day. So sometimes I don't even have to find out what day it is. I just have to have a look who is there. Or sometimes I just have a look on the table. Report an error in the passage at 3:45 Highlight the passage at 3:45

4:03 And some of our supporters, they bring the same dish every week. So just by seeing the dish, I actually know who the person is. So that is the regularity. It's the people who come every Wednesday or every Tuesday or every Thursday. And that's nitya. And anitya means irregular. And of course we are used to regularity. Report an error in the passage at 4:03 Highlight the passage at 4:03

4:32 We are comfortable with regularity. So again, tapping back into being a primary school teacher in the past, what you want to give your children is regularity rhythm you want to give them an understanding that things are stable that they run in a certain way that they are dependable so that they can start to trust that they can start to build some confidence but then you also have to teach them that that regularity is something beautiful and something good and something that makes you feel safe but Life doesn't always function that way. You come on a Wednesday and Thomas and Ariel are not there. Or you come on another day and the person who is always there is not there. Report an error in the passage at 4:32 Highlight the passage at 4:32

5:23 Today, for example, it took a while for people to arrive and there wasn't any rice and we're like, are we going to have rice today or are we not going to have rice? So that's one of those things that we get comfortable with, that we get used to as monastics. Report an error in the passage at 5:23 Highlight the passage at 5:23

5:41 you want that safety of regularity to have a strong foundation to feel safe to feel confident but then every now and then you want to test yourself a little bit and see what happens if things that normally go in a certain way am i able to cope with that because that's what life will do we will get sick We will lose some people. We will, you know, not get the things we want. That is basically the nature of life. So, but now we have to make sure that we come from this place of safety. Report an error in the passage at 5:41 Highlight the passage at 5:41

6:20 We move into this place of challenge where we feel like, oh, this is interesting. This is a bit of a challenge. Let's adapt. Let's try things out. Let's see how I can actually cope. And then growth happens. When we still feel grounded and comfortable enough. But now when it goes into the red zone where the regularity and where the things that normally happen or the things that we normally expect to happen go so much out of order that we get into the red zone and that we start to get overwhelmed. Report an error in the passage at 6:20 Highlight the passage at 6:20

6:57 And that's basically also how traumas happen, for example. But we have to understand that not every event that happens necessarily needs to be a traumatic event. It always depends on the person, how they see the world, what kind of resources they have, how grounded they feel, and where they are in this kind of window of feeling safe, feeling grounded, feeling challenged, but not feeling overwhelmed. Report an error in the passage at 6:57 Highlight the passage at 6:57

7:29 overwhelmed. We have to make sure that we don't hang out in the spaces of being overwhelmed for too long. Or when we start to realize that we start to get destabilized, that we find ways and means to come back into this space of safety. That we retreat from whatever is happening, from whatever is triggering us, from whatever is difficult. Report an error in the passage at 7:29 Highlight the passage at 7:29

7:59 to this space of safety and then watch it from there and then when we feel confident enough then we can move out into it and move in and out and become more and more confident and more and more resilient and more more wise about these things as well because there is big changes coming for all of us so we know that you know relationships We know that our bodies, we know that the world in its nature is actually very uncertain. But if we are prepared for that, then it is easier. Report an error in the passage at 7:59 Highlight the passage at 7:59

8:43 So one of the quite extreme examples in that sense is usually when someone passes away, when someone dies, because we are so dependent on them, we are so reliable, yes, we have a dependency or a reliance on them, and then suddenly one day, If it's a sudden death, they're gone. And then we don't really know what to do. And that's why it's important that we train. But in a way that feels comfortable, that feels safe, that feels okay. Report an error in the passage at 8:43 Highlight the passage at 8:43

9:13 So that when that call comes, that's what our teacher usually teaches us. When that call comes, such and such a person in our lives has been in an accident or was old and has died, that our reaction, It won't be, this is not fair, or I can't cope with this, but it will be, I expected that. Report an error in the passage at 9:13 Highlight the passage at 9:13

9:39 But that takes a lot of training, and that takes a lot of exposure to those ideas. And that's sometimes what people don't understand so well when we talk about Buddhism, that they think, oh, Buddhism is a very kind of pessimistic. religion because we talk about things that are difficult we talk about things that are inevitable but actually we are preparing for something which will happen at some stage and once we get used to those ideas friendly towards those ideas that when these things come up they don't overwhelm us as much as they would otherwise and And then, Report an error in the passage at 9:39 Highlight the passage at 9:39

10:50 not to be too surprised... You never know how you're going to react before certain things happen. Report an error in the passage at 10:50 Highlight the passage at 10:50

10:55 if it goes really well and if you feel like wow okay i didn't think i'm gonna rise to this occasion great if it does destabilize you for a little while then understand this is normal as well then it's like okay i haven't really been taught or i haven't conditioned my heart and my mind to have this reaction of i expected that because i was in denial or i have kind of brushed it away or brushed it under the carpet and Then it's okay to accept that we are not okay in that moment and that we can ask for help that we can find some resources within ourselves with the people around us in our community reach out and that is very very important but very often when we are overwhelmed what we lack is perspective and Report an error in the passage at 10:55 Highlight the passage at 10:55

11:54 That is important to understand how we can establish that kind of perspective again, how we can bring that perspective about. And that means different things for different situations. So I don't want to give too much of a general kind of explanation for this one. But one simile that Ajahn Brahm gives, I don't know where he's got it from, but it really makes sense, is the simile of the hand. Report an error in the passage at 11:54 Highlight the passage at 11:54

12:20 I don't know if you've heard it before. So when we get in a... very difficult situation and when we're overwhelmed with the situation what very often happens is we get drawn to that situation in such a way that all we can see is the palm of our hand so we have a problem yes there is a problem it's a big problem and we are now so enmeshed with that problem i'm holding my hand in front of my eyes for the people who are listening online and And I can't see what's going on. But if I somehow manage to put my hand at the end of my arm where it actually belongs, get a little bit of distance, get a little bit of perspective, then the problem is still there. Report an error in the passage at 12:20 Highlight the passage at 12:20

13:11 The hand is still there. But now because it's moved away, I have a much bigger field of seeing all the other things as well. And to not get drawn into this one thing. That can often be one of the problems. If we look at it too much, if I look at it too strongly, if I'm getting meshed in it, if I don't like it or if I like it, then it will overwhelm me. Report an error in the passage at 13:11 Highlight the passage at 13:11

13:39 But if I start to look around and see, oh, okay, there are so many other things that I could be putting my attention on. Which doesn't mean I'm ignoring this thing completely. It's still there. I know it's there, but it doesn't fill my whole field of vision anymore. So that's a good way to kind of visualize that. And the teachings and meditation and mindfulness, this kind of stability and clarity of mind and remembering Anicca is normal. Report an error in the passage at 13:39 Highlight the passage at 13:39

14:19 Irregularity is normal will allow us to deal with these things in a much more healthy and helpful way. Okay. Bit of a long answer. I hope it makes sense. Is there anything else? Report an error in the passage at 14:19 Highlight the passage at 14:19

14:39 But yeah, I mean, it is basically, even for myself, it was uncertainty. I didn't know how many people are going to be here. I didn't know if someone is going to ask a question. I didn't know if I can actually answer the question. But with time, you learn that it will be okay. And that even if it's not okay, it's okay too. Report an error in the passage at 14:39 Highlight the passage at 14:39

15:04 I remember that one occasion where I was a junior monk, definitely. I don't know how many years I had. And I was going to the city center in Nolamara in North Perth with my teacher, Ajahn Brahm. And my job was basically just to assist the teacher. Report an error in the passage at 15:04 Highlight the passage at 15:04

15:23 kind of an easy job you just look after the teacher and he does all the you know talking to people and giving big talks for three four hundred people but then there is a youth group and that youth group asked if i could go and speak to them and i was fretting about it and i was preparing myself and then when i got there i was just full of fear and i started talking about something and then i lost the train of I don't know what to say. Report an error in the passage at 15:23 Highlight the passage at 15:23

16:03 but at that moment where I opened up where I was honest where I accepted the situation it wasn't such a problem anymore there was this kind of Shame or expectation that I have to go there and be the monk and pull off a great session. But then I realized as the session passed and as we had a bit of a talk when I basically, you know, everything froze and I just said, I don't know what to say. Report an error in the passage at 16:03 Highlight the passage at 16:03

16:35 I walked out of that room actually quite balanced and quite happy and quite okay. okay so uh... That was a big lesson for me. I don't know how it was for the people if they just thought, oh my goodness, I don't know, this guy doesn't know what he's talking about or he's in the wrong place or something like that. Report an error in the passage at 16:35 Highlight the passage at 16:35

16:58 But I didn't get that feeling from the group and I definitely had a very, very good feeling inside. So very often expectations and comparing ourselves to other people. to what we think should be happening is actually very very unhelpful and can create a lot of stress can create a lot of shame can create a lot of basically unwholesome feelings but the truth yeah it always works if we are truthful if we are ourselves if we say things as we feel or know or understand them Report an error in the passage at 16:58 Highlight the passage at 16:58

17:45 It's true. It might not be 100 % correct, but that's what it's true for me in this moment. And that already just feels so much more comfortable. There is one word for humility in Buddhism, which is called nivato. And it literally means without air. So when you blow yourself up, when you make yourself bigger than you actually are, You have to protect yourself because that balloon, because that kind of bubble could burst anytime. Just someone or a situation or something has to come and prick it a little bit and bang! Report an error in the passage at 17:45 Highlight the passage at 17:45

18:27 And then this kind of image that you have projected on the outside or that you have tried to achieve for yourself basically pops and all the air goes out. But now, if you don't inflate, what happens then? Report an error in the passage at 18:27 Highlight the passage at 18:27

18:46 Even if there is little pricks and needles, it's uncomfortable still, but you don't have this big unraveling, you don't have this big kind of pop. So that's probably a good thing what we can work on, but we also have to be honest to understand that we haven't. Understood is existence to its entirety, so we're not trying to blow things up in that area, but it's just our ignorance, basically, our delusion that doesn't allow us to see how things are, and that creates some friction and some problems. Report an error in the passage at 18:46 Highlight the passage at 18:46

19:24 Anyway, probably enough for a bit of a talk. Let's see how we can maybe take some of those ideas. ideas into meditation? Is there something that I said that resonated with some of you that you feel would be nice to explore a little bit more in the meditation? Report an error in the passage at 19:24 Highlight the passage at 19:24

19:52 Nothing right now. Okay, so we'll just see how it goes. See what kind of transfers over to the meditation period. Can I check since some of the people are new Are you new to meditation as well? Not entirely, yeah. We usually sit for about half an hour. Report an error in the passage at 19:52 Highlight the passage at 19:52

20:17 It is a guided meditation, so in those terms, yeah, often people tell me, oh, that didn't feel like half an hour. So I hope that's going to be the case today as well. The guidance really helps. But please understand from just what I was describing before, If that is a bit of a challenge for you make sure you have this feeling of safety inside you have this feeling of okay this is a challenge but if at any point you feel you know this is becoming a bit too much or I feel a little bit overwhelmed please adapt and adjust the practice for yourself. Report an error in the passage at 20:17 Highlight the passage at 20:17

21:02 So talk to yourself in a nice way. I will try to talk in a nice way to guide us all, but if it's not working, please guide yourself. If you are not comfortable with having your eyes closed, open them a little bit. Ground yourself. Take a few deep breaths, whatever is necessary to get back into kind of the green zone. Report an error in the passage at 21:02 Highlight the passage at 21:02

21:27 That's usually what happens with... You know, unpredictability. When we do something new, we can have a bit of anxiety. And we want to make sure that the confidence and the safety is strong enough. Okay, so please take a comfortable sitting position on the chair or on the floor. And Report an error in the passage at 21:27 Highlight the passage at 21:27

22:00 then we usually do close our eyes. So you can do that gently and softly. If you want to keep them slightly open, that's fine too. Sometimes we don't feel comfortable or we feel a bit sleepy. And then a little bit of light can be helpful. And Report an error in the passage at 22:00 Highlight the passage at 22:00

22:40 as we are sitting here with our eyes closed, we Report an error in the passage at 22:40 Highlight the passage at 22:40

22:47 have a better chance to experientially find out what's going on. Report an error in the passage at 22:47 Highlight the passage at 22:47

22:58 Especially... What's going on with our bodies in the beginning of the meditation? Report an error in the passage at 22:58 Highlight the passage at 22:58

23:12 Maybe that's not something we are so used to doing, but it is actually something very important. We want to make sure that our bodies are peaceful, are at ease, are relaxed as much as possible, feel Report an error in the passage at 23:12 Highlight the passage at 23:12

23:44 a sense of safety. And Report an error in the passage at 23:44 Highlight the passage at 23:44

23:53 then we also want to bring up some Wakefulness. Not a forced wakefulness, but a wakefulness of being interested. A Report an error in the passage at 23:53 Highlight the passage at 23:53

24:16 wakefulness that comes quite naturally when we just open up to whatever is present. When we feel, when we listen to what our body is up to right now. And Report an error in the passage at 24:16 Highlight the passage at 24:16

25:00 as we tune into, as we tap, We can Report an error in the passage at 25:00 Highlight the passage at 25:00

25:10 find out if they are seated in the right way or Report an error in the passage at 25:10 Highlight the passage at 25:10

25:21 if there are any things that we can do to make them feel safe at ease so Report an error in the passage at 25:21 Highlight the passage at 25:21

25:41 that they can develop a certain confidence a Report an error in the passage at 25:41 Highlight the passage at 25:41

25:52 resilience a flexibility a quiet stability and strength. Report an error in the passage at 25:52 Highlight the passage at 25:52

26:19 When we are afraid, when we are anxious, when we don't know what's going to happen, then we often protect ourselves by tensing up. A Report an error in the passage at 26:19 Highlight the passage at 26:19

26:45 much better way though is to relax, to Report an error in the passage at 26:45 Highlight the passage at 26:45

26:56 be flexible, to be malleable. That Report an error in the passage at 26:56 Highlight the passage at 26:56

27:12 requires A bit of vulnerability, a bit of trust, Report an error in the passage at 27:12 Highlight the passage at 27:12

27:20 but it means that we can adapt, that we can flow with, that we can bend and then bounce back, rather than being rigid. When Report an error in the passage at 27:20 Highlight the passage at 27:20

27:45 we are tense, when we are rigid, then we waste a lot of energy. Report an error in the passage at 27:45 Highlight the passage at 27:45

28:00 When we are flexible, when we are alert, When we are poised, we Report an error in the passage at 28:00 Highlight the passage at 28:00

28:12 don't waste energy but Report an error in the passage at 28:12 Highlight the passage at 28:12

28:19 we are ready. We are ready to rise to the challenge. We are ready to respond. We Report an error in the passage at 28:19 Highlight the passage at 28:19

28:46 are ready to be influenced by the conditions around us but also influence them in helpful, skillful ways. Report an error in the passage at 28:46 Highlight the passage at 28:46

29:09 So that things don't break, but Report an error in the passage at 29:09 Highlight the passage at 29:09

29:28 bend and adapt. Report an error in the passage at 29:28 Highlight the passage at 29:28

29:55 Let's see if we can find a way to have our hands rest in a place where Report an error in the passage at 29:55 Highlight the passage at 29:55

30:10 they're not tense, but Report an error in the passage at 30:10 Highlight the passage at 30:10

30:20 where they are awake, Report an error in the passage at 30:20 Highlight the passage at 30:20

30:25 open, receptive. Our Report an error in the passage at 30:25 Highlight the passage at 30:25

30:41 hands, we can expand into our arms, up Report an error in the passage at 30:41 Highlight the passage at 30:41

30:53 to our shoulders, up Report an error in the passage at 30:53 Highlight the passage at 30:53

31:08 to our chests. See Report an error in the passage at 31:08 Highlight the passage at 31:08

31:32 if you can find... a posture that allows your chest to be open flexible Report an error in the passage at 31:32 Highlight the passage at 31:32

31:49 so that the air can come in and out as it needs to have Report an error in the passage at 31:49 Highlight the passage at 31:49

32:23 an open flexible chest and upper back have Report an error in the passage at 32:23 Highlight the passage at 32:23

32:45 an open and flexible belly and lower back allow Report an error in the passage at 32:45 Highlight the passage at 32:45

33:08 your hips and your bottom to be supported Report an error in the passage at 33:08 Highlight the passage at 33:08

33:25 To balance on the chair, on the cushion, on the floor in Report an error in the passage at 33:25 Highlight the passage at 33:25

33:34 a way that feels right. And Report an error in the passage at 33:34 Highlight the passage at 33:34

33:56 by extension, feel into your thighs. Allow Report an error in the passage at 33:56 Highlight the passage at 33:56

34:17 them to feel at ease. Report an error in the passage at 34:17 Highlight the passage at 34:17

34:28 Allow them to feel confident, Report an error in the passage at 34:28 Highlight the passage at 34:28

34:37 flexible, resilient. Report an error in the passage at 34:37 Highlight the passage at 34:37

34:44 Feel Report an error in the passage at 34:44 Highlight the passage at 34:44

34:58 your knees. Report an error in the passage at 34:58 Highlight the passage at 34:58

35:05 Make sure they're not strained. Report an error in the passage at 35:05 Highlight the passage at 35:05

35:15 Connect with the lower parts. of your legs all Report an error in the passage at 35:15 Highlight the passage at 35:15

35:25 the way down to your feet making Report an error in the passage at 35:25 Highlight the passage at 35:25

35:32 sure they're not squashed making Report an error in the passage at 35:32 Highlight the passage at 35:32

35:41 sure they have room to wiggle to be to breathe to rest and Report an error in the passage at 35:41 Highlight the passage at 35:41

36:09 then we can move to our necks allow Report an error in the passage at 36:09 Highlight the passage at 36:09

36:24 them to be soft malleable flexible adaptable and Report an error in the passage at 36:24 Highlight the passage at 36:24

36:45 then we can move to our heads feel Report an error in the passage at 36:45 Highlight the passage at 36:45

36:58 the head all the way around Report an error in the passage at 36:58 Highlight the passage at 36:58

37:13 Then try to make sure that there is no kind of anticipation or tension, but Report an error in the passage at 37:13 Highlight the passage at 37:13

37:34 softness, ease, Report an error in the passage at 37:34 Highlight the passage at 37:34

37:40 confidence, flexibility. And Report an error in the passage at 37:40 Highlight the passage at 37:40

· · · silence, 1 minute

38:35 then we can allow our foreheads to soften, our Report an error in the passage at 38:35 Highlight the passage at 38:35

38:45 eyebrows, our Report an error in the passage at 38:45 Highlight the passage at 38:45

38:52 temples, our Report an error in the passage at 38:52 Highlight the passage at 38:52

39:12 eyes, the eyelids, the nose, our Report an error in the passage at 39:12 Highlight the passage at 39:12

39:32 lips. And around our lips, not Report an error in the passage at 39:32 Highlight the passage at 39:32

39:43 forgetting our cheeks, the Report an error in the passage at 39:43 Highlight the passage at 39:43

39:51 chin, the Report an error in the passage at 39:51 Highlight the passage at 39:51

39:58 tongue, the Report an error in the passage at 39:58 Highlight the passage at 39:58

40:03 jaw, and Report an error in the passage at 40:03 Highlight the passage at 40:03

40:09 the throat. Report an error in the passage at 40:09 Highlight the passage at 40:09

40:21 Allowing all these areas to be soft, Report an error in the passage at 40:21 Highlight the passage at 40:21

40:27 relaxed, but Report an error in the passage at 40:27 Highlight the passage at 40:27

40:33 alert, resilient, Report an error in the passage at 40:33 Highlight the passage at 40:33

40:43 flexible. Report an error in the passage at 40:43 Highlight the passage at 40:43

· · · silence, 1 minute

41:27 It's like giving our whole body a mental massage which loosens the muscles. Report an error in the passage at 41:27 Highlight the passage at 41:27

41:45 and also makes them ready for some smooth and flexible action when it's required and Report an error in the passage at 41:45 Highlight the passage at 41:45

· · · silence, 1 minute

42:26 when we are able to learn this with our own bodies we have a much better chance to transfer it to our minds when Report an error in the passage at 42:26 Highlight the passage at 42:26

42:45 we practice with our bodies it actually does that quite naturally when the bodies relax when we unburden the Tension. And Report an error in the passage at 42:45 Highlight the passage at 42:45

43:05 that transfers to our minds as well. As Report an error in the passage at 43:05 Highlight the passage at 43:05

· · · silence, 1 minute

43:56 we teach our minds and our hearts how things actually are, then Report an error in the passage at 43:56 Highlight the passage at 43:56

44:08 there will be less surprises in life. There Report an error in the passage at 44:08 Highlight the passage at 44:08

44:20 will be less struggling and striving and forcing the Report an error in the passage at 44:20 Highlight the passage at 44:20

44:40 rigidity of the mind. usually transfers into our bodies. the tension in our minds leaks out So Report an error in the passage at 44:40 Highlight the passage at 44:40

45:03 let's learn to gradually, step by step, have a flexible, malleable, soft and understanding mind. A Report an error in the passage at 45:03 Highlight the passage at 45:03

45:31 mind that is resilient. A Report an error in the passage at 45:31 Highlight the passage at 45:31

45:40 mind that is understanding and kind a Report an error in the passage at 45:40 Highlight the passage at 45:40

45:52 mind that is strong but Report an error in the passage at 45:52 Highlight the passage at 45:52

45:58 flexible at the same time and Report an error in the passage at 45:58 Highlight the passage at 45:58

46:17 as our experience as our resilience grows so does our confidence that Report an error in the passage at 46:17 Highlight the passage at 46:17

46:50 we can accept that we can adapt that Report an error in the passage at 46:50 Highlight the passage at 46:50

47:01 we can back off when we need to Report an error in the passage at 47:01 Highlight the passage at 47:01

47:08 We can find groundedness, perspective, Report an error in the passage at 47:08 Highlight the passage at 47:08

47:18 resources. Report an error in the passage at 47:18 Highlight the passage at 47:18

· · · silence, 1 minute

48:11 As we did before, mentally massage our bodies, we can mentally massage our minds. Is there any rigid type of views or fears, expectations in there somewhere? Report an error in the passage at 48:11 Highlight the passage at 48:11

48:45 Can we loosen them up a bit? Can Report an error in the passage at 48:45 Highlight the passage at 48:45

48:54 we smooth them out? Can Report an error in the passage at 48:54 Highlight the passage at 48:54

49:03 we help them to be more flexible, more Report an error in the passage at 49:03 Highlight the passage at 49:03

49:13 resilient, more Report an error in the passage at 49:13 Highlight the passage at 49:13

49:20 in tune with reality? And Report an error in the passage at 49:20 Highlight the passage at 49:20

49:45 then we can take a minute or so to check back in with our bodies, check Report an error in the passage at 49:45 Highlight the passage at 49:45

49:57 back in with our minds and see. If anything has changed during this meditation period, do Report an error in the passage at 49:57 Highlight the passage at 49:57

50:13 we feel more soft, more at ease, more flexible, more awake, more strong, more confident? If Report an error in the passage at 50:13 Highlight the passage at 50:13

50:40 yes, then we have approached this in the right way. If not, then we probably need to find other ways. There's nothing wrong, but Report an error in the passage at 50:40 Highlight the passage at 50:40

51:06 we can learn. Report an error in the passage at 51:06 Highlight the passage at 51:06

51:09 What helps and what hinders us. I'll Report an error in the passage at 51:09 Highlight the passage at 51:09

51:26 be ringing the bell three times for you to connect again with your bodies, with your senses and to come back into this room. Thank Report an error in the passage at 51:26 Highlight the passage at 51:26

· · · silence, 1 minute

52:19 you for your input and for coming to meditate together. Is there anything After the meditation that has come up that you would like to ask or share. Okay, Report an error in the passage at 52:19 Highlight the passage at 52:19

52:50 so I wish that we all have the wisdom and the strength and the flexibility to meet whatever life brings for us in the next year. Probably three and a half months because that's when I will see you again unless you come down to the monastery during our retreat. Report an error in the passage at 52:50 Highlight the passage at 52:50

53:18 Okay, please have a good safe journey back home and if someone wants to check in with me personally I'll stay back. Report an error in the passage at 53:18 Highlight the passage at 53:18