Uddhaccakukkucca

0:00 Thank you all for coming tonight. I wasn't sure how many would come with the heat, but I think we've got a pretty good aircon system here, so thank you very much, Thomas. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:10 Yeah, I'm one of the senior monks at Bodhinyana, so Ajahn Santudi is the head monk there, and I'm his second. Sorry, it's just that Nadia came in. Yeah, I started a series of talks. talks in Inspired by Bob's question, several weeks, a long time ago, I don't know when I started this, but just talking about, I decided to go through each of the five hindrances one at a time. Report an error in the passage at 0:10 Highlight the passage at 0:10

0:49 So tonight, I think we're up to Jim. Jim. Yep. Hello. Yep. we'll give you what give me one second yeah all good um Report an error in the passage at 0:49 Highlight the passage at 0:49

1:12 So the hard part of researching tonight was knowing how to pronounce this word, and I think I'll get it right. In Nepali it's called Udacca Kukacca. And it means, it's often translated as restlessness and worry, that sort of thing. So this aspect of the mind that Sometimes it comes up when we start to meditate. In our tradition we have these texts handed down and in them there are these five things that are considered the big problems that we have when we meditate. Report an error in the passage at 1:12 Highlight the passage at 1:12

1:53 So what does that mean? A lot of people will often feel that they're They live in too busy a world and it's too hard to meditate and there's too many distractions. But the nice thing about meditation is that it's actually the antidote to these sorts of things. So when you've got a lot going on in your life, and I think everyone does, this practice of meditation is a way of just calming that down, spilling it, making it diminish. Report an error in the passage at 1:53 Highlight the passage at 1:53

2:32 diminish. Maybe not vanish, but diminish. And it's a very nice state of mind when you've been rushed off your feet and pinged by 17 different apps and told to do 15 different things by 20 different people. And yeah, you just had this time on a Thursday night to come here and sit in a nice quiet room, nice and cool. Report an error in the passage at 2:32 Highlight the passage at 2:32

3:04 Just relax, hey, just relax. So this idea of restlessness, my teacher Ajahn Brahm is the head monk down at the monastery in Sopanthang, which is Bodhinyana Monastery, so it's about 40 minutes down the road. Report an error in the passage at 3:04 Highlight the passage at 3:04

3:26 He has an interesting take on this kind of restlessness. He talks about... It's not just about the agitation of the mind, but also the things that we bring into our life, the complications, maybe there's some things in your life, I won't go too far into this, maybe there's a few things in your life that you can just skip from time to time and say, well, maybe instead of... Report an error in the passage at 3:26 Highlight the passage at 3:26

4:01 Doing this thing is not that important. Maybe I'll just take this time. Maybe you've got some time to just settle down, do a bit of meditation at home. And yeah, just enjoy this practice of stillness that actually allows you to calm down whatever else is going on in your life. So it's just, I don't know. I don't know why it works. Report an error in the passage at 4:01 Highlight the passage at 4:01

4:29 I've been a monk for 17 years now and it definitely works. It's like you sit down and even monks find ways to be busy. We have our building projects and we have our gardening projects and forestry projects and we come out and we teach and do all these sorts of things. But we do, we actually... Report an error in the passage at 4:29 Highlight the passage at 4:29

4:56 It's part of our practice just to just prioritize the meditation and I know when I first started as the Ajahn Brahm secretary several years not many years ago when I was just almost a very junior monk and I was just I found that I was you know just letting things slip through the cracks you know like little things think you know you just forget and Report an error in the passage at 4:56 Highlight the passage at 4:56

5:24 Things that should be done didn't get done. And one of my friends put me onto this book. It was by Stephen Covey. He's a management guy from, I think, bigger than 1980s, maybe 1990s. But he sort of tells the story. He tells the story of this lecturer. So he comes into the lecture theatre, talks to his university students. Report an error in the passage at 5:24 Highlight the passage at 5:24

5:49 He says, well, you know, I've got this big glass jar, right? And you have to tell me when it's full. So he grabs the big rocks, right? He puts the rocks in. One, two, three, four. And it's just level with the top. And he asks the class, he says, is it full now? And I said, yep. And he said, wait a minute. Report an error in the passage at 5:49 Highlight the passage at 5:49

6:13 So he pulls out a big jar of gravel. And then he sifts it. Sifts it in. Sifts it in. And it fills in the gaps. He says, you know, is it full now? And they say, yes. He says, wait a minute. He gets out some sand, some nice fine sand and pours it in and, you know, fills in all the gaps then and asks again, is the jar full? Report an error in the passage at 6:13 Highlight the passage at 6:13

6:43 And they're a bit sceptical at this point. They're not really sure. So he finally gets out a pitcher of water. And then fills all the gaps between the sand. And he says, it is full now. This is full now. So the simile there is that the big rocks are the important things in your life. So please, you know, put emphasis on these things. Put emphasis on the important things. If you do the important things, then you can arrange the less important things. Report an error in the passage at 6:43 Highlight the passage at 6:43

7:19 And the little things and maybe the inconsequential things, you know, around those. So in a way, I think this idea of this hindrance of restlessness in the meditation, it comes down to this. What is really important? And I think this is not from the Buddhist texts or anything. It's just a management guy from a few decades ago. Report an error in the passage at 7:19 Highlight the passage at 7:19

7:45 But I found this actually to be very helpful. I think if you find time just to prioritize meditation in your life. I mean, for me as a monk, it's definitely one of the big rocks. Maybe it's one of the smaller rocks for you. But if you can find that time during the week to do a bit more, find a few gaps in there where you can squeeze in a bit more meditation, then I highly recommend it. Report an error in the passage at 7:45 Highlight the passage at 7:45

8:10 And I think you'll find you'll have a more peaceful life. Anyway, that's the... Report an error in the passage at 8:10 Highlight the passage at 8:10

8:48 Body sweeping meditation. Kindness towards the body sometimes. People like to call it. This is good. I think everyone's coming in. No one's coming in late. So we're all sort of ready I think. So please do get comfortable. Please wherever you're sitting, if you're on the floor, make sure you're in a comfortable position that you can maintain for half an hour or so. Report an error in the passage at 8:48 Highlight the passage at 8:48

9:17 And if you prefer a chair, that's fine. We can always grab another one if anyone wants one. And if you find another costume more comfortable, that's fine too. You can stand up, you can... I don't know. Those ladies used to sit on the tables. I haven't seen her for a while. Whatever works for you. That's the thing of meditation. Whatever works for you. Report an error in the passage at 9:17 Highlight the passage at 9:17

9:51 Okay. Report an error in the passage at 9:51 Highlight the passage at 9:51

9:56 No, I think it's good, Thomas. I think, yeah, it's really nice after the heat of today. So I think we're all set up then. Report an error in the passage at 9:56 Highlight the passage at 9:56

10:06 Okay, so please Report an error in the passage at 10:06 Highlight the passage at 10:06

10:12 close your eyes. Report an error in the passage at 10:12 Highlight the passage at 10:12

10:22 So at the beginning of the meditation, it's always good just to check in with the body. And so, yeah, as the sense of sight shuts down and Report an error in the passage at 10:22 Highlight the passage at 10:22

10:45 Yeah, there's not much going on, there's nothing much to listen and as usual I Report an error in the passage at 10:45 Highlight the passage at 10:45

11:23 like to start with the toes so I think tonight we'll start on the left hand side my voice. Report an error in the passage at 11:23 Highlight the passage at 11:23

· · · silence, 1 minute

11:32 And as I go through the parts of the body, just one by one from toes all the way to the top of the head, we just give that part of the body a bit of kindness, a bit of calm, a bit of relaxation. You Report an error in the passage at 11:32 Highlight the passage at 11:32

11:57 just notice that sense of relaxation just starting in the toes of the left foot there, just spreading out from the... the pinky toe all the way up to the big toe and Report an error in the passage at 11:57 Highlight the passage at 11:57

12:27 little by little just allow that sense of relaxation creep up from the toes across the sole of the foot there with the ball of the foot across the arch there that sense of calm of kindness allow Report an error in the passage at 12:27 Highlight the passage at 12:27

12:53 it to creep into the heel of the foot there on the left hand side Report an error in the passage at 12:53 Highlight the passage at 12:53

13:15 Just notice how that sense of calm and kindness just flows up through the instep of the foot, that upper part of the foot, creeping Report an error in the passage at 13:15 Highlight the passage at 13:15

13:29 up through the Achilles heel there, the back of the ankle, just Report an error in the passage at 13:29 Highlight the passage at 13:29

13:39 filling that ankle joint there as well. That feeling of calm, of stillness, and of kindness. And Report an error in the passage at 13:39 Highlight the passage at 13:39

14:19 allow that feeling of kind relaxation coming up from the ankle on the left-hand side and slowly spreading up. through the back of the lower leg there. Report an error in the passage at 14:19 Highlight the passage at 14:19

14:37 Blowing up into the calf muscles as well. And let's sing how. The muscle relaxes there. Report an error in the passage at 14:37 Highlight the passage at 14:37

14:52 Just enjoy that sense of ease. Report an error in the passage at 14:52 Highlight the passage at 14:52

15:12 and also just smells that feeling of peace Report an error in the passage at 15:12 Highlight the passage at 15:12

15:17 spreading up through the shim as well again rising up to the ankle Report an error in the passage at 15:17 Highlight the passage at 15:17

15:32 the way up to the Report an error in the passage at 15:32 Highlight the passage at 15:32

15:38 Up to the joint of the knee there, the kneecap. And again, just filling that joint with kindness, with relaxation. And Report an error in the passage at 15:38 Highlight the passage at 15:38

· · · silence, 1 minute

16:27 little by little, just notice how that sense of relaxation, of kindness, starts to spread through the upper part of the leg, upper part of the left leg. And especially those muscles at the top, the quadriceps. Report an error in the passage at 16:27 Highlight the passage at 16:27

16:56 See if you can notice each one of those muscles as they slowly relax. Just Report an error in the passage at 16:56 Highlight the passage at 16:56

17:08 enjoy this time to have a bit of a rest. Report an error in the passage at 17:08 Highlight the passage at 17:08

17:41 And also just noticing as that feeling of relaxation of kindness spreads from the back of the knee there and up through the hamstring muscles there. The muscles at the back of the leg. And notice how they also relax. The Report an error in the passage at 17:41 Highlight the passage at 17:41

18:11 grip just loosens. Enjoy that sense of ease there in that part of the body. And Report an error in the passage at 18:11 Highlight the passage at 18:11

18:41 now just gently turn your attention to the toes on your right foot now. Report an error in the passage at 18:41 Highlight the passage at 18:41

18:56 Notice how that feeling of relaxation spreads from each of the five toes. Report an error in the passage at 18:56 Highlight the passage at 18:56

19:06 Just very slowly into the rest of the foot. Starting with the ball of the foot and Report an error in the passage at 19:06 Highlight the passage at 19:06

19:17 creeping up the arch. Report an error in the passage at 19:17 Highlight the passage at 19:17

19:21 the heel there and Report an error in the passage at 19:21 Highlight the passage at 19:21

19:41 little by little that feeling of warm relaxation spread through the rest of the foot the inset and also creeping up the back of the ankle and just Report an error in the passage at 19:41 Highlight the passage at 19:41

20:03 pervading that ankle joint there with calm relaxation and Report an error in the passage at 20:03 Highlight the passage at 20:03

20:26 again just giving kindness to the body just notice how that sensation It's up from the ankle joint there. Slowly up into the calf muscle there. Up through the Achilles heel. Just Report an error in the passage at 20:26 Highlight the passage at 20:26

20:51 deep into the muscle there. That sense of calm and relaxation. And Report an error in the passage at 20:51 Highlight the passage at 20:51

21:18 also from the ankle rising up through the shin as well. Up the front of the lower leg on the right hand side. Report an error in the passage at 21:18 Highlight the passage at 21:18

21:35 Just creeping up the leg until it rises up into the joint of the knee there. And again, it just sort of fills that space. Report an error in the passage at 21:35 Highlight the passage at 21:35

21:55 We fill that space with that, again, with that sense of kindness. And Report an error in the passage at 21:55 Highlight the passage at 21:55

22:18 then we allow that relaxation to flow up the upper part of the thigh on the right-hand side, those quadricep muscles there. Report an error in the passage at 22:18 Highlight the passage at 22:18

22:37 And again, each of those muscles relaxes and loosens its hold there on the body. And Report an error in the passage at 22:37 Highlight the passage at 22:37

23:00 also rising up the back of the leg as well. Report an error in the passage at 23:00 Highlight the passage at 23:00

23:06 Again, from the knee up through the hamstring muscles there. The muscles there at the back of the leg. And again, for this time, nothing to do. The muscles can again release. Be calm and be at ease. Report an error in the passage at 23:06 Highlight the passage at 23:06

23:54 As our legs relax, we notice that feeling again. It starts to spread up through the hips, through the lower part of the body there. Report an error in the passage at 23:54 Highlight the passage at 23:54

24:08 Slowly rising up and meeting the lower part of the back there. And Report an error in the passage at 24:08 Highlight the passage at 24:08

24:31 little by little, we just notice how that Report an error in the passage at 24:31 Highlight the passage at 24:31

24:37 lower part of the spine starts to relax. Starting with the lower vertebrae, radiating out to the muscles of the lower back there. Report an error in the passage at 24:37 Highlight the passage at 24:37

24:52 Each of those muscles there, we just give kindness to, we give calm to, and we allow that part of the body just to relax. And Report an error in the passage at 24:52 Highlight the passage at 24:52

25:24 that feeling of kind relaxation, we also allow to spread through the belly region of our body, the area around the navel, all those muscles there, the whole belly, just feel that relax. Report an error in the passage at 25:24 Highlight the passage at 25:24

25:54 just to calm and calm and relax. Report an error in the passage at 25:54 Highlight the passage at 25:54

26:22 little by little, that sensation of kindness and calm. we allow that to just creep up our back a little bit further up into the area around the small of the back there Report an error in the passage at 26:22 Highlight the passage at 26:22

26:44 the inner part of the curve. Report an error in the passage at 26:44 Highlight the passage at 26:44

26:52 www.jhanarato.com the vertebrae the muscle from Report an error in the passage at 26:52 Highlight the passage at 26:52

27:23 that area around the small of the back notice how that feeling of kindness and calm also spreads to the trunk of the body the center of the torso there just below the ribs the solar plexus of the body and Report an error in the passage at 27:23 Highlight the passage at 27:23

27:52 we allow all the whole area of the body to be calm at ease we Report an error in the passage at 27:52 Highlight the passage at 27:52

28:19 notice how that feeling spreads up from the middle of the back and creeps up through all those little muscles just below the scapula there the shoulder Report an error in the passage at 28:19 Highlight the passage at 28:19

28:36 blades that whole area of the upper back starts to relax those those Report an error in the passage at 28:36 Highlight the passage at 28:36

28:48 muscles there any tension any stranger in the day physical you Report an error in the passage at 28:48 Highlight the passage at 28:48

29:00 let that slowly dissipate from the body and Report an error in the passage at 29:00 Highlight the passage at 29:00

29:17 again we let that sensation sensation of calmness and relaxation. Ajahn Report an error in the passage at 29:17 Highlight the passage at 29:17

29:22 It's spread through to the front of the body as well. Report an error in the passage at 29:22 Highlight the passage at 29:22

29:29 through the chest area Report an error in the passage at 29:29 Highlight the passage at 29:29

· · · silence, 1 minute

30:10 And very gently we turn our attention to the No changes on the hand. On your left side, on your left hand. Report an error in the passage at 30:10 Highlight the passage at 30:10

30:27 Experience the calm flowing up from the fingertips all the way through the knuckles there, flowing up through the back of the hand, the palm of the hand, right Report an error in the passage at 30:27 Highlight the passage at 30:27

30:50 into the wrist there. And Report an error in the passage at 30:50 Highlight the passage at 30:50

31:11 we notice how that sense of kind relaxation, that calm, flows Report an error in the passage at 31:11 Highlight the passage at 31:11

31:20 up from the wrist and up into the forearm, up into all the muscles. the back of the arm and also the inner part of the arm just creeping up the inner part of your right arm all the way up into the crook of the elbow there and Report an error in the passage at 31:20 Highlight the passage at 31:20

32:03 little by little as it creeps through the joint of the elbow you Report an error in the passage at 32:03 Highlight the passage at 32:03

32:13 notice how that sense of calm spreads into the upper arm as well slowly creeping up the muscles of the outer part of the arm from Report an error in the passage at 32:13 Highlight the passage at 32:13

32:30 the the elbow rising up towards the shoulder and Report an error in the passage at 32:30 Highlight the passage at 32:30

32:44 also from the inner part of the elbow and through the bicep muscles there again just noticing how that part of the body just becomes at ease and Report an error in the passage at 32:44 Highlight the passage at 32:44

33:25 again very gently turn our attention to the right side of the body to the fingers on the right hand and Report an error in the passage at 33:25 Highlight the passage at 33:25

33:40 we notice how that feeling of Kind relaxation, kindness and relaxation spreads into the fingers, the knuckles, up Report an error in the passage at 33:40 Highlight the passage at 33:40

33:58 the back of the hand and also across the palm as well. It Report an error in the passage at 33:58 Highlight the passage at 33:58

34:08 creeps up into the wrist and Report an error in the passage at 34:08 Highlight the passage at 34:08

34:25 as it creeps up through the wrist we notice it slowly, that sense of kindness and calm. We notice how it flows up through the muscles. Muscle Snoopy. Ajahn Report an error in the passage at 34:25 Highlight the passage at 34:25

35:43 Jhanarato. to pause with the forum. Report an error in the passage at 35:43 Highlight the passage at 35:43

34:49 Creeping up to the point of the elbow Report an error in the passage at 34:49 Highlight the passage at 34:49

35:21 through the forearm there, to the crook of the elbow. You get a part of the elbow there. Report an error in the passage at 35:21 Highlight the passage at 35:21

35:57 www Report an error in the passage at 35:57 Highlight the passage at 35:57

36:04 .ajahnarato Report an error in the passage at 36:04 Highlight the passage at 36:04

· · · silence, 1 minute

37:00 .com up from the crook of the elbow there Report an error in the passage at 37:00 Highlight the passage at 37:00

36:27 Closing stock. Loosen up. Report an error in the passage at 36:27 Highlight the passage at 36:27

36:49 Notice how the shoulders start to sag. Report an error in the passage at 36:49 Highlight the passage at 36:49

37:07 the shoulders there all the little muscles and notice how that feeling spreads across the upper part of the back there right through to the back of the neck and Report an error in the passage at 37:07 Highlight the passage at 37:07

37:35 we allow that part of the body to relax the all those muscles just at the base of the neck there we Report an error in the passage at 37:35 Highlight the passage at 37:35

37:48 give them kindness we allow them to relax and we allow the any tension that's built up through the day Report an error in the passage at 37:48 Highlight the passage at 37:48

37:59 just to seep out of the muscles there and Report an error in the passage at 37:59 Highlight the passage at 37:59

38:20 we notice that feeling spread across the back of the neck there and also up from the collar the collarbones there notice the relaxation starts to spread up through the front of the neck the throat and also rising Report an error in the passage at 38:20 Highlight the passage at 38:20

38:49 up into your jaw Report an error in the passage at 38:49 Highlight the passage at 38:49

38:59 that area around the jaw line and all those muscles there again will give them kindness will allow them to relax and Report an error in the passage at 38:59 Highlight the passage at 38:59

39:28 will allow that sensation little by little to flow up to the area around the mouth around the lips and also rising Report an error in the passage at 39:28 Highlight the passage at 39:28

39:43 up into the cheekbones that Report an error in the passage at 39:43 Highlight the passage at 39:43

39:49 area around the nose and Report an error in the passage at 39:49 Highlight the passage at 39:49

40:09 start to notice how the the area around your eyes as well starts to relax Report an error in the passage at 40:09 Highlight the passage at 40:09

40:19 All these tiny muscles, all the part Report an error in the passage at 40:19 Highlight the passage at 40:19

40:26 of the face around the eyes, the eyebrows as well. And Report an error in the passage at 40:26 Highlight the passage at 40:26

40:41 also creeping up the back of the head too as well from the neck. And Report an error in the passage at 40:41 Highlight the passage at 40:41

41:06 finally we allow that sense of kindness, of relaxation, of calm to creep right up to the crown of the head, to the very top of the body there. Report an error in the passage at 41:06 Highlight the passage at 41:06

41:40 And now we've taken this time to check Report an error in the passage at 41:40 Highlight the passage at 41:40

41:50 in with the whole body with all its various parts with our kindness. We've relaxed and enjoyed a bit of calm. So we've come to the end of the meditation. Please allow me to ring the gong three times before we open our eyes and come out from meditation. Report an error in the passage at 41:50 Highlight the passage at 41:50

· · · silence, 1 minute

43:01 can all give yourselves a pat on the back for taking this time out from your evening and spending some time just cultivating this sense of... If anyone has any questions or anything they'd like to ask about meditation or anything generally, please feel free. Report an error in the passage at 43:01 Highlight the passage at 43:01

43:33 I know Ajambodhi's got a new innovation, which is the question and answer box. So if you have a question and want to put it in for next week, that's also cool as well. Otherwise, we can just pack up and head off and enjoy the rest of our Thursday. Thank you. Thank you very much. Cheers. Report an error in the passage at 43:33 Highlight the passage at 43:33