Friday Night Guided Meditation

0:02 Over the years of doing this mindfulness meditation, the feeling in my toes are different to any other feeling in my body. They're unique and Report an error in the passage at 0:02 Highlight the passage at 0:02

0:17 I've learned how to relax them. Just the way you can relax your hands and relax your back. Sometimes learning how to relax such distant parts as my toes, the toes start to feel pleasant. Report an error in the passage at 0:17 Highlight the passage at 0:17

0:40 This is one aspect of meditation which I really emphasize. When the meditation object starts to feel pleasant, then it attracts your attention to stay there and you get even deeper, more peaceful in meditation, basically more happy, more energized. So Report an error in the passage at 0:40 Highlight the passage at 0:40

1:17 I'm aware of my toes and they're relaxing and I spread that awareness further up my feet. The soles of my feet, to the uppers of the feet, to the skin, even imagine the bones inside all relaxing until I can feel like a deep warmth inside my feet. I remember as a kid walking home from school through snow and then getting a bowl of hot water and soaking my feet in that hot water. Report an error in the passage at 1:17 Highlight the passage at 1:17

2:07 It's so pleasant, my feet could really relax. That's kind of what I'm imagining now. Every muscle, every ligament, even bone, feeling at ease, warm, comfortable, and relaxed. And I don't stop until I can feel that relaxed feeling. And Report an error in the passage at 2:07 Highlight the passage at 2:07

2:38 I move my attention upwards, upwards to my ankles. It's like I'm... It's like I'm greeting my ankles, how are you? And Report an error in the passage at 2:38 Highlight the passage at 2:38

2:55 making sure they're as comfortable as I can possibly lead them into. My ankles feel at peace. Report an error in the passage at 2:55 Highlight the passage at 2:55

3:10 I go further up my legs, past my calves. I don't take any part of my body for granted. As I move up my calves, also including the skin on the outside, Report an error in the passage at 3:10 Highlight the passage at 3:10

3:31 Relaxing as I go up. And how to relax? You can experiment if you like. But I always notice kindfulness, this combination of kindness and mindfulness. Report an error in the passage at 3:31 Highlight the passage at 3:31

3:51 When put together, make kindfulness. The awareness is there and the kindness, just like I greet an old friend I haven't seen for a while. Report an error in the passage at 3:51 Highlight the passage at 3:51

4:06 When I greet them, smile at them, they relax. Now they're all friends, they're just different parts of my body. I'm relaxing, healing them. And I go past the calves to the knees. I always spend special attention on the knees, because I notice if I meditate a long time, sometimes the knees feel a bit stiff or sore. Report an error in the passage at 4:06 Highlight the passage at 4:06

4:44 To lengthen the comfort in the knees, I just give them that kindness. Just imagine there's no strain on them at all. I'm not pushing them. I imagine them sinking into the cushion with no tightness on them, no force, just total relaxation. And Report an error in the passage at 4:44 Highlight the passage at 4:44

5:18 then from the knees to the thighs, huge muscles. Which I learn how to relax. Just imagine them relaxing. First of all notice any feeling in the thigh and then see what makes that feeling more at ease, more peaceful, more comfortable. Report an error in the passage at 5:18 Highlight the passage at 5:18

5:49 Sometimes I imagine everything expanding so there's no tightness or tension anywhere. The solid mass of muscles becomes like Report an error in the passage at 5:49 Highlight the passage at 5:49

6:06 Soft scented air in the wind expands and thereby any pain or tightness or tension gets relieved and Report an error in the passage at 6:06 Highlight the passage at 6:06

6:25 I go to the buttocks and every time I sit down to meditate I can feel the pressure of the weight of the body transferred through the buttocks onto the mat, the sitting mat. Report an error in the passage at 6:25 Highlight the passage at 6:25

6:45 Today it's well spread out. It's not a tight feeling. It's just a feeling of pressure which is already comfortable enough. It will soon disappear. Any feelings in the body which are constant, which don't get worse or less, they soon disappear. The brain is very clever. Report an error in the passage at 6:45 Highlight the passage at 6:45

7:18 Anything which is dangerous, it will pick up straight away. Anything which is safe will disappear from the consciousness. And Report an error in the passage at 7:18 Highlight the passage at 7:18

7:34 I've noticed I've relaxed my body from my waist down to the toes. It feels really good. It feels pleasant. I don't do this because I have to. I do this because I like to. That's the key for relaxation. And Report an error in the passage at 7:34 Highlight the passage at 7:34

8:00 then... From my buttocks I go to my waist. I always find that just getting a good position for your waist is so vital to get into calm, peaceful meditation. So I just mess around with my waist, stretching my back until I find the most comfortable posture, a comfort which I can maintain for about half an hour. Report an error in the passage at 8:00 Highlight the passage at 8:00

8:38 Some people like to lean back. But personally I just like to keep my back straight, as straight as I can. It feels more comfortable, more strong. Report an error in the passage at 8:38 Highlight the passage at 8:38

8:52 Then I go to my waist again and this time relax my body from inside. Because I'm a monk, I don't eat anything in the afternoon or evening. I like just checking my feelings in my body, inside, going up my digestive tract. Report an error in the passage at 8:52 Highlight the passage at 8:52

9:17 And as my awareness goes upwards through the torso, as it goes upwards, I can feel today because I've been very, very busy, I can feel some of the tightness in my belly. Report an error in the passage at 9:17 Highlight the passage at 9:17

9:38 So I'm just being kind to it now, wishing my belly to be happy and well. Just like a dear old friend of yours comes up to you and say, I really hope... You feel happy and at peace. Those wishes, especially to oneself, really work. You're being kind to oneself. And Report an error in the passage at 9:38 Highlight the passage at 9:38

10:09 as you're being kind to oneself, I notice, and I'm always honest with you, except when I'm telling a funny story, but I admit it afterwards. But right now I'm really honest. My stomach and the intestines have really relaxed. Report an error in the passage at 10:09 Highlight the passage at 10:09

10:34 Simply because I've been paying attention to them and being kind. And Report an error in the passage at 10:34 Highlight the passage at 10:34

10:43 that kindness really works. And Report an error in the passage at 10:43 Highlight the passage at 10:43

10:49 I go up further in my body till I get to my stomach, when I'm at my stomach. I have, first of all, some gratitude to it, like a thank you. Thank you for being a source of energy, like a fuel tank to me for so many years. Report an error in the passage at 10:49 Highlight the passage at 10:49

11:15 And that gratitude, that kindness really makes everything relax surprisingly well. Report an error in the passage at 11:15 Highlight the passage at 11:15

11:29 When you practice like this, you learn how to relax every part of your body, to bring it to a state of ease. And Report an error in the passage at 11:29 Highlight the passage at 11:29

11:46 when it does, it feels so pleasant. You don't need any drugs or even any massage. You just need to be kind and aware. The mindfulness gives you feedback. The feedback is where you learn what works for you and what doesn't. You become a skilled relaxation expert of your own body. Report an error in the passage at 11:46 Highlight the passage at 11:46

12:28 As I go further up to my stomach, my stomach to my lungs, and lungs to my heart. I kind of know where those are, but some of the other organs, especially which I can locate towards my back, if I find anything there which doesn't seem to be normal, I just put attention to that part. It gives so much kindness. I know how to relax those organs as well. And Report an error in the passage at 12:28 Highlight the passage at 12:28

13:16 for those of you I know I've just done so much counseling for people who suffered from breast cancers. If that's you, or you're afraid of them, please put attention to that part of your body. Know how they feel and relax them to the max with kindness. It's amazing what you can do in a simple meditation like this. Report an error in the passage at 13:16 Highlight the passage at 13:16

13:55 Which can have a huge effect on your body to positive ends. I'm Report an error in the passage at 13:55 Highlight the passage at 13:55

14:07 relaxing the whole upper body now. From the waist to the shoulders. When I get to my shoulders, I kind of enjoy relaxing that part. Report an error in the passage at 14:07 Highlight the passage at 14:07

14:22 I always find some tension there. So what I do, or works for me, you may try it if you wish, I scrunch up my shoulders even more. Report an error in the passage at 14:22 Highlight the passage at 14:22

14:37 I made them really tight. The tightest I can make them and then let go. And I love teaching that because it's also showing you what letting go means. You Report an error in the passage at 14:37 Highlight the passage at 14:37

14:57 take away that tightness, that control, which made them tense in the first place. And I let them go. Report an error in the passage at 14:57 Highlight the passage at 14:57

15:09 The muscles feel really relaxed and at ease. If I didn't do that, Sometimes they may be uncomfortable to begin with but they get even more uncomfortable later on. They spoil the relaxation. Report an error in the passage at 15:09 Highlight the passage at 15:09

15:32 Go down my shoulder blades, down to my arms. Sweep this kindfulness down my upper arms, past my elbows, down the forearms, past the wrists, to my hands. Report an error in the passage at 15:32 Highlight the passage at 15:32

15:56 And always a strange thing happens with my hands. When I ask them, how are you? The usual answer is, they're not relaxed, because I haven't been paying any attention to them. So now I'm going to move them, attach them, reposition them. And I found out this little posture, which I've been using for years, the right hand over the left hand, so I'm slightly touching. Report an error in the passage at 15:56 Highlight the passage at 15:56

16:30 Now Report an error in the passage at 16:30 Highlight the passage at 16:30

16:35 it feels really good. Really nice. Report an error in the passage at 16:35 Highlight the passage at 16:35

· · · silence, 1 minute

17:53 When my arms and hands are beautifully relaxed, I say beautifully because there's a delight there which I suggest you notice and focus your attention on. Report an error in the passage at 17:53 Highlight the passage at 17:53

18:14 The delightful feeling of relaxation is something which brings you great sense of peace. Report an error in the passage at 18:14 Highlight the passage at 18:14

18:26 Not many people can relax, they haven't learned how. Something for free. It will create good health for you. Report an error in the passage at 18:26 Highlight the passage at 18:26

18:39 And then I go up my neck to my head. At this point I notice one weakness which I have is that if my head is too far forward or too far back, too far to the left or right, it creates a pain in my neck. Report an error in the passage at 18:39 Highlight the passage at 18:39

19:01 So I always tend to balance my head on top of my neck. And for this evening, because jet lag tired. I move my head slightly backwards and that helps prevent any sleepiness. Report an error in the passage at 19:01 Highlight the passage at 19:01

19:26 It's not unpleasant. It's just almost a feeling of strength. And then I make sure lastly I relax the muscles around the eyes and the mouth so they're not tense and Report an error in the passage at 19:26 Highlight the passage at 19:26

19:47 everything in my body which has caused me a problem in the past. It's all relaxed and at ease. It's like I'm sitting in this comfortable abiding where I can't feel any tightness or pressure in my body at all. Report an error in the passage at 19:47 Highlight the passage at 19:47

20:11 It's the breath coming in and out as it wills, not as I want. And Report an error in the passage at 20:11 Highlight the passage at 20:11

20:28 as I mentioned earlier, when the body is at ease, it can disappear. But before it disappears with all of my awareness, Report an error in the passage at 20:28 Highlight the passage at 20:28

20:43 I just notice how peaceful my body feels right now because it's not held tightly, because it's not forced, because it's relaxed. That's why I can hold this peace for as long as it wants. And Report an error in the passage at 20:43 Highlight the passage at 20:43

21:07 I notice what I'm aware of, which is peace. We've talked about peace. We've discussed peace, philosophized it. Now we're experiencing it. What does peace feel like? It Report an error in the passage at 21:07 Highlight the passage at 21:07

21:34 takes a while to get to encompass it and really be into it. Number Report an error in the passage at 21:34 Highlight the passage at 21:34

21:46 one, it's very healthy. Number two, therapeutic. It's so peaceful. It's obvious peace is peaceful. But it's beautiful. Can you notice beautiful peace? Report an error in the passage at 21:46 Highlight the passage at 21:46

22:15 If you can, Soon it will go deeper from peace into stillness, a Report an error in the passage at 22:15 Highlight the passage at 22:15

22:28 deepening of peace. So hardly anything moves, which means nothing disturbs you. Like Report an error in the passage at 22:28 Highlight the passage at 22:28

22:45 you're in this very peaceful moment, just being still. And Report an error in the passage at 22:45 Highlight the passage at 22:45

22:58 this is where meditation really starts. Report an error in the passage at 22:58 Highlight the passage at 22:58

23:06 Nothing to disturb you, just in this moment. Report an error in the passage at 23:06 Highlight the passage at 23:06

23:16 Peacefully being with whatever this body does. I Report an error in the passage at 23:16 Highlight the passage at 23:16

23:26 will now be quiet for a couple of minutes. Report an error in the passage at 23:26 Highlight the passage at 23:26

· · · silence, 3 minutes

26:29 If you can, if it happens easily, just notice the mind at peace, being so delightful, a natural happiness, a deep relaxation. If Report an error in the passage at 26:29 Highlight the passage at 26:29

26:57 you've done breath meditation before, the breath just comes to you. You don't search for it at all. It's all that's left in the mind. Beautiful, delightful, relaxed breath. Almost like listening to music in your mind. So Report an error in the passage at 26:57 Highlight the passage at 26:57

27:24 pleasant. I don't mind going over time. Report an error in the passage at 27:24 Highlight the passage at 27:24

27:39 Towards the end of this meditation, how do you feel, honestly? How's the body and the mind? To Report an error in the passage at 27:39 Highlight the passage at 27:39

28:08 me it feels great. Beautiful. One of the best things I ever did was learn this. Report an error in the passage at 28:08 Highlight the passage at 28:08

28:24 In a minute or two I will make the gong chime. I don't like hitting it, it's too coarse. Let the sound of the gong come with you out of meditation and guide you to take much of that peace out here into this world. Thank Report an error in the passage at 28:24 Highlight the passage at 28:24

· · · silence, 1 minute

29:33 you. Report an error in the passage at 29:33 Highlight the passage at 29:33

29:38 I say thank you for giving me the opportunity to meditate while I was talking. Report an error in the passage at 29:38 Highlight the passage at 29:38

29:49 So experience that peace. Report an error in the passage at 29:49 Highlight the passage at 29:49

29:54 So if you'd like to make yourself comfortable, however that may be. Report an error in the passage at 29:54 Highlight the passage at 29:54