Knowing Your True Nature

0:00 Thank you all for joining us today. Okay, we will start by paying homage to the Buddha and continue with the taking refuge in the Triple Gem. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:10 [chanting]

0:55 Sama Sambuddhasa Report an error in the passage at 0:55 Highlight the passage at 0:55

1:09 Okay. Okay, I'm going to start by introducing to you what the meditation that I'm going to guide you through. When I'm giving the introduction, if you have questions, you can ask. Okay, I love questions. So I don't mind many questions coming towards me. Okay, so to me, Buddhist meditation, the aim is not just to calm the mind. Report an error in the passage at 1:09 Highlight the passage at 1:09

1:38 The aim has to lead towards enlightenment. And I would prefer to use the word awakening. Why? It's more on awakening from our deluded idea of how our life works. Report an error in the passage at 1:38 Highlight the passage at 1:38

1:52 Deluded because we didn't notice the... Actual characteristic of life, which is quite simple. The three characteristics of impermanence, anicca, not fully satisfying, dukkha. I prefer to transfer as not fully satisfying. Because one of the reasons it's not fully satisfying, no things are fully satisfying because our wants keep changing. Report an error in the passage at 1:52 Highlight the passage at 1:52

2:19 And the thing we want also keep changing. So it's not because we are greedy or whatever, it's because... Our mind keeps changing, so what we want keeps changing, and the thing that we want keeps changing, so nothing in the world can fully satisfy us. That's the second characteristic. And the third characteristic is very important, which is anattā, non-self, which is not that difficult. If you understand everything changes, then you understand that there is no fixed independent identity called self. Report an error in the passage at 2:19 Highlight the passage at 2:19

2:51 And that's very important because... For us to be able to realize Nibbāna for the first time, you have to break the identity of the self. And meditation to me is cultivation of the mind. So it's not just during your sitting that you do meditation. It has to be throughout the whole day. What I would guide you through can be done in any posture in the whole day, but it's easier to start with the sitting posture. Report an error in the passage at 2:51 Highlight the passage at 2:51

3:22 And what I'll be guiding you today is using the Satipaṭṭhāna Sutta. Just one way of using Satipaṭṭhāna Sutta. Please don't take it as the only way. There can be many ways to use Satipaṭṭhāna Sutta, which is the four foundations of mindfulness discourse. But I'm only using one way. But I will cover all the four different parts of this four foundations of mindfulness. And I'll be doing... Report an error in the passage at 3:22 Highlight the passage at 3:22

3:51 Two parts. In Theravāda Buddhism, mainly there's two parts. One is to calm the mind. The second part is to develop insight. So I will guide you to let you know that in our daily life, it's not that difficult to notice impermanence, amitā, unsatisfactoriness, dukkha, and non-self, anattā. You can realize it or notice it in your daily life. And the object I will use for... Report an error in the passage at 3:51 Highlight the passage at 3:51

4:20 Mindfulness of the body, I will use breathing. Mindfulness of feeling, I will use body sensation. Mindfulness of the mind, I will use emotion. Mindfulness of dharma or mental object, I will use thoughts. And the first two, you can do it sitting down for a long period. The last two, not so easy to sit long period. You can only use it for a short period of sitting. Report an error in the passage at 4:20 Highlight the passage at 4:20

4:49 To let you know. And the key thing I want to emphasize is more on awareness. The object, not too important. If your object is not clear, it's okay. As long as you have awareness, you are present, then you'll be able to notice things. Any questions? If no, we will start. Okay. So what we'll do is we'll adjust the posture first. Report an error in the passage at 4:49 Highlight the passage at 4:49

5:15 If you are sitting on the cushion or the floor, try to keep... The two knees and the buttock, the three points on the cushion or the floor, if you can. But the key word is comfortable. If you're not comfortable, then do it whichever way that makes you comfortable. If you're sitting on a chair, try to keep both the sole of the feet firmly on the ground, parallel to each other so that it's stable. Report an error in the passage at 5:15 Highlight the passage at 5:15

5:43 Keep the back straight, but relaxed. Drop the shoulders. Report an error in the passage at 5:43 Highlight the passage at 5:43

5:54 The hands, you can put one on top of the other, whichever way doesn't matter, on the hips, or you can put them facing up or down on the knees. Report an error in the passage at 5:54 Highlight the passage at 5:54

6:07 Imagine that there's a string tying your head up to the ceiling. Report an error in the passage at 6:07 Highlight the passage at 6:07

6:14 You may choose to open the eyes, especially if you are sleepy, or close or half close the eyes if you are restless. Report an error in the passage at 6:14 Highlight the passage at 6:14

6:29 Totally relax the whole body, relax whatever stress or tension you have in the body. Report an error in the passage at 6:29 Highlight the passage at 6:29

6:52 Now that we have adjusted the body, we will adjust the mind. Report an error in the passage at 6:52 Highlight the passage at 6:52

7:00 Don't pay attention to any memories of the past, any plans for the future. You can pick them up later. Just stay in the here and now. Enjoy the peace and the quietness of the here and now. Report an error in the passage at 7:00 Highlight the passage at 7:00

7:45 From this peace and quietness, bring your attention to your breath. Report an error in the passage at 7:45 Highlight the passage at 7:45

7:56 Know the breath as it goes in. Know the breath as it goes out. Report an error in the passage at 7:56 Highlight the passage at 7:56

8:08 If you are sleepy, put more attention on the in breath. That will make you more alert. Report an error in the passage at 8:08 Highlight the passage at 8:08

8:19 If you are restless, put more attention on the out breath. That's like sighing. It will relax you and calm you down. Report an error in the passage at 8:19 Highlight the passage at 8:19

8:39 Once you have no more sleepiness, drowsiness and restlessness, just know the breath as it goes in. Know the breath as it goes out. Report an error in the passage at 8:39 Highlight the passage at 8:39

9:01 Do not control the breath. Report an error in the passage at 9:01 Highlight the passage at 9:01

9:13 Just allow it to be naturally flowing in, naturally flowing out. Report an error in the passage at 9:13 Highlight the passage at 9:13

9:28 Just know as much as you can. If you know 1%, let it be 1%. If you know 2%, let it be 2%. If Report an error in the passage at 9:28 Highlight the passage at 9:28

9:57 there are wandering thoughts, don't fight them. Don't stop them. Just continue with the breath. Report an error in the passage at 9:57 Highlight the passage at 9:57

10:12 Just stay with the breath. Breathing in, we know we are breathing in. Breathing out, we know we are breathing out. If Report an error in the passage at 10:12 Highlight the passage at 10:12

· · · silence, 1 minute

11:30 the breath becomes subtle, not so clear, it's okay, don't try to make it clear. That's a good sign when it becomes subtler. Report an error in the passage at 11:30 Highlight the passage at 11:30

11:42 That means the mind is more quiet. Report an error in the passage at 11:42 Highlight the passage at 11:42

· · · silence, 3 minutes

14:33 As you continue to know the breath going in, to know the breath going out, please notice that the breath keeps changing. Report an error in the passage at 14:33 Highlight the passage at 14:33

14:47 Sometimes it's in, sometimes out, sometimes long, sometimes short, sometimes deep, sometimes shallow, because the breath, like all parts of the body, is impermanent, anicca. Report an error in the passage at 14:47 Highlight the passage at 14:47

15:15 So if something unwanted happens to the body, we don't have to be too fearful because it will change by Report an error in the passage at 15:15 Highlight the passage at 15:15

15:29 itself. Report an error in the passage at 15:29 Highlight the passage at 15:29

15:38 As you continue, To be aware of breath going in, breath going out, please notice that you cannot fully control the breath. Report an error in the passage at 15:38 Highlight the passage at 15:38

15:55 You cannot have just in-breath or just out-breath. Report an error in the passage at 15:55 Highlight the passage at 15:55

16:03 So the breath is not fully satisfying. That's one aspect of tukkha. As Report an error in the passage at 16:03 Highlight the passage at 16:03

16:31 you continue to be aware of the breath going in, going out, notice that since we can't fully control the breath, we can't claim ownership. There is a breathing process, but there is no reader. We don't have to have the burden of owning the breath. Report an error in the passage at 16:31 Highlight the passage at 16:31

16:59 This is an aspect of anattā, non-self. Report an error in the passage at 16:59 Highlight the passage at 16:59

17:20 As you continue to be aware of the breath going in, aware of the breath going out, notice that the awareness of the breath is always calm and peaceful, no matter what happens to the breath. Report an error in the passage at 17:20 Highlight the passage at 17:20

17:43 As long as you stay with the awareness, As you Report an error in the passage at 17:43 Highlight the passage at 17:43

18:13 continue to be aware of the breath going in, going out, again notice that the experience of the breath is dependent on the mental state. If the mind is more calm, the breath is more calm. If the mind is more restless, the breath is more restless. Report an error in the passage at 18:13 Highlight the passage at 18:13

18:58 Now we are done with mindfulness of breathing. We will move to mindfulness of feeling using body sensation. Just aware of whatever body sensations you might have. Could be the weight of the body on the chair or the cushion. Could be the contact between your body with the chair or the cushion. Could be the solidity of the body. Report an error in the passage at 18:58 Highlight the passage at 18:58

19:23 The hardness of the body. Or just tinkling sensation in the body. Just aware of any body sensation. But you don't have to give it a name, a label. Report an error in the passage at 19:23 Highlight the passage at 19:23

19:41 Don't have to change it. Just aware as a body sensation arise and pass away. Report an error in the passage at 19:41 Highlight the passage at 19:41

· · · silence, 1 minute

20:18 As you are aware of body sensation that arise and pass away, notice that every body sensation that arises will immediately pass away. Report an error in the passage at 20:18 Highlight the passage at 20:18

20:28 Similar body sensation might come up again, but immediately it will cease. No body sensation remain continuous. So we don't have to be afraid. Of any unwanted body sensation, because the minute it arrives, it will cease because Report an error in the passage at 20:28 Highlight the passage at 20:28

20:54 it's impermanent, Anicca. Report an error in the passage at 20:54 Highlight the passage at 20:54

21:03 Continue to aware as every body sensation that arises automatically cease, another body sensation arise and automatically cease. It might be similar type of body sensation, but no body sensations remain continuous. As Report an error in the passage at 21:03 Highlight the passage at 21:03

· · · silence, 1 minute

22:39 you continue, To be aware of this body sensation, notice that we don't have full control over the body sensation. We only have a choice on which part of the body to pay attention to. That's not fully satisfying or dukkha. Report an error in the passage at 22:39 Highlight the passage at 22:39

23:11 If you are sleepy, you can choose to open the eyes or straighten the head. Report an error in the passage at 23:11 Highlight the passage at 23:11

23:23 As you continue to be aware of different body sensations, notice that since we have no full control, Over the body sensations, we don't have to claim ownership of the body sensation. That's an aspect of anattā or non-self. Report an error in the passage at 23:23 Highlight the passage at 23:23

23:44 We don't have to have the burden of owning the body sensation. There can be sharp sensation on the leg and not my leg is very painful. We don't have to claim ownership. Report an error in the passage at 23:44 Highlight the passage at 23:44

24:14 As you continue to be aware of the body sensation, Notice that the awareness, the knowing of the body sensation is always calm and peaceful. As long as you stay with awareness and not lost in the body sensation, you won't be affected. As Report an error in the passage at 24:14 Highlight the passage at 24:14

25:02 you continue to be aware of the body sensation, notice that your experience of the body sensation is dependent on your mental state. The mind is more calm, the body is more comfortable. If the mind is more restless, the body is more restless. Report an error in the passage at 25:02 Highlight the passage at 25:02

25:31 From body sensations, we'll move to mindfulness of mind. We'll use emotion. Just aware whatever emotions that you have. Could Report an error in the passage at 25:31 Highlight the passage at 25:31

25:44 be happiness, sadness, excitement, boredom, or no emotion. That's a type of emotion also. Report an error in the passage at 25:44 Highlight the passage at 25:44

25:57 Notice that whatever emotions you have, as long as it arises, it will pass away. No emotions remain continuous. Similar emotion might arise again, but it will pass away. So we don't have to stop any negative emotion because the minute it arise, it will automatically cease by itself because Report an error in the passage at 25:57 Highlight the passage at 25:57

26:32 all are impermanent, Anicca. Report an error in the passage at 26:32 Highlight the passage at 26:32

26:50 As you continue to be aware of your emotion, also notice that you don't have full control over your emotion. You only have a choice on which emotion you want to pay attention to. Report an error in the passage at 26:50 Highlight the passage at 26:50

27:05 That's not fully satisfying or dukkha. As Report an error in the passage at 27:05 Highlight the passage at 27:05

27:30 you continue to pay attention or aware of the emotion, notice that since we can't fully control the emotions, we can't claim ownership of the emotion. So we are not angry, we have anger emotion. We are not sad, we have sad emotion. We are not fearful, we have fearful emotion. Report an error in the passage at 27:30 Highlight the passage at 27:30

27:57 We don't have to have the burden of owning the emotion. That's anattā or one aspect of anattā or non-self. Report an error in the passage at 27:57 Highlight the passage at 27:57

28:14 As you continue to be aware of the emotion, notice that the awareness, the knowing of the emotion is always calm and peaceful. As long as you stay with the awareness, the knowing, and not lost in the emotion, you'll be okay. As Report an error in the passage at 28:14 Highlight the passage at 28:14

28:42 you continue to be aware of the emotion, notice that Again, your experience of emotion is also dependent on the mental state. Your mind more calm, emotions more calm. Report an error in the passage at 28:42 Highlight the passage at 28:42

28:57 Mind more restless, emotions more restless. From Report an error in the passage at 28:57 Highlight the passage at 28:57

29:14 emotion, we will move to the last object, thoughts. Just aware of your thoughts as they arise and pass away. But don't get lost in the content of the thoughts. You don't have to know what thoughts. You have just aware as a thought arise, pass away. Another thought arise and pass away. Notice that every single thought you have without exception, the minute arises, will cease. Report an error in the passage at 29:14 Highlight the passage at 29:14

29:52 Any thoughts at all, including negative thoughts. So you don't have to stop any negative thoughts because the minute arises, it will cease. Report an error in the passage at 29:52 Highlight the passage at 29:52

30:03 If you don't have any thoughts at the moment, Just pay attention to the last place where the thoughts disappear. Report an error in the passage at 30:03 Highlight the passage at 30:03

30:14 If you have thoughts, notice that every thought that arises immediately ceases. No need to stop any thoughts. Similar thoughts might arise again, but it will cease again because it's impermanent, Anicca. As Report an error in the passage at 30:14 Highlight the passage at 30:14

30:45 you continue to be aware of thoughts, notice that we have no full control over the thoughts. We only have a choice on which Topic of thoughts to pay attention to, to give it power. So it's not fully satisfying or tukar. Report an error in the passage at 30:45 Highlight the passage at 30:45

31:22 As you continue to be aware of the thoughts, notice that since we have no full control over the thoughts, we can't claim ownership of the thoughts. Report an error in the passage at 31:22 Highlight the passage at 31:22

31:34 So we don't have to have the burden of owning the thoughts. This is an aspect of anattā or non-self. We may have angry thoughts, but we are not angry. Report an error in the passage at 31:34 Highlight the passage at 31:34

31:48 We are not fearful. We just have fearful thoughts. As Report an error in the passage at 31:48 Highlight the passage at 31:48

32:05 you continue to be aware of your thoughts, notice that the awareness, the knowing of the thoughts is always calm and peaceful, no matter what thoughts you have. As long as you stay with awareness, it's always calm and peaceful. Report an error in the passage at 32:05 Highlight the passage at 32:05

32:29 As you continue to be aware of the thoughts, again notice that your experience of your thoughts is dependent on your mental state. Mind more calm. Thoughts are more calm. Mind more restless. Report an error in the passage at 32:29 Highlight the passage at 32:29

32:44 The thoughts are more restless. Report an error in the passage at 32:44 Highlight the passage at 32:44

33:00 Now for the last part, just simply stay with awareness. Doesn't matter whether it's awareness of thoughts, emotion, body sensation or breathing. Just stay more on awareness, just aware. Report an error in the passage at 33:00 Highlight the passage at 33:00

33:22 Notice the calmness, the peacefulness of the awareness. Notice the childlike, carefree innocence of the awareness. Report an error in the passage at 33:22 Highlight the passage at 33:22

33:38 Allow this good energy of calmness. To spread to the whole body, to every cell in the body, wishing every cell in the body to reconnect with this natural peace and calm, to Report an error in the passage at 33:38 Highlight the passage at 33:38

33:56 reconnect with this childlike, air-free innocence, to be well, happy, healthy and strong, to be at ease. Visualize the smile in every cell in your heart. Report an error in the passage at 33:56 Highlight the passage at 33:56

34:21 Continue to allow this good energy, the calmness, the peacefulness, To flow out to your loved ones, family members, relatives, friends, wishing each and every one of them to reconnect with their natural peace and calm. To reconnect with their childlike, carefree innocence. To be well, happy, healthy and strong. Report an error in the passage at 34:21 Highlight the passage at 34:21

34:52 You can visualize a smile in their hearts, in their faces. Report an error in the passage at 34:52 Highlight the passage at 34:52

35:06 Continue to allow this good energy to flow out further to our neighbors, Report an error in the passage at 35:06 Highlight the passage at 35:06

35:15 People at work, our colleagues, people we meet at market, supermarket, all our other friends, people that take care of our electricity, water, rubbish, wishing Report an error in the passage at 35:15 Highlight the passage at 35:15

35:30 each and every one of them to reconnect with their natural peace and calm, to reconnect their childlike, carefree innocence, to be well, happy, healthy and strong, to be at ease. Report an error in the passage at 35:30 Highlight the passage at 35:30

35:54 Continue to allow this good energy to flow out further. To all humans, regardless of race, religion, nationality, ethnic, wishing each and every one of them again to reconnect their natural peace and calm, to reconnect their childlike, carefree innocence, to be well, happy, healthy and strong, to be at ease. Report an error in the passage at 35:54 Highlight the passage at 35:54

36:31 Continue to allow this good energy to flow out further to all beings, all animals, all heavenly beings. All devas, dharma protectors, guided deities, all seen or unseen beings, wishing all beings without exception to reconnect their natural calm and peace, to be well, happy, healthy and strong, to be at ease. Report an error in the passage at 36:31 Highlight the passage at 36:31

· · · silence, 1 minute

37:37 May all beings be well and happy. Slowly feel your body. If you can slowly feel your body, for those who have closed their eyes can slowly, very slowly open their eyes. Report an error in the passage at 37:37 Highlight the passage at 37:37

38:02 If you want, you can rub your hands and put on the face to warm up the face. Report an error in the passage at 38:02 Highlight the passage at 38:02

38:20 Any questions on the meditation before I go on? Report an error in the passage at 38:20 Highlight the passage at 38:20

38:32 Basically, to me, in your everyday life, like even walking, talking, all these exercises can be done. And the realization of impermanence, unsatisfactoriness, and non-self can be done also anytime. And the key word is realization. When you have realization, your life will immediately change. Report an error in the passage at 38:32 Highlight the passage at 38:32