Guided Meditation

0:00 Outside please come in still. So what we'll do this afternoon, this is the Saturday afternoon meditation club and they sometimes call it the advanced meditators club. But in a way there's no difference between advanced meditators and beginners in a sense because it's all we do the same practice. It's all about letting go, finding peace and happiness. So Report an error in the passage at 0:00 Highlight the passage at 0:00

0:31 Those of you who've listened to me teach meditation before might recognize that I often start my meditation teachings, especially when I do a guided meditation. I start by saying that it's hard to do guided meditations. Why is that? For me, hard to teach. Because everybody's mind is in a different mind state. Report an error in the passage at 0:31 Highlight the passage at 0:31

0:56 state, right? And Some people might be a bit sleepy, others might be a bit too energetic, some might be a little bit grumpy, others might have more craving. And depending on where your mind is, sometimes you have to treat it differently. Those of you who have heard my teachings before, is that helpful, those kind of instructions? Report an error in the passage at 0:56 Highlight the passage at 0:56

1:24 Because, first of all, If you always give the same meditation technique every time, yeah, sometimes it works, but sometimes it doesn't, and then you might blame yourself. Oh, I did it wrongly. But that's not the case. Maybe it was just not the right time to do that meditation technique. So tomorrow, actually, for those who are interested, I will give a sutta class. Report an error in the passage at 1:24 Highlight the passage at 1:24

1:50 Sutta class sounds very technical, maybe, if you are not familiar. But I will also talk about meditation during that class and I'll go a little bit more into this idea of how you treat your mind differently depending on what it's like and your body as well. Report an error in the passage at 1:50 Highlight the passage at 1:50

2:10 But for today, I just want to make that as a disclaimer so that later when I give certain instructions then you have to use your own wisdom, your own experience and your own insight. To be able to tell for yourself whether these instructions are helpful for you in this moment. Let's say, like me, I'm a little bit, my mind is a bit dull. Report an error in the passage at 2:10 Highlight the passage at 2:10

2:40 I was doing meditation earlier. It was peaceful, all right, but it was just a bit sleepy. Maybe I ate too much or I don't know. I've been in a strange bed, venerable set. Maybe that's it. I don't usually sleep here. Report an error in the passage at 2:40 Highlight the passage at 2:40

2:57 But if your mind is sleepy and if I would say, just relax, make peace, you fall more asleep. Sometimes that's actually helpful because sometimes the kind of sleepiness that you have is the kind of sleepiness that you actually need to just sleep a little bit. Then it actually helps as well to relax. Anyway, that's what I was going to talk about tomorrow. But just so you know... Report an error in the passage at 2:57 Highlight the passage at 2:57

3:27 For yourself, that whatever instructions I give, you have to judge, are these appropriate for me? Today, though, forget about that for now. I want to teach about something else. Just something that I think I came up with on the drive here, and I can't even remember when or why. But have some of you heard of this idea of mech mindfulness? Have you heard that before? Report an error in the passage at 3:27 Highlight the passage at 3:27

3:58 Nobody? Okay, so there's some scholar or researcher who wrote a book called Mac Mindfulness. And it's an allusion to, I think, McDonald's. And the idea is that he sees, or she sees, I don't even know, that mindfulness is used more and more in corporations to get people to work more effectively and not just as what it was originally intended. Report an error in the passage at 3:58 Highlight the passage at 3:58

4:29 To just make people happy and peaceful. Instead I want to make people more productive. So that's the title, Mac Mindfulness. I never read the book. People just recently mentioned it to me. Report an error in the passage at 4:29 Highlight the passage at 4:29

4:42 But then I thought, I can do my own Mac Mindfulness. My own Mac Mindfulness meditation. Do you want to do Mac Mindfulness meditation today? McDonald meditation? You know what? You don't? Well, I said before, you can choose for yourself what you want to follow or not. But this is the instruction for the Mindfulness McDonald meditation for today. Report an error in the passage at 4:42 Highlight the passage at 4:42

5:08 I'm loving it. Report an error in the passage at 5:08 Highlight the passage at 5:08

5:13 I'm loving it. I'm loving my meditation. I'm loving it to be here. It's so nice to be here. I'm sure my mind will be dull again when I start meditating in a moment. Yeah. Report an error in the passage at 5:13 Highlight the passage at 5:13

5:27 Just the way it is. But I love it because I can be here with all of you. Actually, maybe it's also because my room is a bit hot. I should have turned on the air conditioning. It's nice in here. I'm loving it here. And why is that such an important way to meditate? Because, okay, yes, it's important to make peace, be kind, be gentle, and to relax, let go. Report an error in the passage at 5:27 Highlight the passage at 5:27

5:57 Then you can arrive at the state of contentment and that everything is okay. But something might be missing. It's really that happiness, that joy. And you really love it. You really like to be here. It's really cool to meditate. And if you use those kind of reflections, you get what the Buddha called pīti, this joy. Report an error in the passage at 5:57 Highlight the passage at 5:57

6:24 Or the light in the mind. It's not a physical feeling. It's like a mental feeling of really energy. You get energy. And it's also helpful when maybe your meditation is a bit meh. You're sitting there and your mind thinks all these thoughts. And your mind is sleepy or too restless. Or your body is uncomfortable. Report an error in the passage at 6:24 Highlight the passage at 6:24

6:53 You have all these experiences, I'm sure, where meditation just wasn't nice. And then, because it's not nice, you start also thinking not nice thoughts about it. Like, when is it going to end? I should not have sat down here for the 45-minute meditation. It's too long. Whatever you might be thinking. Report an error in the passage at 6:53 Highlight the passage at 6:53

7:15 Or, I'm such a bad meditator. Or, when am I going to finally get peace? I should know better by now. I've been meditating for so many years. Blah, blah, blah. All the negative thoughts, right? You recognize those? You recognize those? Yeah? I see some people that recognize that. I recognize those. But you can counter those by telling you, Ah, I'm loving it. Report an error in the passage at 7:15 Highlight the passage at 7:15

7:45 Okay, my mind is thinking a lot, but I love it anyway. Right? It's just because it's great to be here. I'm sitting here, meditation, and it's not about the results. It's not about the results. It's about the effort that you put in. And that is just to come here and to sit down. Sometimes I teach retreats and I tell people, you came here with the intention to meditate and that's enough. Report an error in the passage at 7:45 Highlight the passage at 7:45

8:18 You don't need to... Show me your meditation skills and you don't need to meditate, I don't know, 12 hours a day or whatever. No, you're all good enough. Because you have that intention, then you'll naturally sit down to meditate. And that's good enough. So then you can love that. There's always something to love about your meditation. I teach that on retreats and it's the same today here with all of you. Report an error in the passage at 8:18 Highlight the passage at 8:18

8:49 And when I sat down and said, ah, this is amazing, right? Or something like to that extent. This is great or whatever. I said, so many people here. Because I see your beautiful, wonderful intentions. Report an error in the passage at 8:49 Highlight the passage at 8:49

9:08 Whether or not you find peace in this meditation, I don't care. I really don't. What I care about is that you are here to do the practice together. Because it's just the law of nature. If you keep practicing, then eventually, one day you'll find the deep peace. And it might not be today. But are you going to only love those meditations where you do find deep peace? No. Report an error in the passage at 9:08 Highlight the passage at 9:08

9:40 Well, you might, but I say no. Also love those other meditations that lead up to that peace. When I was a young boy in high school, Report an error in the passage at 9:40 Highlight the passage at 9:40

9:55 For a holiday job, a weekend job, I used to work in the greenhouses picking flowers in the Netherlands. Picking flowers is a really nice job and very, very easy as well. And sometimes on holiday, school holiday, maybe a two-week holiday or something, I decided that holiday I'm just going to make money. Report an error in the passage at 9:55 Highlight the passage at 9:55

10:22 So next holiday I can spend it or whatever, you know. So I went to work every day. And went to work on Monday, Tuesday, Friday. Monday, Tuesday, Wednesday, Thursday, Friday. Also Saturday in the morning we worked as well. So I go to work every day in the morning and the afternoon even. Monday I go to work. I didn't get paid. Report an error in the passage at 10:22 Highlight the passage at 10:22

10:49 Tuesday, I also didn't get paid. Wednesday, Thursday, Friday, I also didn't get paid. Saturday, I got paid. But, of course, I only got paid because I was also working all the other days. Report an error in the passage at 10:49 Highlight the passage at 10:49

11:06 If you only go to work on paydays, then you don't earn much, actually. It's the same with meditation. Some of your meditations are more like working days. Yeah. Report an error in the passage at 11:06 Highlight the passage at 11:06

11:22 But they're just as valuable because they pay off in the end. Does this make sense? And if you say, oh, I'm only going to go meditation when it's nice and peaceful, then you don't get paid as much in the end, if that makes sense. So actually it's also the meditations where it's not so nice and peaceful, or maybe you attain a certain amount of peace, but it's still a bit meh. Report an error in the passage at 11:22 Highlight the passage at 11:22

11:48 You're like, Ajahn Brahm talks about these great insights and great this and that. When am I? If you're the negative like that, that's not good, in my view. I say, love it all. Love every meditation session, no matter how uncomfortable, because it's from the struggles that you learn, actually. Report an error in the passage at 11:48 Highlight the passage at 11:48

12:11 Okay, you also learn from the peace, but to attain that peace, you need to learn first how to get there. And that is by learning from our so-called defilements or our hindrances, loving those hindrances, because without them we wouldn't be able to learn. Report an error in the passage at 12:11 Highlight the passage at 12:11

12:30 So if you put that idea of I'm loving it, it's also connected to loving kindness, of course, but it also creates a bit more of a joy and just acceptance of what is happening right here, right now. It's a little bit of a playful term of mine, a playful phrase of the McDonald's. But I hope you can see how that makes sense. Do you see how that might make sense, if you have that attitude? Maybe you're already looking forward to meditation. Report an error in the passage at 12:30 Highlight the passage at 12:30

13:04 Shut up, Sunyo, I'm loving meditation so much. Can we finally start? For those people, you are in luck. We can start. yeah? Okay. Okay, so today I'm going to do meditation. And no matter what the outcome is, you're going to love it. At least that's my instruction to you. So I will guide you with those ideas in mind. And I will be talking a little bit, guiding you a little bit for maybe 20 minutes or something like that. Report an error in the passage at 13:04 Highlight the passage at 13:04

13:39 And then after that, I will be silent and you can meditate on your own for another 20 minutes or so. All right. Before we start, I'd like to shift our energy from listening to a talk and me talking to just being here, being here together. Report an error in the passage at 13:39 Highlight the passage at 13:39

14:03 Still some people I think coming in, so give them a moment. Yes, please come in. If you can hear me outside, maybe sometimes. Yeah, please come in. They don't see me. Can you get them in? Yeah. Report an error in the passage at 14:03 Highlight the passage at 14:03

14:24 Yes, welcome. Please find a place that you can use the chairs or cushions. I already gave a little talk before, so in a moment we'll start the meditation together. Report an error in the passage at 14:24 Highlight the passage at 14:24

14:38 All right, so to shift that energy from me talking to just being here in the moment, I will ring the bell three times. Please listen to the sound of the bell and just let it settle you in. To this moment. The sound of the bell is always here and now. Report an error in the passage at 14:38 Highlight the passage at 14:38

· · · silence, 1 minute

15:48 Okay, dear friends. Report an error in the passage at 15:48 Highlight the passage at 15:48

15:53 Meditation can be done in many ways. And I'm just going to give you some instructions that you can follow. Up to you whether you find them suitable or not. Whether you want to follow them. You can also do your own thing. Report an error in the passage at 15:53 Highlight the passage at 15:53

16:16 It can be helpful to close your eyes at the start of meditation. Report an error in the passage at 16:16 Highlight the passage at 16:16

16:22 You don't have to. But it helps us focus. Report an error in the passage at 16:22 Highlight the passage at 16:22

16:29 More on our inner world instead of the outside world. Report an error in the passage at 16:29 Highlight the passage at 16:29

16:40 At the start of meditation, especially when you sit for a bit longer like we are today, it's important to pay some attention to your body to Report an error in the passage at 16:40 Highlight the passage at 16:40

17:01 make sure that you sit in a comfortable position. So Report an error in the passage at 17:01 Highlight the passage at 17:01

17:12 please take a few minutes just to tune in with your body and if you feel a need to make any changes to your posture, Please do so, or any changes to your, maybe loosening your clothing a little bit, or shifting around. Report an error in the passage at 17:12 Highlight the passage at 17:12

17:42 Please don't overlook this at the start of meditation. Makes Report an error in the passage at 17:42 Highlight the passage at 17:42

17:55 it a lot more easy if the body is comfortable. And Report an error in the passage at 17:55 Highlight the passage at 17:55

18:27 when you focus on your body, I'm sure you'll find all sorts of aches and pains and discomforts. Report an error in the passage at 18:27 Highlight the passage at 18:27

18:40 That's okay. But don't let that cause any negative states of mind. Report an error in the passage at 18:40 Highlight the passage at 18:40

18:56 Instead tell yourself, I'm happy that I can be here, watching, feeling my body. Report an error in the passage at 18:56 Highlight the passage at 18:56

19:09 I'm happy that I can have a moment just to sit, having nothing to do, nowhere to go. Report an error in the passage at 19:09 Highlight the passage at 19:09

19:27 Whatever you feel in your body, you can tell yourself, I'm loving it. Just for the fact that I'm... Here, able to feel it. Report an error in the passage at 19:27 Highlight the passage at 19:27

19:45 You might have some illnesses in your body, or chronic pains, but your body is still here. It's good enough to be able to listen to this talk and to be able to meditate. Report an error in the passage at 19:45 Highlight the passage at 19:45

20:11 And we can be grateful for that. And Report an error in the passage at 20:11 Highlight the passage at 20:11

20:40 if you have this sense of being very grateful to be here, loving the fact that you're here, that also creates a kind of energy in the mind already. Kind of interest in the body, interest in meditation, helps Report an error in the passage at 20:40 Highlight the passage at 20:40

21:03 you engage with the present moment. Report an error in the passage at 21:03 Highlight the passage at 21:03

21:18 This present moment here is really what it's all about in meditation. And Report an error in the passage at 21:18 Highlight the passage at 21:18

21:33 if you can stay with it, being content, not wanting to change it, then it will change by itself. It's Report an error in the passage at 21:33 Highlight the passage at 21:33

22:04 true for the body and the mind as well. Not staying with the body for a little bit longer Move to the mind. Report an error in the passage at 22:04 Highlight the passage at 22:04

22:18 Can you see that if you are kind to the body, happy with the body, loving the body, that that allows the body just to be, even to relax. Report an error in the passage at 22:18 Highlight the passage at 22:18

· · · silence, 1 minute

23:10 If there is tension or pain in your body and you get upset with it, annoyed with it, then it will just get worse. Report an error in the passage at 23:10 Highlight the passage at 23:10

23:24 If instead you make peace with it, love it, And you give it a chance at least to dissipate, not Report an error in the passage at 23:24 Highlight the passage at 23:24

· · · silence, 1 minute

24:41 looking for perfection in the body because you won't find it, but at least see if you can relax your body to such an extent that it's just nice to sit here, that Report an error in the passage at 24:41 Highlight the passage at 24:41

25:04 you are not so disturbed by the body anymore. It Report an error in the passage at 25:04 Highlight the passage at 25:04

25:15 can take a little while sometimes, especially if you may be working hard. If Report an error in the passage at 25:15 Highlight the passage at 25:15

25:29 during a Report an error in the passage at 25:29 Highlight the passage at 25:29

26:05 meditation you feel your attention continually gets drawn to discomfort and pains, then that means you have to put a bit of... Put forth a bit more effort to make peace with your body, either to relax it or to create that mindset that you can let go of the body, that you're just happy with it even if it's uncomfortable. Report an error in the passage at 26:05 Highlight the passage at 26:05

26:45 Because we do want to let go of the body at some point in meditation. Report an error in the passage at 26:45 Highlight the passage at 26:45

26:52 Move further inside, letting Report an error in the passage at 26:52 Highlight the passage at 26:52

27:04 go of the body to be with the mind. Report an error in the passage at 27:04 Highlight the passage at 27:04

27:12 It's as if you turn down the volume of the outside world. It all becomes less important, this body. Report an error in the passage at 27:12 Highlight the passage at 27:12

27:35 As you're letting go of the body, you might notice lots of thoughts going on in the mind. And again, it's also natural, just like the discomfort of the body. My Report an error in the passage at 27:35 Highlight the passage at 27:35

28:01 advice to you for today is to realize that it's very... Happy to be here. It's a very great opportunity to just sit here. And I'm so happy that all of you are here. I'm so happy that I am here. And Report an error in the passage at 28:01 Highlight the passage at 28:01

28:36 whatever our experience in meditation, that doesn't really matter, as long as I'm happy with it. Report an error in the passage at 28:36 Highlight the passage at 28:36

28:55 We're in a very unique situation in the world where so many people come together in such a great facility. Such great teachers have thought before learning Report an error in the passage at 28:55 Highlight the passage at 28:55

29:15 these, in a way, ancient techniques. Report an error in the passage at 29:15 Highlight the passage at 29:15

29:23 They still exist from the time of the Buddha. Report an error in the passage at 29:23 Highlight the passage at 29:23

29:32 And in our lives we found the path of meditation. Report an error in the passage at 29:32 Highlight the passage at 29:32

29:39 Isn't that something we're rejoicing in? Report an error in the passage at 29:39 Highlight the passage at 29:39

29:49 Not just for ourselves, but for all these other people here as well. You Report an error in the passage at 29:49 Highlight the passage at 29:49

30:01 can say to yourself, I'm loving it. The fact that I am here, and Report an error in the passage at 30:01 Highlight the passage at 30:01

30:11 even put a smile on your face, just a little smile, physical smile, and Report an error in the passage at 30:11 Highlight the passage at 30:11

30:19 you might find that you smile at the present moment, and the present moment smiles back at you. And Report an error in the passage at 30:19 Highlight the passage at 30:19

· · · silence, 1 minute

30:59 if you're happy to be here, loving to be here, then there's no more instruction you need almost. It's Report an error in the passage at 30:59 Highlight the passage at 30:59

31:17 like you become stuck in a way, in a positive way, in the present moment. Just like to be here so much that there's no need to think about the past and future or get upset about your body and mind or to crave something else. Report an error in the passage at 31:17 Highlight the passage at 31:17

31:43 Just the contentment and happiness of being here takes away so much of the burden and hindrances in meditation. And Report an error in the passage at 31:43 Highlight the passage at 31:43

· · · silence, 1 minute

32:43 don't think that by accepting the moment and loving the moment that Thereby you cannot learn anything or achieve anything. No, it's exactly what we need to learn and in a sense achieve. It's just to be here and now, that's all. That is the path to peace, the path to wisdom. Report an error in the passage at 32:43 Highlight the passage at 32:43

33:20 You don't make it happen, the deep meditations and the deep insights. They just happen. If you are content and not thinking about... Going somewhere else, just being with what's here. I Report an error in the passage at 33:20 Highlight the passage at 33:20

· · · silence, 1 minute

34:20 will now be quiet for another 20 or 25 minutes. You can use any of these reflections on the body or the present moment and loving it to settle more deeply into the here and now. Report an error in the passage at 34:20 Highlight the passage at 34:20

34:45 You can also maybe pick up some meditation object like the breath or the sounds that are going on. It's just a peace in the mind. Report an error in the passage at 34:45 Highlight the passage at 34:45

34:58 You've all meditated before. But whatever you think is appropriate for your mind and body right now, do it with love and enjoyment, with the realization that being here is good enough. And Report an error in the passage at 34:58 Highlight the passage at 34:58

35:28 then after 20-something minutes, I will guide you out of the meditation. Report an error in the passage at 35:28 Highlight the passage at 35:28

· · · silence, 23 minutes

58:56 Approaching the end of the meditation. Sorry. Report an error in the passage at 58:56 Highlight the passage at 58:56

59:08 Sorry for my cough and my voice. Please bring your attention back to the present moment. If your attention has drifted, ask Report an error in the passage at 59:08 Highlight the passage at 59:08

59:44 yourself, what do I feel like right now? Report an error in the passage at 59:44 Highlight the passage at 59:44

1:00:00 Can you bring your mind, in case it has wandered during your meditation, can you bring it back to that attitude of loving to be here? Report an error in the passage at 1:00:00 Highlight the passage at 1:00:00

1:00:14 And can you also say to whatever you've experienced during this meditation session, Especially to the unpleasant parts of meditation, can you still say I'm loving it? I'm loving it in hindsight because it teaches me about life. Report an error in the passage at 1:00:14 Highlight the passage at 1:00:14

1:00:44 Loving to be here together, loving to have had the opportunity to learn, to grow, to find wisdom. Report an error in the passage at 1:00:44 Highlight the passage at 1:00:44

1:01:01 Maybe you even found some peace and happiness as well. Report an error in the passage at 1:01:01 Highlight the passage at 1:01:01

1:01:13 If you did find some peace and happiness, what Report an error in the passage at 1:01:13 Highlight the passage at 1:01:13

1:01:19 does it feel like? And imagine that you put that peace and happiness inside of your heart so you can carry it with you throughout the rest of the day. Report an error in the passage at 1:01:19 Highlight the passage at 1:01:19

1:01:45 I'll now invite the bell to signal the end of the meditation. Please, with the sound of the bell, slowly open your eyes. Report an error in the passage at 1:01:45 Highlight the passage at 1:01:45

· · · silence, 1 minute

1:02:30 Excellent! Alright. Report an error in the passage at 1:02:30 Highlight the passage at 1:02:30

1:02:47 I don't feel like answering any questions. Report an error in the passage at 1:02:47 Highlight the passage at 1:02:47

1:02:52 I shouldn't have said that because now everybody will be shy of answering questions. Well, actually, I told you before that my meditation was quite dull earlier. But now I'm sitting here, actually, I have a really nice and bright mind, happy to be here, able to let go of my body, find lots of peace. Because why? Because I energize my mind by talking to you. Actually, I'm... Report an error in the passage at 1:02:52 Highlight the passage at 1:02:52

1:03:21 Put those advice to myself into practice. I'm loving it to be here, whether I'm dull or not, I'm happy. And that energizes the mind, gives you that joy, that mental feeling of just happiness to be here, and that makes meditation become alive. It's not just a dull state of being content, but it's really like energy, power, and that can give you lots of mind power. Report an error in the passage at 1:03:21 Highlight the passage at 1:03:21

1:03:50 mind power for the rest of your life last of your day Report an error in the passage at 1:03:50 Highlight the passage at 1:03:50

1:04:03 Are there any questions? Report an error in the passage at 1:04:03 Highlight the passage at 1:04:03

1:04:15 Ajahn, for the... I was going to say you are my ideal students, but no, no, no, I'm joking. Don't take me seriously. Thank you, Ajahn, for the beautiful guided meditation. Yeah, thanks for the pastille, the throat thing as well. I hope it helps. It helps, yeah. Sorry if I'm chewing on something while answering questions, but I had it. Report an error in the passage at 1:04:15 Highlight the passage at 1:04:15

1:04:46 I wanted to ask if there are any obvious indicators that I'm getting a C. With my practice. A what with your practice? A C. You spoke last Friday night talk about that a C is good enough. You don't need to be like A plus student. Oh, a C. Oh, like what are you talking about? Okay, yeah, yeah, yeah. And my practice is not good these days. I tend to call myself a bodgy Buddhist because I'm not... Report an error in the passage at 1:04:46 Highlight the passage at 1:04:46

1:05:35 Very proud of my practice. But I need some, I guess I need some reassurance or some kind of something to help me feel like I'm achieving a C. Report an error in the passage at 1:05:35 Highlight the passage at 1:05:35

1:05:53 You know, there's no grades in meditation. You only grade your own meditation. I can grade your meditation for today. A+. Report an error in the passage at 1:05:53 Highlight the passage at 1:05:53

1:06:07 You know why? Because you were here. What I talked about at the start. Just being here is good enough. It's not about the results. It's about the effort that we put in. Effort is maybe not even the right word, but just the showing up. That's what it's all about. And I know it's counterintuitive because we judge things usually in life by the results. Like we judge how much... Report an error in the passage at 1:06:07 Highlight the passage at 1:06:07

1:07:08 But also that very attitude itself, that is exactly the attitude we want to learn to overcome. It's judging your meditation as good or bad, that is itself, you could say, an unwholesome thing to do. Of course, some meditations are more peaceful than others, but are they therefore better than others? I guess my question is more pertaining to the overall path of attempting to be a Buddhist. Report an error in the passage at 1:07:08 Highlight the passage at 1:07:08

1:07:46 I frequently feel like I'm at the bottom of the class these days, that sort of thing. And I'm sorry if nobody else in the room can identify or relate to this. Report an error in the passage at 1:07:46 Highlight the passage at 1:07:46

1:08:07 Okay, who has at some point also felt like they are the worst meditator in the room? Not just meditation, I'm sorry Ajahn, it's not just meditation, it's the whole path. Okay, who's felt like they are the worst Buddhist in the room? Oh, come on. No, it's true, you know, these are... Report an error in the passage at 1:08:07 Highlight the passage at 1:08:07

1:08:33 Our minds can be so... That's why I talked about this yesterday. Our minds can be so fault-finding. Everybody thinks they are... Sometimes people think they are all the greatest, but many people judge themselves much worse than they are. And be careful of that, because there's a lot of untruth often in the way we see ourselves. Report an error in the passage at 1:08:33 Highlight the passage at 1:08:33

1:08:58 Okay, you're not perfect. I'm sorry to say, you're not perfect. But I'm also not perfect. Ajahn Brahm is not perfect. The Buddha was not perfect, you know, in a sense. We're all human beings. We're all trying our best to get along with life. And don't judge yourself that harshly. Don't judge yourself at all. I guess it's hard for me to keep the motivation to keep going when I witness myself. Report an error in the passage at 1:08:58 Highlight the passage at 1:08:58

1:09:31 Behaving and thinking and speaking in ways that are substandard and like I haven't improved over time. It's been very up and down and then down, down, down. Okay, but at least you're recognizing that. That's already a good thing. And also don't take things too personally. Like I should improve, I said bad things. The sense of I, that I am the bad Buddhist or I am the good Buddhist, both of those, or I am just the normal Buddhist, all of that is, the Buddha said, is like a wrong view in a way. Report an error in the passage at 1:09:31 Highlight the passage at 1:09:31

1:10:27 He said that enlightened beings don't think in the sense of I am better, things, you know. Report an error in the passage at 1:10:27 Highlight the passage at 1:10:27

1:10:34 I am worse, but they also don't even think I am equal or I am the same or on the same level as others. They don't think any kind of I am at all. So this is like the sense of the I that is saying wrong things. In a way that's a delusion. And I know I'm a Theravāda Buddhist, but I like to sometimes use some of these Mahāyāna concepts as well. Report an error in the passage at 1:10:34 Highlight the passage at 1:10:34

1:11:02 It can be very useful. And this is the idea of like Buddha nature, right? That all inside of us, we have the opportunity to become awake. And it's already inside of you, the potential, I should say, not the opportunity, the potential to find peace and wisdom and so forth. If I have this glass of water and it's moving, Ajahn Brahm uses this as a different simile, the moving glass of water. Report an error in the passage at 1:11:02 Highlight the passage at 1:11:02

1:11:33 but his water is moving but it has the potential to become still right it's it's still the same water it's the same with your mind it might be a moving and doing things that you consider bad as a bad Buddhist but the potential for your mind to be still is still there that that Buddha nature as they call it is inside you just Thank you Ajahn. Report an error in the passage at 1:11:33 Highlight the passage at 1:11:33

1:11:59 it will just come out. We have to see it. Thank you. That was exactly what I needed right now. That was the bullseye. Thank you. Perfect. Thank you. That's exactly what I needed to hear. I hit you right in your Buddha nature. Thank you. Report an error in the passage at 1:11:59 Highlight the passage at 1:11:59

1:12:21 It's just like you hit the bullseye with that Vicks or whatever it's called. Okay. That's a wonderful question. I hope you all learned something from that as well. yeah, you got it, yep, perfect. Report an error in the passage at 1:12:21 Highlight the passage at 1:12:21

1:12:36 It's not only an answer for you, but for everybody here. So no questions from online either? okay and there is some so one here first actually Report an error in the passage at 1:12:36 Highlight the passage at 1:12:36

1:12:55 Thank you very much, Ajahn. I was actually curious about asking about the concept of karuṇā and learning how to, I guess, begin to start thinking about Buddhist virtues and just looking at, like, I guess where to start with that and how you begin to, I guess, implement those Buddhist virtues where when it comes to particular Buddhist virtues and putting them into practice, I would ask, how have you started to do that in your practice when it comes to, say, something like karuṇā? Report an error in the passage at 1:12:55 Highlight the passage at 1:12:55

1:13:39 So karuṇā means compassion, just for the clarity of... Ajahn so you're asking how i put compassion into Report an error in the passage at 1:13:39 Highlight the passage at 1:13:39

1:14:15 I already practice compassion as well. However, to really practice compassion at a strong level, it has to be loving kindness with a recognition of suffering. You have to recognize your own suffering to have compassion towards yourself, where at the same time also Being kind towards yourself and not judgmental. You might recognize your suffering and think, oh, I caused it myself, I'm so stupid. That is not compassion. Report an error in the passage at 1:14:15 Highlight the passage at 1:14:15

1:14:48 If you recognize your own suffering, then it's okay. I love you anyway, even though you caused suffering to yourself even, or you're suffering for other reasons. You recognize your own suffering. If you also recognize the suffering of other beings, Report an error in the passage at 1:14:48 Highlight the passage at 1:14:48

1:15:08 Then compassion comes naturally. So for me the reason I don't teach compassion so much is that it takes a little bit of that also a cognitive shift a little bit more than just loving kindness. This cognition of suffering and that can sometimes be difficult for people and it takes a certain amount of insight as well. Report an error in the passage at 1:15:08 Highlight the passage at 1:15:08

1:15:34 But if you do have loving kindness and insight into To suffering, whether your own or others or both, then compassion comes quite naturally. You can still encourage it afterwards. If you have that feeling of compassion, it feels a bit more... When you talk about feelings, it's hard to describe, but it feels a bit more spicy, let's say, than just loving kindness. Report an error in the passage at 1:15:34 Highlight the passage at 1:15:34

1:16:04 You can encourage that as well. And then that also motivates you to help others. For example, for me to teach or also to teach in a monastery, I sometimes specifically generate that compassion and that motivates you to actually act as well. Report an error in the passage at 1:16:04 Highlight the passage at 1:16:04

1:16:30 Does that answer your question? Yes, it does. So bringing in that aspect of noticing your suffering and I guess when you feel that You know, delusion of I'm not good enough, I'm not this, I'm not that, noticing that it's okay. Yes, exactly, yeah. And sometimes also, this is actually a good point you're making or reminding me of, sometimes we do recognize our suffering, but we don't have the loving kindness. Report an error in the passage at 1:16:30 Highlight the passage at 1:16:30

1:17:02 And then actually, sometimes what blocks us in life or inside of our minds, what keeps us stuck in a certain place, It may also be relevant to the previous question as well, is that we need that compassion for ourselves. Report an error in the passage at 1:17:02 Highlight the passage at 1:17:02

1:17:20 Compassion towards yourself is important because suffering is a part of life. Actually, when you have compassion towards yourself and you really practice it deeply, you will also cry deeply a number of times during your practice and really tears are streaming down your face and there's so much compassion you know in a good way you're not crying out of sadness but you're just crying it's a kind of letting go always if you really have deep compassion so like It's a letting go because... Report an error in the passage at 1:17:20 Highlight the passage at 1:17:20

1:17:56 I'm trying to describe feelings again. Okay, you recognize suffering in your life. But before the compassion you're trying to keep it out. In a way you're not wanting to embrace it, not see it. Whatever suffering it might be. Is this recognizable to people? Kind of suffering where you don't really want to see it. And then at one point you embrace it. Report an error in the passage at 1:17:56 Highlight the passage at 1:17:56

1:18:25 You just allow it to be. That is the compassion. And then when you do, then it can disappear. Report an error in the passage at 1:18:25 Highlight the passage at 1:18:25

1:18:36 Somebody reminded me a little while ago of a simile I just made up during I think my first retreat I ever thought was about replacing the tire of a car. Let's say your car has a flat tire and you want to replace it. So this is the tire of the car. It's flat, it's broken. That stands for suffering, the broken tire. How are you going to replace it? You cannot just... Report an error in the passage at 1:18:36 Highlight the passage at 1:18:36

1:19:03 wish it to go away you cannot just kick the tire and hope for it to be replaced you actually have to you have never done this before because it's not not what you usually do with tires but you actually have to put your hands around it mm-hmm and take it and move it closer to yourself and sort of kind of embrace it and then you can put it aside and replace it with another tire That's the same with many of the sufferings in life, in order for us to overcome it, especially the mental suffering. Report an error in the passage at 1:19:03 Highlight the passage at 1:19:03

1:19:33 To overcome it, we have to embrace it first. And that's a bit unnatural, because you want to actually get rid of it, push it away. But you have to embrace it first, and then you can put it aside. And that embracing, that is the compassion. So compassion leads to letting go as well, in the end. Report an error in the passage at 1:19:33 Highlight the passage at 1:19:33

1:19:58 Thank you very much, Ajahn. Thank you very much, Venerable. Ajahn, you can stay. It says here Ajahn Sunyo anyway at the top, so I suppose so. I see. Thank you for the question. Very good question. Okay. Report an error in the passage at 1:19:58 Highlight the passage at 1:19:58

1:20:20 Dear Ajahn, how do you best meditate if you are low on energy or even out of energy because you're sick? Thank you kindly. There's different ways with low energy. If you're sick, often the best way is to just take a nap and get some, because that's bodily energy. And sometimes you lack mental energy and then you might need to just Arouse some energy. And I just did that earlier by saying, I love to be here. It's great. I'm loving it. That creates happiness. Report an error in the passage at 1:20:20 Highlight the passage at 1:20:20

1:20:50 And I see people smiling as well when I say it. That kind of happiness is energetic. It's energizing. Anyway, I'll talk a bit more about that. I plan to anyway. Tomorrow in the Sutta class. Also a reminder for all of you. Tomorrow Sutta class in the afternoon. And people on YouTube can look it back as well. Report an error in the passage at 1:20:50 Highlight the passage at 1:20:50

1:21:12 Or watch it live. How can meditation help with ill will? I've tried mettā meditation, but it feels insincere when I do it. Any advice? Thanks. Okay. When you do mettā love and kindness meditation, yeah, maybe it can feel insincere. It depends on how you do it and towards whom or what you're doing it. Sometimes it can be Difficult for people to start with loving kindness towards themselves because, again, we are so fault-finding of ourselves. Report an error in the passage at 1:21:12 Highlight the passage at 1:21:12

1:21:54 And this is just a natural attitude of the mind. So it's difficult to have loving kindness towards yourself. When I first started loving kindness meditation, I started having loving kindness towards animals and so forth, like little cats or dogs. Report an error in the passage at 1:21:54 Highlight the passage at 1:21:54

1:22:26 and why because animals it's hard to be fault-finding with them right they're just doing their animal thing and they um there's often hard to judge them because We feel humans are in control of their emotion or should be in control. But animals, we just like have animal nature. So it's easy to have love and kindness towards them. Report an error in the passage at 1:22:26 Highlight the passage at 1:22:26

1:22:55 So try that because they can feel more sincere in a way if you actually choose something that it's natural to have love and kindness towards. Report an error in the passage at 1:22:55 Highlight the passage at 1:22:55

1:23:08 Things are changing all the time while I'm reading this because people are updating it from there. Can I type back as well? Report an error in the passage at 1:23:08 Highlight the passage at 1:23:08

1:23:20 Hello. Can you see that then? I suppose so. It doesn't matter anyway. Ajahn Sunyo, what to do while in meditation the body feels like it has to move? Because not moving feels like very traumatic. And I feel like I want to scream. Thank you. Okay. Yes, very good question. We always sit still in meditation, don't we? Why? Well, that's because if I start walking back and forth here, then... Report an error in the passage at 1:23:20 Highlight the passage at 1:23:20

1:23:51 You will hear my instructions like this, and not so much. But you can also do walking meditation. When I teach retreats, I actually have a microphone attached here, at least in Jhāna Grove, and I've done guided walking meditations as well. Maybe, Al, you remember? Actually, the... Report an error in the passage at 1:23:51 Highlight the passage at 1:23:51

1:24:33 to your body and try some walking meditation you don't have to have a huge distance to walk sometimes i even do walking meditation inside my hut and my hut is only like i've only have three meters walking path or something so i just Walk very slowly from one side to the other, and then I turn around and I walk back again. And just enjoy the feeling of walking. Report an error in the passage at 1:24:33 Highlight the passage at 1:24:33

1:24:57 And you can do the same contemplations of, I'm loving it, or loving kindness, and so forth. And if you really try to keep your body still against its own nature, then I would recommend to not do that. I would advise against that. So yeah, and you can also do some yoga or something, but then do it, some easy postures and do it with really attention to your body. Report an error in the passage at 1:24:57 Highlight the passage at 1:24:57

1:25:25 And that's what I also sometimes do. Or Tai Chi or these kind of things. Mindful movements. Maybe look up Thich Nhat Hanh. Mindful movements. I used to practice in Thich Nhat Hanh tradition. Some very simple movements, just doing things like this. And then you just focus on that. Report an error in the passage at 1:25:25 Highlight the passage at 1:25:25

1:25:47 Mindful movement, you'll find it. Very helpful. Report an error in the passage at 1:25:47 Highlight the passage at 1:25:47

1:25:54 Does it require one to look at one's own suffering very deeply to develop compassion for oneself? If you want to have true compassion, then yes, you have to see suffering fully. But if you see suffering a little, then you can still have a little compassion for yourself. So the more you understand suffering, the more you have compassion. Report an error in the passage at 1:25:54 Highlight the passage at 1:25:54

1:26:16 These things all go together. That's why the Buddha, I had so much compassion because he really fully understood suffering. It's not possible to have full compassion without fully understanding suffering and also fully having let go of your own suffering in that sense. Report an error in the passage at 1:26:16 Highlight the passage at 1:26:16

1:26:37 Okay, thank you very much for your beautiful questions. Thank you even more for everybody who is here and everybody who is listening online for meditating with me. I'm loving. every one of you i'm loving it that you're here and please love yourself as well because you all deserve that very very much okay Report an error in the passage at 1:26:37 Highlight the passage at 1:26:37

1:27:05 Sadhu, sadhu, sadhu. Is that all? Let's do a little bit louder sadhus for the Buddha and Dhamma Saṅgha. Sadhu, sadhu, sadhu. Report an error in the passage at 1:27:05 Highlight the passage at 1:27:05

1:27:20 All right. Excellent. Now we can, for those who want to can pay respects to the Buddha and Dhamma and Saṅgha. Report an error in the passage at 1:27:20 Highlight the passage at 1:27:20