Guided Meditation

0:02 Welcome everybody to the meditation session. As Report an error in the passage at 0:02 Highlight the passage at 0:02

0:13 I was saying last night, a big part about meditating is to deal with the emotional side of our mind rather than the rational, intelligent side. So it is very useful to feel safe, to feel... Report an error in the passage at 0:13 Highlight the passage at 0:13

0:38 At peace, to feel comfortable. Not just physically comfortable. Important to be physically comfortable, but also to be mentally comfortable. So give yourself a head start by easing into this space and feeling comfortable into where you are now here. The Report an error in the passage at 0:38 Highlight the passage at 0:38

1:17 more comfortable you are, The less you have things to fix, when you don't have anything that you need to fix, you don't need to move. And when you don't have anything to fix and you don't have to move, the mind can rest. Report an error in the passage at 1:17 Highlight the passage at 1:17

1:45 The will can rest. Report an error in the passage at 1:45 Highlight the passage at 1:45

1:50 So this perception of comfort and security, of safety, It's a very helpful starting point. Often when we sit down after a long work week or busy day, the mind comes from a very agitated place, a very busy place. And Report an error in the passage at 1:50 Highlight the passage at 1:50

2:22 then you tell yourself, an opportunity to rest. I've got one hour. Let's go sit down somewhere quiet and let my poor mind rest. Report an error in the passage at 2:22 Highlight the passage at 2:22

2:36 So here we are. With a very fortunate one hour ahead of us where we have this opportunity, being grateful for it inclines the mind to rest. Report an error in the passage at 2:36 Highlight the passage at 2:36

2:54 As the body becomes more comfortable, as you ease into your posture, I Report an error in the passage at 2:54 Highlight the passage at 2:54

3:04 always like to start at the abdominal area. Try Report an error in the passage at 3:04 Highlight the passage at 3:04

3:13 to remain upright as you are with as minimal Muscular effort as possible. By that I mean to relax the muscles at the front, your six-pack muscles. Report an error in the passage at 3:13 Highlight the passage at 3:13

3:32 At the same time, relax the muscles behind your lumbar. Report an error in the passage at 3:32 Highlight the passage at 3:32

3:44 Use the minimum amount of effort to stay sort of upright, whatever is comfortable for you. Report an error in the passage at 3:44 Highlight the passage at 3:44

4:10 And as you do this, it will feel quite pleasant. Report an error in the passage at 4:10 Highlight the passage at 4:10

4:19 Because there's more space for the whole gastrointestinal tract to do its job, to squeeze the food, to let the food travel down the long pipe. Report an error in the passage at 4:19 Highlight the passage at 4:19

4:45 Your breath comes to you quite naturally. Report an error in the passage at 4:45 Highlight the passage at 4:45

4:56 You can feel the breath in Report an error in the passage at 4:56 Highlight the passage at 4:56

5:03 a very relaxed state, gently rising and falling. I Report an error in the passage at 5:03 Highlight the passage at 5:03

5:17 noticed that when we start like that, There are not many people who complain about feeling a very forceful breath that sometimes happens for beginners, but Report an error in the passage at 5:17 Highlight the passage at 5:17

5:37 instead we have a breath that is quite pleasant. I Report an error in the passage at 5:37 Highlight the passage at 5:37

5:52 would normally recommend not just noticing that it's pleasant, but to actively indulge in the pleasure of this gentle rising and falling. You Report an error in the passage at 5:52 Highlight the passage at 5:52

6:30 will also notice Report an error in the passage at 6:30 Highlight the passage at 6:30

6:35 The more you indulge, the more you're fascinated and be mesmerized with that breath, the closer you are. And Report an error in the passage at 6:35 Highlight the passage at 6:35

· · · silence, 1 minute

8:09 just like that, the Report an error in the passage at 8:09 Highlight the passage at 8:09

8:14 mind quickly quiets down to rest. This Report an error in the passage at 8:14 Highlight the passage at 8:14

· · · silence, 1 minute

9:44 relaxation zone from the abdominal area to Report an error in the passage at 9:44 Highlight the passage at 9:44

9:54 slowly spread upwards to the chest area so Report an error in the passage at 9:54 Highlight the passage at 9:54

10:09 that the upper body Report an error in the passage at 10:09 Highlight the passage at 10:09

10:13 Also remains more or less upright, but Report an error in the passage at 10:13 Highlight the passage at 10:13

10:21 without too much muscular effort. Allow those muscles around the chest and the back to let go. And Report an error in the passage at 10:21 Highlight the passage at 10:21

· · · silence, 1 minute

11:12 you'll notice that the sensation of the rising and falling has now spread upwards into a bigger zone. And Report an error in the passage at 11:12 Highlight the passage at 11:12

· · · silence, 1 minute

12:26 then allow that zone to spread upwards further. Report an error in the passage at 12:26 Highlight the passage at 12:26

12:37 Slowly, step by step, to the neck area, the jaw area, the facial area and the eyes. You've all been doing this often enough. Take your time. Go slowly. As Report an error in the passage at 12:37 Highlight the passage at 12:37

· · · silence, 2 minutes

14:43 you do this scan, try Report an error in the passage at 14:43 Highlight the passage at 14:43

14:49 and perceive this as an act of self-care, taking care of the body and not as a chore. Report an error in the passage at 14:49 Highlight the passage at 14:49

15:07 Something that you want to do because of kindness. Report an error in the passage at 15:07 Highlight the passage at 15:07

· · · silence, 1 minute

16:36 When you have reached the forehead, let's Report an error in the passage at 16:36 Highlight the passage at 16:36

16:43 bring the attention to the brain area, an inch or two behind the forehead. Quite Report an error in the passage at 16:43 Highlight the passage at 16:43

16:59 often, we have much to do, much to worry about, much to think about. So we have this squeezing Report an error in the passage at 16:59 Highlight the passage at 16:59

17:15 of the juices out of the brain. See Report an error in the passage at 17:15 Highlight the passage at 17:15

17:24 if Report an error in the passage at 17:24 Highlight the passage at 17:24

17:39 you can find those fingers that is doing the squeezing and Report an error in the passage at 17:39 Highlight the passage at 17:39

17:51 then try and peel back the fingers to unscrunch, uncrumple the brain. It's Report an error in the passage at 17:51 Highlight the passage at 17:51

· · · silence, 1 minute

18:33 a little bit counterintuitive to use the brain power To let the brain rest. So kind of do this gently. Coax that hand that squeezes to let go. And Report an error in the passage at 18:33 Highlight the passage at 18:33

19:15 there's this one mental imagery I use to help with this. Report an error in the passage at 19:15 Highlight the passage at 19:15

19:24 As you inhale, as the air goes into your nostrils, imagine Report an error in the passage at 19:24 Highlight the passage at 19:24

19:36 the air flowing into the cranium area as Report an error in the passage at 19:36 Highlight the passage at 19:36

19:47 if to inflate a crumpled paper bag. Report an error in the passage at 19:47 Highlight the passage at 19:47

· · · silence, 1 minute

20:32 With the breath as your partner, as Report an error in the passage at 20:32 Highlight the passage at 20:32

20:51 the breath goes in and out, as if through the cranium, through the brain space, it's gently fluffing up the brain again. Report an error in the passage at 20:51 Highlight the passage at 20:51

· · · silence, 2 minutes

23:11 Once you're comfortable with this feeling, you can go back to enjoying the breath just as we did when we started at the abdominal area. The Report an error in the passage at 23:11 Highlight the passage at 23:11

23:39 gentleness of the in-breath and the out-breath. Report an error in the passage at 23:39 Highlight the passage at 23:39

23:49 It's very pleasant, Report an error in the passage at 23:49 Highlight the passage at 23:49

23:58 soothing. You Report an error in the passage at 23:58 Highlight the passage at 23:58

24:27 perceive the breath in that way, the mind will just want to hug the breath and hang out there. As Report an error in the passage at 24:27 Highlight the passage at 24:27

· · · silence, 1 minute

26:01 the mind indulges in this soothing, Report an error in the passage at 26:01 Highlight the passage at 26:01

26:11 restful experience, allow Report an error in the passage at 26:11 Highlight the passage at 26:11

26:20 the Report an error in the passage at 26:20 Highlight the passage at 26:20

26:24 perception of the rest of the body to disappear. Let Report an error in the passage at 26:24 Highlight the passage at 26:24

26:39 the mind hang out only with the breath. Report an error in the passage at 26:39 Highlight the passage at 26:39

· · · silence, 1 minute

27:17 We are going to hang out in this space for a few moments. I'm going to be quiet. Mind Report an error in the passage at 27:17 Highlight the passage at 27:17

27:42 and your body to deeply rest. To Report an error in the passage at 27:42 Highlight the passage at 27:42

· · · silence, 3 minutes

30:41 go deeper, imagine Report an error in the passage at 30:41 Highlight the passage at 30:41

30:46 the mind fully trusting the breath. The Report an error in the passage at 30:46 Highlight the passage at 30:46

30:56 mind putting itself in the care of the breath. It Report an error in the passage at 30:56 Highlight the passage at 30:56

31:13 can close its eyes, shut down, and Report an error in the passage at 31:13 Highlight the passage at 31:13

31:22 just enjoy. Report an error in the passage at 31:22 Highlight the passage at 31:22

31:26 The tender loving care of the breath. At Report an error in the passage at 31:26 Highlight the passage at 31:26

· · · silence, 6 minutes

37:57 this point, you may start feeling a bit restless and Report an error in the passage at 37:57 Highlight the passage at 37:57

38:10 according to the Buddhist understanding, that Report an error in the passage at 38:10 Highlight the passage at 38:10

38:18 restlessness comes from a sense of discontent or anxiety or craving. If Report an error in the passage at 38:18 Highlight the passage at 38:18

38:38 you are feeling restless, see if you can identify. Report an error in the passage at 38:38 Highlight the passage at 38:38

38:49 What that trigger is, sometimes Report an error in the passage at 38:49 Highlight the passage at 38:49

39:00 it's physical, pain in the butt, pain in the back. Report an error in the passage at 39:00 Highlight the passage at 39:00

39:09 Sometimes it's emotional. If Report an error in the passage at 39:09 Highlight the passage at 39:09

39:29 you can't find a physical cause, go Report an error in the passage at 39:29 Highlight the passage at 39:29

39:36 check out the heart area where sometimes people say that's the seat of our emotions. As Report an error in the passage at 39:36 Highlight the passage at 39:36

39:59 we had done earlier, Report an error in the passage at 39:59 Highlight the passage at 39:59

40:03 use the breath. Bring the breath along. Report an error in the passage at 40:03 Highlight the passage at 40:03

40:10 To massage whichever part you want to investigate, the Report an error in the passage at 40:10 Highlight the passage at 40:10

40:17 rising and falling of the breath will Report an error in the passage at 40:17 Highlight the passage at 40:17

40:29 help to tease out specific Report an error in the passage at 40:29 Highlight the passage at 40:29

40:35 sensations and Report an error in the passage at 40:35 Highlight the passage at 40:35

41:03 read the breath that goes through the Report an error in the passage at 41:03 Highlight the passage at 41:03

41:12 depth of the breath, the tightness of the breath, the taste of the breath. Report an error in the passage at 41:12 Highlight the passage at 41:12

· · · silence, 1 minute

42:48 Whatever that you find, imbue the breath with lots of compassion and kindness. Report an error in the passage at 42:48 Highlight the passage at 42:48

43:02 Let the breath massage that kindness into whatever injury that you find. If Report an error in the passage at 43:02 Highlight the passage at 43:02

· · · silence, 4 minutes

47:02 there's no more pain to attend to, give the mind a bit of rest again. Allow the breath to shower the mind with a lot of TLC. Let Report an error in the passage at 47:02 Highlight the passage at 47:02

47:29 the mind sit back and indulge. Report an error in the passage at 47:29 Highlight the passage at 47:29

· · · silence, 2 minutes

49:24 Mesmerized and enchanted you are with the breath, the more Report an error in the passage at 49:24 Highlight the passage at 49:24

· · · silence, 3 minutes

52:12 perhaps another two minutes to go. Report an error in the passage at 52:12 Highlight the passage at 52:12

52:26 Give thanks to this friend. Report an error in the passage at 52:26 Highlight the passage at 52:26

52:35 coming to keep us company. to be such a pleasant company. Report an error in the passage at 52:35 Highlight the passage at 52:35

53:00 enjoy maybe another 10 breaths together. Report an error in the passage at 53:00 Highlight the passage at 53:00

53:05 before we say our goodbyes. Report an error in the passage at 53:05 Highlight the passage at 53:05

· · · silence, 2 minutes

55:18 Any questions? Any comments? Report an error in the passage at 55:18 Highlight the passage at 55:18

55:23 And as Ajahn says, any complaints? Thank Report an error in the passage at 55:23 Highlight the passage at 55:23

55:41 you Venerable Radha. Thank you for the Meditation guidance. I have been struggling recently with my meditation because I have chronic pain. And sometimes I feel that the awareness is very, like I'm always in a fight and flight mode because of the high level of pain. So in the beginning of this meditation, I find it difficult to, like just focusing on the breath itself. Report an error in the passage at 55:41 Highlight the passage at 55:41

56:11 because it's I can feel my senses is all very heightened. So it's very hard to calm the senses down to go into the deep meditation. So I find it's struggling to go into a deep meditation most of the time. Can you give some guidance on that, please? The part when I suggested letting the breath take care of the mind, did that work? Report an error in the passage at 56:11 Highlight the passage at 56:11

56:42 Yes, later on then I was able to... relax more and with your guidance that you just have that kindness and yeah and then slowly slowly it was able to quiet down further and then towards the end So I guess you have the answer already. I suppose I don't have your experiences, a different body. So for me, relaxing the body is pleasant. For you? Report an error in the passage at 56:42 Highlight the passage at 56:42

57:14 Paying attention to the body is unpleasant. But there were parts that obviously worked for you and I guess that's the part when you disconnect from the body, I suppose, where either the mind hangs out with the breath or the breath takes care of the mind. Report an error in the passage at 57:14 Highlight the passage at 57:14

57:35 I wonder if that concept worked with everybody else. Report an error in the passage at 57:35 Highlight the passage at 57:35

57:44 Yeah, it's... Report an error in the passage at 57:44 Highlight the passage at 57:44

57:49 This comes from one particular instruction that Ajahn gave. And it was almost off the cuff, off the hip comment, a flippant comment. He just said, yeah, the breath is my best friend, Ajahn said. I know my breath so well. My breath knows me so well. The breath is my best friend. And I think he means it seriously. Report an error in the passage at 57:49 Highlight the passage at 57:49

58:24 So when he closes his eyes and he hangs up with his breath, he's always in a very happy state. Report an error in the passage at 58:24 Highlight the passage at 58:24

58:33 And sometimes I guess we often prioritize other things over our best friend and we don't know how to enjoy a best friend. Report an error in the passage at 58:33 Highlight the passage at 58:33

58:47 But Ajahn cultivates that relationship very well. So it's just like sometimes I imagine When you hang out with your best friend, for a moment you can forget about the pains. You are listening to another story, you're paying attention to something fascinating, and the rest of the world is far away. Report an error in the passage at 58:47 Highlight the passage at 58:47

59:14 And I was hoping that you would have experienced that just now, when you're fascinated, mesmerized by the breath. Such a nice place to be. And for that moment, the mind doesn't want to... Go anywhere else. It doesn't look for a distraction like a fantasy or an argument. The mind stays there. That's what Ajahn Brahm calls the glue. The relationship between you and the object. If that relationship is very pleasant, your mind sticks to it. Report an error in the passage at 59:14 Highlight the passage at 59:14

1:00:02 No effort required. Report an error in the passage at 1:00:02 Highlight the passage at 1:00:02

1:00:06 Because I'm still new to meditation. It's a very weird feeling with your guidance that I'm able to go deeper. But most of the time when I try to do it on my own, I struggle. Report an error in the passage at 1:00:06 Highlight the passage at 1:00:06

1:00:23 Yeah. I suppose the only difference is that I've been exploring this. I've been paying attention to both the object and the process. What is it that makes this stick? And I was hoping... I hope you experienced it just now. The more you are drawn to it, attracted to it, the more naturally your mind sticks. Report an error in the passage at 1:00:23 Highlight the passage at 1:00:23

1:00:56 In a way, you could say I was hypnotizing you to do that. Which if you now understand the process, it's an open book magic trick, you can do it yourself. Report an error in the passage at 1:00:56 Highlight the passage at 1:00:56

1:01:11 I think being a Singaporean, sometimes I find that it's a bit... trying to rush into doing something but today I actually tell myself okay, just give it time and just see what happens and then that actually helps with your guidance as well. Report an error in the passage at 1:01:11 Highlight the passage at 1:01:11

1:01:32 There's another piece of learning that I'll share with all of you now that I didn't put into the hour before, which was this idea of Report an error in the passage at 1:01:32 Highlight the passage at 1:01:32

1:01:48 Concentration or attention versus how much, sorry, attention. A lot of times when we are tired, an example, if you're trying to scroll through stuff on your phone late at night when you should be asleep and you still want to see this next video and you're trying to open your eyes, it's a challenge. Report an error in the passage at 1:01:48 Highlight the passage at 1:01:48

1:02:19 Why? Because the task requires more attention that is available inside here. Or if you're trying to drive and you've been on the road for 3 hours, 4 hours and you can't quite open your eyes, the task requires more attention than you actually have. Report an error in the passage at 1:02:19 Highlight the passage at 1:02:19

1:02:45 The first time I was conscious of this was when I was trying to teach a meditation class in One particular Friday, it was after their sports day. They have sports day in Karnat prison. They had their tennis match. They had I don't know what other matches. So pay attention to your abdominal area. You could hear the first yawn already. Report an error in the passage at 1:02:45 Highlight the passage at 1:02:45

1:03:14 Now as you move, then I realized there is not enough attention in the room to try and focus one after another. So what do you do? Report an error in the passage at 1:03:14 Highlight the passage at 1:03:14

1:03:31 In that case, the loudest squeaking wheel is not the abdominal area, not the knot in the intestine, not the ache in the neck, not the headache in the head. What's the loudest squeaking wheel? The tired mind. The tired mind is the one that required the TLC. Report an error in the passage at 1:03:31 Highlight the passage at 1:03:31

1:03:56 So then you slow down. Tired mind, you rest. Don't work so hard. You don't have to focus on anything. As if you're driving that third or fourth hour, look for a parking space, say if I go into the parking space, turn off the engine, open the window slightly, lean the chair back and rest. Report an error in the passage at 1:03:56 Highlight the passage at 1:03:56

1:04:27 And you can rest the best if you feel safe that you can truly, truly stop. Report an error in the passage at 1:04:27 Highlight the passage at 1:04:27

1:04:38 When you have a trusting relationship with your breath, your breath can provide you that sense of safety. Report an error in the passage at 1:04:38 Highlight the passage at 1:04:38

1:04:51 Ajahn Brahm gave a... I don't hear him... I don't know. I haven't been attending Ajahn Brahm's meditation retreat recently. But he gave a very interesting explanation. Report an error in the passage at 1:04:51 Highlight the passage at 1:04:51

1:05:05 He says you've all forgotten all this because you're all grown-ups. But once upon a time, when you were... About the size of this cushion, you were resting there on somebody else's shoulders and you had this sensation and Report an error in the passage at 1:05:05 Highlight the passage at 1:05:05

1:05:31 you would recognize that sensation as being in a very safe place. And Report an error in the passage at 1:05:31 Highlight the passage at 1:05:31

1:05:44 when you put your mind wrapped around that sensation, your Report an error in the passage at 1:05:44 Highlight the passage at 1:05:44

1:05:53 mind remembers it's in a very safe place and you can rest. Report an error in the passage at 1:05:53 Highlight the passage at 1:05:53

1:06:10 Meditation teaches tricks. Report an error in the passage at 1:06:10 Highlight the passage at 1:06:10

1:06:15 Thank you so much. I guess sometimes I also realize that I have tried too hard and sometimes I just need to just rest and relax. So as you do all this, it's also inside four foundations of mindfulness. What are the four foundations? One of them is the mind. Be aware of what is happening to the mind. And if the mind is tired, be compassionate to the mind. Report an error in the passage at 1:06:15 Highlight the passage at 1:06:15

1:06:48 Thank you. Okay. Any other questions? Going Report an error in the passage at 1:06:48 Highlight the passage at 1:06:48

1:06:59 twice. Let's pay our respects to the Buddha. Report an error in the passage at 1:06:59 Highlight the passage at 1:06:59

· · · silence, 1 minute

1:07:41 Supatipanno bhagavato samatha-sambho Report an error in the passage at 1:07:41 Highlight the passage at 1:07:41