Friday Night Guided Meditation

0:00 Welcome, everybody. I hope you had a good Christmas. So nice to see quite a few people here. And it's been wonderful to do the teaching over the Christmas. It's been really wonderful being here. And a lot of people enjoy coming here every morning. So even if you're here, it was announced that the class will go until Sunday. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:24 So please come if you. If you feel like it's been very happy events. So now we're going to do the meditation aka also called mindfulness of breathing. And so I don't know if we have the beginners class happening today or no or everybody's meditating here. Everybody's here. Perfect. So even if you're beginner or like the pro level meditator. Anybody pro here? Hang on. Report an error in the passage at 0:24 Highlight the passage at 0:24

0:56 I'm the pro. I'm a monk. I should be a professional meditator. So we'll be meditating. How long? 30 minutes? Okay, 30 minutes. Sold. We go with 30 minutes. Let's do that. So if you dim the lights, you get the mood. And then feel how your body feels. You close your eyes and you wiggle your little body a little bit. You feel how the body feels. Report an error in the passage at 0:56 Highlight the passage at 0:56

1:28 A little bit tense because you have some clothing which is not perfect yet. Maybe you need to adjust your rope like I do. If you're wearing a rope like I do. Adjust the cushion. Scratch the bum or the neck or the face. Now everything scratches. Okay, now you stop scratching. And then just breathe in a little bit into your tummy. Report an error in the passage at 1:28 Highlight the passage at 1:28

1:58 Just allow the little sigh to come off. The Christmas is over. Now you can relax. Just breathe in a few times, a bit deeper than you normally would into the stomach and out. It just brings your attention back into your body in this moment. Report an error in the passage at 1:58 Highlight the passage at 1:58

2:42 And then start giving kindness to your whole body. One more time. Feel this body. Do you have any tension anywhere in your body? Usually tension is around your shoulders. Report an error in the passage at 2:42 Highlight the passage at 2:42

2:58 Allow your shoulders to relax and same with your neck. Move around the head a little bit. Relax your neck. Make sure your neck is nice and easy. Meditation is all about relaxation. Report an error in the passage at 2:58 Highlight the passage at 2:58

3:21 And while you're doing this kindness towards your body, your mind starts relaxing because you are being kind, actively kind. Report an error in the passage at 3:21 Highlight the passage at 3:21

3:42 Whenever you feel like you need to move during the meditation, please just look at it for a little while. that you want to move and then if there's pain please do move give you permission but Report an error in the passage at 3:42 Highlight the passage at 3:42

4:00 make sure you have a good attitude towards the movement attitude is a really key thing in a meditation when you move you look at it and then it's like okay i need to move my leg really hurts and then move with kindness not with aggression resentment towards that there's pain in the body Report an error in the passage at 4:00 Highlight the passage at 4:00

4:26 It's not the body's fault that there's pain. The body's just trying to tell you that, oh, my knee hurts. You've been holding my knee too long in the same position. So look at it. It's like, yeah, I move with kindness. Report an error in the passage at 4:26 Highlight the passage at 4:26

4:46 So then we start being kind with mindfulness, different parts of the body. Report an error in the passage at 4:46 Highlight the passage at 4:46

4:58 So even if you feel the small Report an error in the passage at 4:58 Highlight the passage at 4:58

5:07 parts of your body, like the loop, Pinky on your left finger. Do you feel any difference in your left pinky than you would in the right pinky, the small finger? Report an error in the passage at 5:07 Highlight the passage at 5:07

5:26 Is there different kinds of feelings there? Report an error in the passage at 5:26 Highlight the passage at 5:26

5:32 Actively relax the left pinky and the right hand's finger as well. Give it kindness. You don't have that much kindness yet, but it will start growing when you keep actively doing it. What about if you're doing it For the ring finger on your left hand, allow it to curl softly, very naturally. Report an error in the passage at 5:32 Highlight the passage at 5:32

6:06 And same on your right hand, the same finger. And Report an error in the passage at 6:06 Highlight the passage at 6:06

6:15 the middle finger on your left hand, you give it kindness and softness. Really, don't move too fast. Don't start thinking what's coming next. Really try to concentrate into the different kinds of feelings. On the middle finger on your left hand. Is there heat there? Warmth? Humidity? Moisture? Coolness? Report an error in the passage at 6:15 Highlight the passage at 6:15

6:48 Meditation is about being interested. Be interested about your body. And same on your right hand middle finger. Report an error in the passage at 6:48 Highlight the passage at 6:48

7:01 Give it kindness and allow the middle fingers to relax. Relax. And Report an error in the passage at 7:01 Highlight the passage at 7:01

7:16 of course the Index finger should come next, but ah, maybe we skip that and we go into the thumb of your left hand. Report an error in the passage at 7:16 Highlight the passage at 7:16

7:32 Allow the thumb on your left hand to relax. The same with your thumb on your right hand. And then please do give kindness to the index finger. You've been pointing out with it everywhere in the world. It's tired. Allow... Feel the both of the index fingers on your left hand and right hand to relax. And then Report an error in the passage at 7:32 Highlight the passage at 7:32

8:10 feel the whole left hand is pulling down on the left shoulder. Relaxing the left shoulder a little bit more. And the same with your right hand is being pulled down by the right hand. Report an error in the passage at 8:10 Highlight the passage at 8:10

8:31 Your shoulders are relaxed. Report an error in the passage at 8:31 Highlight the passage at 8:31

8:42 You could pull back your neck a little bit. You might be... Your head might be a little bit too much forward. Make sure the neck is relaxed, but it's naturally. And by pulling it a tiny bit back, you give it a bit of a more shape into the body. And Report an error in the passage at 8:42 Highlight the passage at 8:42

9:14 the whole body starts sitting naturally more upright. You Report an error in the passage at 9:14 Highlight the passage at 9:14

9:24 feel the whole back of your body is naturally curving there. No need to stiffen up. Report an error in the passage at 9:24 Highlight the passage at 9:24

9:38 And then bring your attention again into your... Stomach region. On the stomach, it's moving back and forth with your breath. Report an error in the passage at 9:38 Highlight the passage at 9:38

9:52 Just look at that soft, kind breath going into your body, in and out of your tummy. Like you are just relaxing there. Report an error in the passage at 9:52 Highlight the passage at 9:52

10:07 Nothing to do, nowhere to go. For a little while, we are just relaxing here. Report an error in the passage at 10:07 Highlight the passage at 10:07

10:33 Both of your feet are just sitting there. The body is resting on your feet. Report an error in the passage at 10:33 Highlight the passage at 10:33

10:49 Just imagine like you would be sitting on the beach when it's warm day here. The whole body is just relaxed because you're just looking out over the horizon. Just Report an error in the passage at 10:49 Highlight the passage at 10:49

11:16 relax. You're not doing anything special. The Report an error in the passage at 11:16 Highlight the passage at 11:16

11:30 whole body might feel like it's been held up by this invisible string pulling up from your head. You Report an error in the passage at 11:30 Highlight the passage at 11:30

11:59 can just feel the body breathing for a while. Report an error in the passage at 11:59 Highlight the passage at 11:59

12:04 No need to change the breath any faster or slower. Just see the breath. Report an error in the passage at 12:04 Highlight the passage at 12:04

12:15 Observe the movement for a while. And Report an error in the passage at 12:15 Highlight the passage at 12:15

12:33 make sure you look at the movement with kindness. Report an error in the passage at 12:33 Highlight the passage at 12:33

12:39 Try to have kind attitudes, whatever you do during the meditation. Report an error in the passage at 12:39 Highlight the passage at 12:39

12:50 Even if you're getting frustrated or anger arises, look at that with kindness. Report an error in the passage at 12:50 Highlight the passage at 12:50

12:58 Don't push anything away. Feel. Report an error in the passage at 12:58 Highlight the passage at 12:58

13:22 What kind of facial expression do you have? Report an error in the passage at 13:22 Highlight the passage at 13:22

13:38 Even if you need to pretend, try to take very kind, gentle, caring facial expression. Report an error in the passage at 13:38 Highlight the passage at 13:38

13:52 Even if it doesn't feel right, do it, just for sake of doing it. Report an error in the passage at 13:52 Highlight the passage at 13:52

14:14 And again, just go back into the movement of the body with the breath. Just relax. Report an error in the passage at 14:14 Highlight the passage at 14:14

14:28 Relax with Report an error in the passage at 14:28 Highlight the passage at 14:28

· · · silence, 1 minute

15:02 the kind attitudes, with kindness on your face. Just wherever that movement is or the breath is, be interested on that. What is happening? How it changes? Be curious about things. Just Report an error in the passage at 15:02 Highlight the passage at 15:02

15:36 allow the breath to change its forms. Report an error in the passage at 15:36 Highlight the passage at 15:36

· · · silence, 1 minute

16:29 And whilst the mind is wandering here and there, bring it back into that kind facial expression you have. Report an error in the passage at 16:29 Highlight the passage at 16:29

16:45 You are a kind person. It shows on your face. And Report an error in the passage at 16:45 Highlight the passage at 16:45

16:55 then just breathe again through that kindness. With the kind attitudes, you're breathing kind breaths. You have nothing to lose. Just Report an error in the passage at 16:55 Highlight the passage at 16:55

17:11 relax. Report an error in the passage at 17:11 Highlight the passage at 17:11

17:15 Relax. Report an error in the passage at 17:15 Highlight the passage at 17:15

· · · silence, 8 minutes

25:37 Wherever your mind is, look at it with kindness, whatever the object you have, and Report an error in the passage at 25:37 Highlight the passage at 25:37

25:52 then bring it back to the breath of this beautiful breath going in and out. Look at it with all the goodwill you have. Report an error in the passage at 25:52 Highlight the passage at 25:52

· · · silence, 3 minutes

29:02 We're getting close to the end of the meditation, but one more time, bring your attention back to your body, the body as a whole. Report an error in the passage at 29:02 Highlight the passage at 29:02

29:18 Observe the body breathing one more time. Can Report an error in the passage at 29:18 Highlight the passage at 29:18

29:38 you see how beautiful harmony there is in your body when you allow it to relax? Report an error in the passage at 29:38 Highlight the passage at 29:38

29:51 Do you notice what kind of positive things have changed in your body when you've been relaxing for half an hour? Report an error in the passage at 29:51 Highlight the passage at 29:51

30:04 Just look at different parts of your body. Scan your body with your mind and Report an error in the passage at 30:04 Highlight the passage at 30:04

30:15 see how beautiful your body is. Do Report an error in the passage at 30:15 Highlight the passage at 30:15

30:39 the same with your mind. Can you see? How nice it is when you have a relaxed mind. Report an error in the passage at 30:39 Highlight the passage at 30:39

30:48 What positive things have happened in your mind when you've been relaxing for a while? Have you grown in kindness? Is your mind almost a little bit more healthy after it's relaxed for a while? Report an error in the passage at 30:48 Highlight the passage at 30:48

31:29 I will now ring the bell three times. Please listen to the ringing very carefully. And when after the third time, you can open your eyes if you wish and come back. Report an error in the passage at 31:29 Highlight the passage at 31:29

· · · silence, 1 minute

32:22 All Report an error in the passage at 32:22 Highlight the passage at 32:22

32:31 right, very good. That went quick. Half an hour is a very short period. Report an error in the passage at 32:31 Highlight the passage at 32:31