Friday Night Guided Meditation

0:00 So I was very careful not being late today because apparently there's double demerits and that's the last thing a monk would do. So please make sure you get in here before 7.30. Please get in quickly, Rene. Otherwise there's double demerits for you today. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:23 Excellent. So thank you again for listening and thank you for coming here. It's nice to be able to see you all. And to do as much as I possibly can to inspire, to give you happiness and give you joy. And I need those tips myself because... Oh no, do the meditation first. Then I'll tell you about some very fascinating things which happened even this morning. Report an error in the passage at 0:23 Highlight the passage at 0:23

0:51 I'll tell them first because otherwise I don't want to keep you in suspense. Many of you who've been down to Serpentine To Bodhinyana Monastery, you know where I live. My accommodation is a cave. And that was built especially so I could get some solitude. So it's built out of rock, has no windows. There is no means of communication from within the cave to outside. It's covered with concrete and earth. Report an error in the passage at 0:51 Highlight the passage at 0:51

1:34 And the entrance way, there's two doors to actually to get in. Not just one, but two. And they're always kept locked. Only what happened this morning, when I got up and I went to go to toilet. There's no toilet inside the cave. So when I went to open the door, I couldn't. The door was jammed. I was locked inside. Report an error in the passage at 1:34 Highlight the passage at 1:34

2:07 And I couldn't tell anybody what the situation was. I couldn't ask for any help, because no one could hear me from inside. You were stuck. So what should you do? I really needed to go to the toilet. There's no way I could go to the toilet, sort of in the room. That would really stink it out for such a long time. So, one of the wonderful things which I learned as a monk, And that was when Ajahn Chah was giving a talk, no one knew how long he would teach for. And sometimes it would be for two hours, three hours, four hours. Report an error in the passage at 2:07 Highlight the passage at 2:07

2:52 And when he was giving a talk, you couldn't go out. You had to stay there. Oh, I wanted to finish. But it was fortunate that that's where I learnt how to restrain. My natural urges and now I thought what a useless thing that was to learn just how to restrain from going to toilet. But this morning I got the wonderful payback. I could sit meditation in my cave even though I could not go through the door and even though I really wanted to go to toilet and I couldn't. Report an error in the passage at 2:52 Highlight the passage at 2:52

3:33 It was not a problem at all. There's many things you learn In a meditation retreat. And that's one of the things which I learned and it really helped me. And so later on, one of the monks, I was really happy because sometimes the monks think, oh, you just want a nice quiet morning. You're just meditating. So what I did, the only way I figured out they can tell that you're stuck inside the cave, when I heard it, there was somebody who came past. Report an error in the passage at 3:33 Highlight the passage at 3:33

4:05 And they were checking up on me because I hadn't arrived yet. I moved the door handle backwards and forwards and so they saw this door handle moving backwards and forwards, round and round and they realised this was either a ghost or either Ajahn Brahm was stuck and they found out I was stuck. So they came to help me. So I managed to survive and I never really thought living in a cave We never have that problem. You can't get out when you really want to. To go to toilet, I think next time, next time I go and stay overnight there, I'll put a bucket in there. Report an error in the passage at 4:05 Highlight the passage at 4:05

4:52 Is that a good idea? Yeah, okay, anyway. That was my excitement for this morning. It's not really that exciting, but at least it's something. Report an error in the passage at 4:52 Highlight the passage at 4:52

5:03 Have you ever had that experience? Being in a room and you're stuck in there and you can't get out? No. You haven't lived yet, put it on your bucket list. I call it a bucket list because I've already mentioned how the bucket fits into all of that. So anyway, let's stop all this silly stuff and let's do some meditation now. Report an error in the passage at 5:03 Highlight the passage at 5:03

5:47 Sitting down, the first thing I want to do whenever I start meditation is to remind myself where I am. And that place is called here. I'm not going anywhere. I forget where I've been. I put all my attention into this beautiful present moment. To me it's a place of freedom. Would you like to be free? Be here. That's where freedom lives. And the next thing when I'm here in this moment, the first thing which I notice always is my body sitting here. Report an error in the passage at 5:47 Highlight the passage at 5:47

6:44 I do have a little sore throat this morning. And it's here this afternoon, not as bad. I think I got that sore throat from shouting through the door trying to get some attention this morning. I don't think that's true. But I don't try and alter anything. When I say to make peace, be kind, be gentle, I really mean that. Report an error in the passage at 6:44 Highlight the passage at 6:44

7:17 I make peace with this old body of mine. Report an error in the passage at 7:17 Highlight the passage at 7:17

7:24 It has its aches and pains, but... I accept that as part of life. I'm with them. And if there is an irritating ache or pain, that would become my first meditation object. I won't try to escape. I'll be with it. I've had some wonderful experiences in my life. Just being with some painful sensations in the body, or difficult sensations. I learn from them. Report an error in the passage at 7:24 Highlight the passage at 7:24

8:08 I let them be. Report an error in the passage at 8:08 Highlight the passage at 8:08

8:13 I know sometimes I don't make these stories up. Sometimes you let them be and some ache or a pain which has been there for a while disappears for a few minutes. Report an error in the passage at 8:13 Highlight the passage at 8:13

8:32 When you're not giving it too much importance, the intensity of that disturbance gets less and less and less. Report an error in the passage at 8:32 Highlight the passage at 8:32

8:48 At the same time, whatever part of the body Is uncomfortable. I can relax it. At Report an error in the passage at 8:48 Highlight the passage at 8:48

9:01 the moment I'm relaxing my digestive area. Report an error in the passage at 9:01 Highlight the passage at 9:01

9:08 Over these years I've learnt how to digest any, sorry not digest, to relax any part of my body. It's that tummy area. Report an error in the passage at 9:08 Highlight the passage at 9:08

9:26 When I ask you to relax, how do you do that? You know what the word means? So try different ways of bringing more ease to that part of the body you want to become more tranquil. Report an error in the passage at 9:26 Highlight the passage at 9:26

9:49 You pay attention to it first. As you pay attention to it, you will notice that those feelings, those sensations either get worse, and that means you're going in the wrong direction, or they get less intense. It's going in the right direction. This is through that mindfulness which gives you feedback. Report an error in the passage at 9:49 Highlight the passage at 9:49

10:20 That's where you learn how to take any feeling in the body and make it less of a disturbance. Report an error in the passage at 10:20 Highlight the passage at 10:20

10:34 And if you've been meditating as long as I have, it's not that hard to relax and ease off any pains anywhere in your body. Report an error in the passage at 10:34 Highlight the passage at 10:34

10:52 And that becomes my first object of the meditation, being aware of my body in this present moment and learning how to relax everything as best I possibly can. Report an error in the passage at 10:52 Highlight the passage at 10:52

11:09 I'm careful the way I fold my legs and I know that I've learned that sometimes a hard way. I know what my body needs and how it can eventually find this really comfortable position that I can sit still. Report an error in the passage at 11:09 Highlight the passage at 11:09

11:29 I've got nothing which I need to do with my legs. They're comfortable. It's like getting rid of burdens and things you need to do. You do more than enough in your life anyway. It's wonderful finding a comfortable position for your legs. You sit there and the legs don't cause you any problem at all. They disappear. I know my butt was sitting on a cushion. Report an error in the passage at 11:29 Highlight the passage at 11:29

12:02 I make sure it's well balanced on that cushion. I don't try to get rid of any feelings in the butt. Just make sure they're as balanced as possible and then I know they will disappear. And then with the back, years and years ago because I was working hard building Bodhinyana Monastery, I wrecked my back and healed it myself. Report an error in the passage at 12:02 Highlight the passage at 12:02

12:34 But now I'm very sensitive to how I sit to make sure just the right amount of straightness in the back, little curve in the back, and they call it lordosis or something. Report an error in the passage at 12:34 Highlight the passage at 12:34

12:48 So it feels comfortable and the same as anything inside my body, any indigestion, tension, tightness. Sometimes you scan through the body, inch by inch going up. Report an error in the passage at 12:48 Highlight the passage at 12:48

13:08 If you feel anything which is different than usual, all the feelings I can sense in my body right now, just the usual, just maybe an ache or a pain somewhere, nothing much. If you notice something which is not normal, you don't usually feel that, please focus on it and give it this wonderful kindness. Report an error in the passage at 13:08 Highlight the passage at 13:08

13:40 I've always noticed that kindness helps you relax. Give it safety. Safety also allows you to relax. With that kindness and feelings of safety, you can feel the parts of the body which need just that bit more attention and it relaxes by itself. Report an error in the passage at 13:40 Highlight the passage at 13:40

14:07 And that's just what I've been doing when I'm talking with you. I don't talk to you, talk with you. And then my whole body tends to relax. Report an error in the passage at 14:07 Highlight the passage at 14:07

14:21 Often it surprises me. How much you can relax your own body. Report an error in the passage at 14:21 Highlight the passage at 14:21

14:30 Notice my shoulders. They're always a bit tense. I still don't know why. But I feel them and I let them become loose. To relax, I'm not asking them to do anything. Just let them be. And Report an error in the passage at 14:30 Highlight the passage at 14:30

14:56 then I notice my arms, my wrists. I can feel those wrists. If ever I... When I bang a wrist or fall over or something and injure a wrist, it's pretty easy for me to heal that part of the body which is injured. You can feel it, give it so much kindness, relax it to the max, and then it just heals up. The same to my fingers. Report an error in the passage at 14:56 Highlight the passage at 14:56

15:30 I'm kind of fascinated with knowing how my fingers feel. It's always easy to pick up those feelings. And often I think that's good enough, but I can always make them better, even more comfortable, which is what I'm now going to do. It's just a slight adjustment. And what I know is that the body appreciates that. They recognize your kindness. Report an error in the passage at 15:30 Highlight the passage at 15:30

16:01 It's not just the, I'm going to be kind, it's knowing how to be kind. And the fingers feel gratitude that in all your life you've learned. Report an error in the passage at 16:01 Highlight the passage at 16:01

16:16 How to relax parts of your body to keep them healthy. And then you go from your shoulders up to your neck. Report an error in the passage at 16:16 Highlight the passage at 16:16

16:32 I have to be careful of the neck this evening. Had a bit of a cough. And I look at my neck and relax it as much as possible. Honestly, I can't feel that cough right now. It's kind of relaxed away. Kind of surprised me. Report an error in the passage at 16:32 Highlight the passage at 16:32

16:57 And then I notice my head above my neck. Always make sure it's properly balanced. I know if my head is too far forward or too far back, too far to the left or the right, that's going to create a tension, an ache or a pain later on, especially if I want to do a long meditation. Report an error in the passage at 16:57 Highlight the passage at 16:57

17:22 I'm really careful on the position of my head. And lastly, my face. Report an error in the passage at 17:22 Highlight the passage at 17:22

17:34 Making sure the muscles around the eyes are loose. Eyes are closed but they're not shut down tight. There's no tension around the face. It is something I want to do. I often do it. This is not just some sort of joke. I make sure that my mouth is slightly smiling. Report an error in the passage at 17:34 Highlight the passage at 17:34

18:05 Turn the corners up. And quite frankly, after all these years of meditating, that's the most important part of your posture. Just a little smile on your face. Report an error in the passage at 18:05 Highlight the passage at 18:05

18:24 This is a joyful practice. And if you meditate properly, the joy, the happiness gets stronger and stronger. It's Report an error in the passage at 18:24 Highlight the passage at 18:24

18:45 not just being peaceful, it's being peacefully happy. Report an error in the passage at 18:45 Highlight the passage at 18:45

18:56 And then I like, before I let go of my body, like feeling the body all united, just one thing, rather than something made out of parts. Report an error in the passage at 18:56 Highlight the passage at 18:56

19:10 This is the body in which I live. When Report an error in the passage at 19:10 Highlight the passage at 19:10

19:18 I feel it, I just check up on it, kind to it, feel gratitude towards it, let it be, and then let it go. Report an error in the passage at 19:18 Highlight the passage at 19:18

19:38 Right now my body feels so at ease. And that feeling of ease is very joyful. It's nature. And Report an error in the passage at 19:38 Highlight the passage at 19:38

19:56 I just stay with that joyful feeling just for a few moments. The Report an error in the passage at 19:56 Highlight the passage at 19:56

20:06 body is relaxed. Report an error in the passage at 20:06 Highlight the passage at 20:06

20:15 The best part of it, it feels good. It Report an error in the passage at 20:15 Highlight the passage at 20:15

20:22 allows me very quickly to let go of the body and Report an error in the passage at 20:22 Highlight the passage at 20:22

20:31 go to the mind, the forerunner of all things. And Report an error in the passage at 20:31 Highlight the passage at 20:31

20:41 the first thing I know about the mind It's to keep the mind in this present moment, just now. Forget what's going to happen next. Report an error in the passage at 20:41 Highlight the passage at 20:41

20:54 Discard what's happened in the past. Just be here right now. Report an error in the passage at 20:54 Highlight the passage at 20:54

21:03 Keep it simple. Just this present moment, just now. And you find you have nothing much to do. Which is brilliant. Report an error in the passage at 21:03 Highlight the passage at 21:03

21:17 You're just being, right now. Report an error in the passage at 21:17 Highlight the passage at 21:17

21:24 But be careful, many people When they start meditating, coming to present moment, they think they're going to waste their time just by thinking. See if you can stop all those names and all those sentences which we create. Report an error in the passage at 21:24 Highlight the passage at 21:24

21:49 If you find yourself making words and sentences, please remember what a sentence means. It's a sentence like going to prison. Report an error in the passage at 21:49 Highlight the passage at 21:49

22:06 Please don't go to the prison of words. Please go to the freedom of feelings. Feel what it's like to be peaceful. Don't think it. Report an error in the passage at 22:06 Highlight the passage at 22:06

22:28 How does it feel right now? Don't try and give it a name. Report an error in the passage at 22:28 Highlight the passage at 22:28

22:45 A lot of times the silence is so beautiful. You don't want to say a name. Report an error in the passage at 22:45 Highlight the passage at 22:45

22:57 So you stop thinking. Then you become really aware. Now Report an error in the passage at 22:57 Highlight the passage at 22:57

23:06 I'm going to be quiet. When I start speaking again, it will be close to the end of the meditation. Feel Report an error in the passage at 23:06 Highlight the passage at 23:06

23:21 this moment. It's Report an error in the passage at 23:21 Highlight the passage at 23:21

· · · silence, 9 minutes

31:54 getting very close to the end of the meditation. I added a couple of minutes on because I started late. How do you feel now? Report an error in the passage at 31:54 Highlight the passage at 31:54

32:14 Just make sure you can sense the benefit of this meditation. Just Report an error in the passage at 32:14 Highlight the passage at 32:14

32:24 how peace feels like. Report an error in the passage at 32:24 Highlight the passage at 32:24

32:32 And how beautiful it can be. It doesn't cost any money. It's got no bad side effects. It's Report an error in the passage at 32:32 Highlight the passage at 32:32

32:50 almost like a human right to have peace, to feel peace, and Report an error in the passage at 32:50 Highlight the passage at 32:50

33:03 to spend times of the day dwelling in peace. And Report an error in the passage at 33:03 Highlight the passage at 33:03

33:12 after a while you value peace so much, you prioritize it more than anything else. Report an error in the passage at 33:12 Highlight the passage at 33:12

33:29 I will now ring the gong three times. Actually, I won't. I will make the gong chime, make it sing, thank Report an error in the passage at 33:29 Highlight the passage at 33:29

· · · silence, 1 minute

34:18 you. Report an error in the passage at 34:18 Highlight the passage at 34:18

34:22 And I meant that thank you, just giving me the opportunity to spend half an hour in peace before giving this talk. Report an error in the passage at 34:22 Highlight the passage at 34:22