Friday Night Guided Meditation

0:00 Okay, thank you very much, Bill. And when I look that way, I always look at you, but I see that gong behind you. I really feel tempted to ring it at the end of the meditation, but it's a bit too far away, so I'll just use these. But one day you should put it here, then I can use it. And wake us up. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:27 All right, everybody. So lovely to see all of you. So many people have showed up. Many familiar faces, many unfamiliar faces as well. I also forgot to wear my glasses, so some vague faces as well. Report an error in the passage at 0:27 Highlight the passage at 0:27

0:45 I need glasses for far off. Okay, I feel very honored that you're all here. Let's start with some meditation together before I do the talk in half an hour. Report an error in the passage at 0:45 Highlight the passage at 0:45

1:14 To start this meditation together, I will invite the bell three times. Please listen to the sound of this bell and let the sound settle you in to the present moment. The sound of the bell is always here and now. Report an error in the passage at 1:14 Highlight the passage at 1:14

· · · silence, 1 minute

2:17 Today's meditation I would like to do on the theme of acceptance. Report an error in the passage at 2:17 Highlight the passage at 2:17

2:31 To accept and embrace whatever we are experiencing right here and now. Report an error in the passage at 2:31 Highlight the passage at 2:31

2:47 When you heard the sound of the bell you weren't thinking of changing it to make it a deeper sound or a brighter sound because the bell is just the way it is and because of its shape it makes a certain sound and Report an error in the passage at 2:47 Highlight the passage at 2:47

3:15 it's the same with the present moment it's just the way that it is and because of that it feels a certain way and Report an error in the passage at 3:15 Highlight the passage at 3:15

3:32 i invite you to have the same attitude to the present moment as you have towards the sound of the bell not wanting to change it whatever Report an error in the passage at 3:32 Highlight the passage at 3:32

3:51 you are noticing right here and now it's okay maybe Report an error in the passage at 3:51 Highlight the passage at 3:51

4:10 your body has pains maybe you feel sleepy maybe Report an error in the passage at 4:10 Highlight the passage at 4:10

4:23 You feel unhappy, regrets maybe, or maybe you feel okay and happy. Whatever it is, it's all just the feelings of the present moment. Report an error in the passage at 4:23 Highlight the passage at 4:23

4:47 Try not to judge one feeling as better than the other, because Report an error in the passage at 4:47 Highlight the passage at 4:47

5:00 that will always lead to dissatisfaction with the present moment. If we Report an error in the passage at 5:00 Highlight the passage at 5:00

5:35 learn to accept the moment as it is, then that itself gives a certain kind of happiness. Report an error in the passage at 5:35 Highlight the passage at 5:35

5:49 The acceptance itself, that is what we are looking for. Report an error in the passage at 5:49 Highlight the passage at 5:49

6:13 And when we accept our body as it is, it allows us to relax it, paradoxically almost. By accepting things as they are, we are kind to them. And it's that very kindness that lets things settle and relax. So Report an error in the passage at 6:13 Highlight the passage at 6:13

6:53 see if by embracing, accepting the feelings in your body, you can actually relax them, just a little bit maybe. Report an error in the passage at 6:53 Highlight the passage at 6:53

· · · silence, 1 minute

8:06 And if you find it hard to accept this moment as it is, then please also accept that very fact that you find it hard. Report an error in the passage at 8:06 Highlight the passage at 8:06

8:34 Always be kind to yourself in meditation and especially in meditation. In Report an error in the passage at 8:34 Highlight the passage at 8:34

· · · silence, 1 minute

10:01 meditation we don't try to push away life. We're here to experience life as it is. Report an error in the passage at 10:01 Highlight the passage at 10:01

10:28 Maybe it's hot in here or the air conditioning is noisy or people around you are noisy but it's all okay. It's Report an error in the passage at 10:28 Highlight the passage at 10:28

10:46 just the fact of life that it will never be perfect. Report an error in the passage at 10:46 Highlight the passage at 10:46

10:53 But what we can do is to make peace with it. The Report an error in the passage at 10:53 Highlight the passage at 10:53

· · · silence, 1 minute

11:31 more you make peace with life, the less the mind starts interfering with life. Report an error in the passage at 11:31 Highlight the passage at 11:31

11:47 It's exactly that attitude which allows you to let go, at least a little bit, Report an error in the passage at 11:47 Highlight the passage at 11:47

11:56 letting go of fighting life, fighting with your body, fighting with your mind. Report an error in the passage at 11:56 Highlight the passage at 11:56

12:13 You can even tell yourself, ah, this meditation, I'm not going to experience anything special. I'll just sit here and that's good enough. Report an error in the passage at 12:13 Highlight the passage at 12:13

12:27 And it is good enough. Report an error in the passage at 12:27 Highlight the passage at 12:27

12:49 You are all good enough. You Report an error in the passage at 12:49 Highlight the passage at 12:49

· · · silence, 1 minute

13:51 can notice in your mind that attitude to judge the present moment. And usually we judge it as not good enough. Wanting to be somewhere else, like mentally or Wanting people to be different or the place to be different. You just notice that attitude and smile at it. Report an error in the passage at 13:51 Highlight the passage at 13:51

14:25 Oh yeah, these old intentions again, it's okay. We accept that as well when it happens. Report an error in the passage at 14:25 Highlight the passage at 14:25

14:44 That's how you can find some peace. Report an error in the passage at 14:44 Highlight the passage at 14:44

14:49 Not by changing things, but by accepting things. And Report an error in the passage at 14:49 Highlight the passage at 14:49

· · · silence, 1 minute

15:30 once you've... Reach the place where you are at ease with the present moment. It might take you a bit longer but if you find that place then it's a good time to ask yourself what is most pleasant about this moment. Report an error in the passage at 15:30 Highlight the passage at 15:30

15:58 Once you've let go of the fault-finding mind then you can develop the good-finding mind. In lack of a better term, Report an error in the passage at 15:58 Highlight the passage at 15:58

16:34 maybe what's most pleasant and grounding in this moment for you is some physical feeling like the breath or just the feeling of sitting here or Report an error in the passage at 16:34 Highlight the passage at 16:34

16:57 just the knowledge that you are here with all these other people, many, many people with similar intentions. It brings a certain kind of joy. Report an error in the passage at 16:57 Highlight the passage at 16:57

17:17 Or maybe the most pleasant thing is just that ability to just let go and find certain peace within. Report an error in the passage at 17:17 Highlight the passage at 17:17

17:36 Whatever is most pleasant for you, develop it, be with it, let it grow and Report an error in the passage at 17:36 Highlight the passage at 17:36

17:55 focus on it. Report an error in the passage at 17:55 Highlight the passage at 17:55

18:21 Then we can move from just accepting the moment to really enjoying the moment. Report an error in the passage at 18:21 Highlight the passage at 18:21

18:33 If I'm going too fast for you, just take a step back and realize, okay, it's not the right time for me. To already enjoy the moment I'm just going to step back and just be and accept. Report an error in the passage at 18:33 Highlight the passage at 18:33

18:57 And I'll be quiet for the remaining 10 minutes of this meditation. And then I'll guide you out of the meditation. Please use any of these reflections or any of your own meditation techniques as you see fit. That Report an error in the passage at 18:57 Highlight the passage at 18:57

· · · silence, 10 minutes

28:57 wasn't the bell yet. Sorry. Somebody else's bell. Report an error in the passage at 28:57 Highlight the passage at 28:57

29:20 Sometimes half an hour meditation is not enough for the mind to become peaceful. If that is you today, that's okay. You came and you sat down. That's all you need to do. But maybe you did find some peace. Report an error in the passage at 29:20 Highlight the passage at 29:20

29:46 Either way, just ask yourself, how am I feeling now? Report an error in the passage at 29:46 Highlight the passage at 29:46

29:58 Or how have I felt throughout the meditation? Did I find some moments? of acceptance and how did that feel either Report an error in the passage at 29:58 Highlight the passage at 29:58

30:21 way thank yourself for meditating also thank all the people around you for coming on this friday evening to be here with you and sit in silence and Report an error in the passage at 30:21 Highlight the passage at 30:21

30:42 now sound the bell for the end of the meditation Report an error in the passage at 30:42 Highlight the passage at 30:42