Guided Meditation

0:00 okay welcome to the ongoing meditation class people are slowly coming in and if you wanted to go to the beginners class that will be on the room on the right there so if your first timer or haven't been here only a few times you can go to the other room on the side room that's the meditation for the beginners not that None of us, we really don't know what we're doing, to be honest. Meditation should be that we always, all of us, we're beginners. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:41 We're all just starting out. Meditation should be every time you meditate, you should have a beginner's mind. That's why we don't really know what we're doing. Every time you sit down, every minute, almost every second, the mind is different. So don't get... Thinking complacent that I know what I'm doing. You don't. Trust me. This is our job. Report an error in the passage at 0:41 Highlight the passage at 0:41

1:12 Monks and nuns, we do this for living. Our livelihood. We should know what we're talking about. So slowly people are still walking in. Report an error in the passage at 1:12 Highlight the passage at 1:12

1:25 Feel how your body feels today. I hope you don't have a lot of tummy pain or back pain. Any kind of mental pain. Report an error in the passage at 1:25 Highlight the passage at 1:25

1:38 Personally, I used to always remember coming to the meditation class, oh no, I have to go to meditate on Buddhists, but I'm going to go there and experience pain for 45 minutes. This is not what we're supposed to be doing. But nobody told me otherwise, so that's what I thought meditation is. So make sure that you're sitting comfortably. Report an error in the passage at 1:38 Highlight the passage at 1:38

2:09 Meditation is about having attitude, good attitude. So if you need to move while sitting here, just move. I give you permission. You don't need to sit unmoving for 45 minutes. But when you're moving, don't do it with anger. Yes, there's pain in the body, but the problem is if you have anger towards the body, then you're moving with anger. Report an error in the passage at 2:09 Highlight the passage at 2:09

2:43 And when you're moving with anger, you're going to move. And then the pain is still there. And then you're going to move again with anger. So please move with kindness. Body gives us our time. Report an error in the passage at 2:43 Highlight the passage at 2:43

3:02 Okay, so it looks like most people are now in. I hope, by the way, most people turn their phones off. That's one of the requisites. One more time. Open your eyes if you're not sure. Are you sure you turned your phone off? Silent. Report an error in the passage at 3:02 Highlight the passage at 3:02

3:21 100 % sure? Report an error in the passage at 3:21 Highlight the passage at 3:21

3:26 Okay, good. Now you're going to close your eyes. The phone is off. You don't have any doubt on your mind. Okay, close your eyes. Report an error in the passage at 3:26 Highlight the passage at 3:26

3:39 Feel your body. By feeling your body, you're starting to bring your mindfulness into this place. Meditation room. Report an error in the passage at 3:39 Highlight the passage at 3:39

3:53 Breathe into your stomach a little bit. Take a little bit deeper of breath, what you would normally. Bring relaxation in your body. I'm just here to relax for a while. Report an error in the passage at 3:53 Highlight the passage at 3:53

4:17 Just keep breathing in, relaxing into body. And if there's anywhere in your body that your clothing is not comfortable, just make sure your clothing is comfortable, your belt is nice and loose, your shirt is not pushing you anywhere. Report an error in the passage at 4:17 Highlight the passage at 4:17

4:38 How's your cushion? Good enough? Don't worry if you're doubting that there might be pain coming. I give you permission to move. Report an error in the passage at 4:38 Highlight the passage at 4:38

4:49 You are now in the bus with Ajahn Mudito taking you for a nice beautiful place. We're going to go with our eyes closed in the beautiful beach on a day off. Report an error in the passage at 4:49 Highlight the passage at 4:49

5:16 We're coming to this beach together in this meditation beach. We're finding our own place and we know there's other people around us, the world is around us but we don't have to worry about it. When you're sitting on the beach, sure, there's people around us, but there's nothing we have to worry. We have our own space here. Even if somebody would cough, drink water, move a little bit, well, they're somewhere there, but I'm not worried about them. Report an error in the passage at 5:16 Highlight the passage at 5:16

5:51 You're sitting in your own space. Report an error in the passage at 5:51 Highlight the passage at 5:51

5:58 Just feel the wind on your skin. Hear the world around you for a little while. Report an error in the passage at 5:58 Highlight the passage at 5:58

6:31 Give your mind Permission just to enjoy this world a little bit. Report an error in the passage at 6:31 Highlight the passage at 6:31

6:41 Give it freedom like you would give a dog freedom. You open the leash. You allow the dog to go. But because you do that, it always comes back to you because you're being kind towards your pet, your friends. Report an error in the passage at 6:41 Highlight the passage at 6:41

7:17 Honestly, there's nothing you have to do now. Just sit there, relax, enjoy. Report an error in the passage at 7:17 Highlight the passage at 7:17

· · · silence, 1 minute

8:36 Don't get carried away thinking I should be concentrating on the breath or doing this or that. No. Just enjoy here this time we have together as you will be sitting watching the ocean. You're not doing anything. One Report an error in the passage at 8:36 Highlight the passage at 8:36

· · · silence, 2 minutes

10:28 more time bring your attention to your whole body. It's the attention in your body as a whole. Maybe there is, maybe you haven't even realized, just allow your body to relax. Report an error in the passage at 10:28 Highlight the passage at 10:28

10:45 Breathe, nothing Report an error in the passage at 10:45 Highlight the passage at 10:45

10:52 to do, nowhere to go. Allow the body to find its own posture. And Report an error in the passage at 10:52 Highlight the passage at 10:52

· · · silence, 1 minute

11:51 if the body is finding its own resting, own way of sitting there, just Report an error in the passage at 11:51 Highlight the passage at 11:51

12:05 feel your whole body like it's resting on the sea of kindness. Report an error in the passage at 12:05 Highlight the passage at 12:05

12:21 The body is there surrounded by kindness, warmth. It's Report an error in the passage at 12:21 Highlight the passage at 12:21

12:32 just sitting there by itself. Report an error in the passage at 12:32 Highlight the passage at 12:32

12:42 Everything from the neck down, your shoulders, your hands, your back, your legs, your hands are just resting softly. Just Report an error in the passage at 12:42 Highlight the passage at 12:42

13:05 relax, relax. You Report an error in the passage at 13:05 Highlight the passage at 13:05

13:21 can even feel the muscles on your face. Report an error in the passage at 13:21 Highlight the passage at 13:21

13:27 What does your face is indicating about you? Are you content, tense, happy, doubtful, sad? You Report an error in the passage at 13:27 Highlight the passage at 13:27

13:46 can imagine this beautiful kind sun looking down on your face. There's a kindness warming your face. It's a sun of kindness shining down on your face. Report an error in the passage at 13:46 Highlight the passage at 13:46

14:09 Imagine this sun of kindness. Report an error in the passage at 14:09 Highlight the passage at 14:09

14:17 Warming your face and your heart and you look down or up towards that sun and yourself you feel kindness. You're Report an error in the passage at 14:17 Highlight the passage at 14:17

14:42 just sitting there in this own bubble in this beautiful beach looking Report an error in the passage at 14:42 Highlight the passage at 14:42

14:52 at the sun of kindness shining on your face. How nice it is to relax for a while. Report an error in the passage at 14:52 Highlight the passage at 14:52

15:06 Relax, just relax. Report an error in the passage at 15:06 Highlight the passage at 15:06

· · · silence, 1 minute

15:45 And if any point when we're going into the silent part of the meditation, the breath appears there, you're breathing in kindness and Report an error in the passage at 15:45 Highlight the passage at 15:45

16:01 you're breathing out kindness and contentment. And if the breath disappears and you just feel again something else, allow it to happen and then come back to the breath of kindness. Report an error in the passage at 16:01 Highlight the passage at 16:01

16:20 Smile slightly at the breath when you're breathing. Report an error in the passage at 16:20 Highlight the passage at 16:20

16:38 But the only thing you have to do is relax to Report an error in the passage at 16:38 Highlight the passage at 16:38

· · · silence, 26 minutes

42:23 the end of the meditation. Look at your body one more time after resting here for a while. Positive Report an error in the passage at 42:23 Highlight the passage at 42:23

42:40 changes have happened in your body for the last 45 minutes. Does your body feel more at ease, relaxed? Does it even feel healthy? Does Report an error in the passage at 42:40 Highlight the passage at 42:40

43:10 your body feel like it's breathing more naturally? Report an error in the passage at 43:10 Highlight the passage at 43:10

43:32 Look at your body breathing for a little while. What Report an error in the passage at 43:32 Highlight the passage at 43:32

· · · silence, 1 minute

44:16 about your mind? What does your mind feel like? Is it more rested, soft than it was when you came to this hall? Does Report an error in the passage at 44:16 Highlight the passage at 44:16

44:45 your body and mind feel more healthy? One Report an error in the passage at 44:45 Highlight the passage at 44:45

45:15 more time for last moment. Look at the breath with all the kindness you have developed now. For one more minute. minute before I ring the bell to end the meditation. That's Report an error in the passage at 45:15 Highlight the passage at 45:15

· · · silence, 1 minute

47:03 the end of the meditation. Report an error in the passage at 47:03 Highlight the passage at 47:03