Guided Meditation

0:01 Okay, welcome everybody for the meditation class. Report an error in the passage at 0:01 Highlight the passage at 0:01

0:08 I'm not sure if the beginners class is going. Is it going? Leha, would you? Is it always going? Okay, so everybody's welcome here then. It doesn't matter if you're a beginner or you've been meditating for a long time. It's all the same. You're watching mostly your mind wandering here and there. Report an error in the passage at 0:08 Highlight the passage at 0:08

0:39 Key thing in meditation practice is that it's, there is a certain kind of constant practice. Report an error in the passage at 0:39 Highlight the passage at 0:39

0:51 The really way you see that you're not practicing enough, if your mind starts getting Report an error in the passage at 0:51 Highlight the passage at 0:51

1:00 polluted, so to speak, that sort of Buddhist lingo, and those are things which start clouding your mind again, you start getting sort of bad mind states, greed, hatred, delusion. Report an error in the passage at 1:00 Highlight the passage at 1:00

1:15 It starts arising in your mind more and more if you don't practice enough. Report an error in the passage at 1:15 Highlight the passage at 1:15

1:23 But if you keep constant practice, it doesn't mean that much. You only have to sit quietly for a while. But every day you just keep at it, keep at it. Report an error in the passage at 1:23 Highlight the passage at 1:23

1:35 And try to make it an enjoyable practice. Report an error in the passage at 1:35 Highlight the passage at 1:35

1:41 Don't make it into a practice where you don't want to do it. One nice thing with your practice is ask yourself if it's the right time to practice. Report an error in the passage at 1:41 Highlight the passage at 1:41

1:55 So when you're at home, just feel about it. Ask yourself even. You can ask this kind of question. Do I want to sit? If the mind says, no, I don't want to sit, well, then you do something else. And then while doing something else, after you've done it, doing the dishes, organize something, vacuum the floor, do I want to sit now? Report an error in the passage at 1:55 Highlight the passage at 1:55

2:23 Then you've done something active. Now you've got something out of the way. Then the mind might be, yeah, I want to sit. Report an error in the passage at 2:23 Highlight the passage at 2:23

2:32 And then you are working with the mind instead of working against the mind. Quite often what happens, we tend to work against the mind. Report an error in the passage at 2:32 Highlight the passage at 2:32

2:46 Sometimes you do have to sort of put your foot down. Your mind is agitated, but sometimes you do have to say, like, no, I'm just going to sit. Your mind wants to do something else. You're sitting and the mind wants to take the phone out. It's like, no, I can't do it. I'm sitting, especially when you're home. It's easier when you're here meditating with others. You don't just take your phone, except now in the beginning you should take your phone out and turn it into silent. Report an error in the passage at 2:46 Highlight the passage at 2:46

3:32 The key thing really is this kind of constant practice, chanting. Report an error in the passage at 3:32 Highlight the passage at 3:32

3:45 And when you have that constant practice, meditation, sometimes it's hard to see what is really happening. Nothing seems to be happening. My practice is not working. Report an error in the passage at 3:45 Highlight the passage at 3:45

3:59 But again, if you stop, then you will start seeing those mind states which are not good start creeping up in your mind. And then you know you haven't practiced enough. Report an error in the passage at 3:59 Highlight the passage at 3:59

4:27 But this kind of thing, even if you come here once a week and you really haven't practiced that much all week, but at least you put your effort to coming here. That really is already a big thing. Report an error in the passage at 4:27 Highlight the passage at 4:27

4:41 It's not easy to put the effort to come here. Report an error in the passage at 4:41 Highlight the passage at 4:41

4:47 A lot of times we do things, we... In Buddhism we call this thing, you're creating kamma. Kamma is work, and then you get the result from it. So if you come here and sit just quietly, and nothing seemed to work, but something has worked. Report an error in the passage at 4:47 Highlight the passage at 4:47

5:08 So don't despair even if you come here. We're sitting here for whatever, 50, 45, 50 minutes, and you think you should be doing something. But the teachers always tell us, don't do anything, don't do anything. Yet you're all the time doing anything. Mind is not calming down. You don't see the breath. You're just fantasizing about... Report an error in the passage at 5:08 Highlight the passage at 5:08

5:35 What are you fantasizing? Report an error in the passage at 5:35 Highlight the passage at 5:35

5:43 Rich husband? Boys? It's funny, I was in Japan. This one lady came to me and said, Oh, I have a friend in Australia. Japanese lady. Older lady. Oh, she's interested in Buddhism. Where should she go? Report an error in the passage at 5:43 Highlight the passage at 5:43

6:03 I said, where's she from? She said, she lives in Sydney. I was like, okay, yeah, yeah. So I just go to Buddhist Society of West Australia YouTube site and check the instructions there. We have all kinds of things. We even have Japanese talks or things translated in Japanese from there. So even that's good enough. Report an error in the passage at 6:03 Highlight the passage at 6:03

6:28 But try to inspire yourself to get into this kind of like somebody, something. It gets you going, keeps you going, keeps you going. Report an error in the passage at 6:28 Highlight the passage at 6:28

6:41 Never underestimate just the quietness of the, just slight quietness of the mind. Quite often we concentrate on that negative side. Report an error in the passage at 6:41 Highlight the passage at 6:41

6:56 Oh, my mind is bad. It's so and so. It's distracted. I'm thinking about the destructive thoughts again. Bad things that would happen. And at the end, we always think like, oh, it was just... I'm useless. The meditation was bad. I was sleeping most of the time. Try to concentrate on the good sides. That's what Ajahn Brahm always reminds us. And me, having learned from him, I'm always leaning that. Always think about the positive things. Report an error in the passage at 6:56 Highlight the passage at 6:56

7:33 So whatever happens in the meditation, you fantasize, thinking this and that, distractions, you fall asleep, body is painful, mind is painful. Report an error in the passage at 7:33 Highlight the passage at 7:33

7:46 But at the end, always see what positive things have changed. At the end, always see how the mind, both mind and the body, what positive changes have happened. Report an error in the passage at 7:46 Highlight the passage at 7:46

8:05 Because same with the meditation, if we always, all the time, while sitting there, it's like you always go to the negativity. Report an error in the passage at 8:05 Highlight the passage at 8:05

8:15 I'm failing. Well, that's what you're doing. You are failing because you look into it. Report an error in the passage at 8:15 Highlight the passage at 8:15

8:25 So just don't worry about it. That's why we all the time try to, as a teacher, just lower the expectations. Don't worry about anything. Report an error in the passage at 8:25 Highlight the passage at 8:25

8:38 Mind wants to go here and there. Once in a while, look at it. I lost my mindfulness, my memory, so to speak. Mindfulness and understanding memory go really hand in hand. It's like, what am I doing here? Oh, right. Report an error in the passage at 8:38 Highlight the passage at 8:38

8:59 I'm not supposed to do anything. And it doesn't mean fantasizing. That is doing something. That's the weird thing. We think if somebody tells us don't do anything, it's like, oh, well, I just watch TV for one hour. I just fantasize for one hour. That is actually doing things. So try to be into this kind of, in the mindset of just, I'm not getting involved. Report an error in the passage at 8:59 Highlight the passage at 8:59

9:29 Because thinking mind is actually pulling thoughts all the time. You're pulling thoughts and you go with the thoughts and then it dissipates a little bit. But then you go and pull again new thoughts. Try to get into the habit or try today. It's like not just going and pulling new thoughts, fantasizing. Report an error in the passage at 9:29 Highlight the passage at 9:29

9:55 And that actually goes more and more into that meditative mind state. But it's not actively doing things again. That's where it gets tricky and it's difficult to sort of explain. But it's not, don't fight your mind. Like, you don't push the thoughts away. It's more like disinterest or not to engage with them too much. Report an error in the passage at 9:55 Highlight the passage at 9:55

10:23 Just see the mind as like, not my business. Then you get sucked into it again. And then you realize, oh, I did it again. What should I do? Nothing. Report an error in the passage at 10:23 Highlight the passage at 10:23

10:39 All doing happened before you came here. Now all the doing has been done. Report an error in the passage at 10:39 Highlight the passage at 10:39

10:53 So the worst thing is that you stop punishing yourself all the time. You're fighting and fighting and fighting and that's what's going to happen for the rest of the sit here. Report an error in the passage at 10:53 Highlight the passage at 10:53

11:06 So at least try to have a positive mind. Well done, you came here. At least try to have the positive mind. Body is just a body. It's not yours to control. Report an error in the passage at 11:06 Highlight the passage at 11:06

11:21 It's not like you need to be negative about the body pain, because then you're adding into that pain. So try to have this idea of, okay, once the bodily pain starts, you look at it, and it's like, okay, body, if you want to move, move. Report an error in the passage at 11:21 Highlight the passage at 11:21

11:46 We don't need to keep putting more and more into that pain. Because then if you look at it with really a lot of anger, oh, the pain is there again. The pain is there. And then you move. And it's like, oh, it's still there. And you move again. Then it becomes this shuffle game. But if you just look at it like, oh, yeah, okay, yes. Yeah, okay, I'm going to move. Report an error in the passage at 11:46 Highlight the passage at 11:46

12:10 That's good. Oh, yes, good for the body. I'm taking care of the body. Let me see if I can just now sit again. I moved a little bit. Now I relax again. Report an error in the passage at 12:10 Highlight the passage at 12:10

12:22 Oh, no, it wasn't right. Okay, it's okay. It's okay. I can move again. Let's really try to figure out. Move again. Yeah, yeah, okay, now it's a little bit better. Now maybe I can sit. However many times it takes. With positive mind, you move. Don't move your body with anger, with negativity. Report an error in the passage at 12:22 Highlight the passage at 12:22

12:47 So try to see your mind if it wants to fall into those negative habits, negative... Things you want to do. Same with your fighting the mind against the mind. Try to see if the mind is doing that all the time. So that's the goal today. Report an error in the passage at 12:47 Highlight the passage at 12:47

13:08 I try to do a bit of a guided meditation. I think so far by now everybody's in the hall so we can start the meditation because people keep coming in. So now we can actually start trying to see what happens in the mind. Report an error in the passage at 13:08 Highlight the passage at 13:08

13:31 So if you close your eyes in the beginning of the meditation and then Just feel your body. Report an error in the passage at 13:31 Highlight the passage at 13:31

13:48 We are really starting the meditation, so if you want to now move and sit on the ground, or if you're sitting on the ground and you feel like you want to sit on Report an error in the passage at 13:48 Highlight the passage at 13:48

14:07 a chair, that's fine, because now it's time to just move around. Really feel the body, quite actively even maybe. How Report an error in the passage at 14:07 Highlight the passage at 14:07

14:29 does the body feel like? Report an error in the passage at 14:29 Highlight the passage at 14:29

14:36 Maybe not much, maybe you don't have nothing much to say about the body. Report an error in the passage at 14:36 Highlight the passage at 14:36

15:12 Just try to relax the body as a whole. Report an error in the passage at 15:12 Highlight the passage at 15:12

15:18 See if there are tensions in some different parts of the body. Move Report an error in the passage at 15:18 Highlight the passage at 15:18

15:41 your neck a little bit, because neck is always quite tired. Report an error in the passage at 15:41 Highlight the passage at 15:41

15:49 Crunch your shoulders a bit. Allow your back to slouch. It's not like perfect posture for meditation. It's just how the body wants to sit. It's just sitting. Report an error in the passage at 15:49 Highlight the passage at 15:49

· · · silence, 1 minute

16:44 You might not notice, but your mind is actually very active. It hasn't calmed enough yet. There Report an error in the passage at 16:44 Highlight the passage at 16:44

17:03 is agitation in your mind. It's not positive. That's the reason why you see the mind is not calm. Report an error in the passage at 17:03 Highlight the passage at 17:03

17:18 Calm mind is happy mind. To Report an error in the passage at 17:18 Highlight the passage at 17:18

17:31 bring happiness into your mind, or kindness might be a better word, is really trying to actively relax. Report an error in the passage at 17:31 Highlight the passage at 17:31

17:44 The body with kindness. And when you're giving kindness to your body, you are doing that same thing for your mind. Mind and body are the same thing. It Report an error in the passage at 17:44 Highlight the passage at 17:44

· · · silence, 1 minute

18:35 is really important what we are doing here. Meditation is the best thing you can do for your mental health. Report an error in the passage at 18:35 Highlight the passage at 18:35

18:56 This is really good for your health of your body as well. Report an error in the passage at 18:56 Highlight the passage at 18:56

19:05 So bring attention to your stomach for example. Report an error in the passage at 19:05 Highlight the passage at 19:05

19:15 How do you perceive your tummy? Report an error in the passage at 19:15 Highlight the passage at 19:15

19:20 What are the feelings in or out around your tummy? Do you see movement there? Just Report an error in the passage at 19:20 Highlight the passage at 19:20

19:34 moving back and forth with the breath? Report an error in the passage at 19:34 Highlight the passage at 19:34

19:51 Again, try to concentrate on the good things. I hope you don't have stomach ache, stomach problem, but if you do, try to see the positives of the tummy, the warmth, the relaxation, however you want to. The mind wants to perceive the positive sides. Can Report an error in the passage at 19:51 Highlight the passage at 19:51

· · · silence, 1 minute

20:56 you see different organs inside of your stomach? You have the large intestine, small intestine, liver inside of you, kidney, Report an error in the passage at 20:56 Highlight the passage at 20:56

21:15 spleen, all kind of things in your body. Heart pumping away every second. Report an error in the passage at 21:15 Highlight the passage at 21:15

21:29 It's amazing that our bodies I'm working so hard, yet we always concentrate on the negative sides of this body. Report an error in the passage at 21:29 Highlight the passage at 21:29

21:46 So give kindness to your inner organs. Report an error in the passage at 21:46 Highlight the passage at 21:46

21:57 Why you concentrate so much on the beauty of your face, where you have such a beautiful liver inside of you. Report an error in the passage at 21:57 Highlight the passage at 21:57

22:28 Same with your lungs. They're like bags which fill with the oxygen. Can Report an error in the passage at 22:28 Highlight the passage at 22:28

22:42 you see this body's taking air? Bring it into your body. Do Report an error in the passage at 22:42 Highlight the passage at 22:42

22:59 you notice how nice it is to breathe? The Report an error in the passage at 22:59 Highlight the passage at 22:59

23:16 body regulates the breath. You don't have to do anything. It knows how much oxygen to take in. Can Report an error in the passage at 23:16 Highlight the passage at 23:16

23:45 you see the body is just breathing? Report an error in the passage at 23:45 Highlight the passage at 23:45

23:55 This is very much the bodily breath. Isn't Report an error in the passage at 23:55 Highlight the passage at 23:55

· · · silence, 1 minute

24:41 it beautiful to see the body breathing? The Report an error in the passage at 24:41 Highlight the passage at 24:41

24:49 body knows exactly what to do. You can just admire this marvel. marvel, of biology. Report an error in the passage at 24:49 Highlight the passage at 24:49

25:04 Keeping itself alive. Report an error in the passage at 25:04 Highlight the passage at 25:04

25:26 That's why it is alive. That's its nutriment. Report an error in the passage at 25:26 Highlight the passage at 25:26

· · · silence, 1 minute

26:26 Can you see how the body and the mind work together? Report an error in the passage at 26:26 Highlight the passage at 26:26

26:35 You pay attention to the body with your mind and your body is object. Your Report an error in the passage at 26:35 Highlight the passage at 26:35

26:50 consciousness is housed within this body. Report an error in the passage at 26:50 Highlight the passage at 26:50

· · · silence, 1 minute

27:52 Just keep observing how the body breathes. Even Report an error in the passage at 27:52 Highlight the passage at 27:52

· · · silence, 2 minutes

30:11 if your mind didn't look before, try again. See if you can watch the body breathing. Report an error in the passage at 30:11 Highlight the passage at 30:11

30:25 Don't worry, you're not failing. Don't be frustrated. You Report an error in the passage at 30:25 Highlight the passage at 30:25

· · · silence, 1 minute

31:03 look at this body breathing, you can start noticing subtle changes with the breath. Sometimes it's short and sometimes it's long. You Report an error in the passage at 31:03 Highlight the passage at 31:03

31:26 might start noticing All the pauses between the breaths. Report an error in the passage at 31:26 Highlight the passage at 31:26

31:36 Just look at this with interest. How Report an error in the passage at 31:36 Highlight the passage at 31:36

31:46 the body is breathing. Just have curiosity around it. Report an error in the passage at 31:46 Highlight the passage at 31:46

· · · silence, 8 minutes

39:44 Just look to the breath on your body. Don't go too far. Don't be frustrated. Now Report an error in the passage at 39:44 Highlight the passage at 39:44

· · · silence, 9 minutes

49:08 start seeing the more refined parts of the breath. Can Report an error in the passage at 49:08 Highlight the passage at 49:08

49:15 you refine the breath a little bit? Report an error in the passage at 49:15 Highlight the passage at 49:15

49:21 Look at it with kindness. Report an error in the passage at 49:21 Highlight the passage at 49:21

49:27 How smooth the breath is, getting Report an error in the passage at 49:27 Highlight the passage at 49:27

· · · silence, 7 minutes

56:26 close to the end of the meditation. One Report an error in the passage at 56:26 Highlight the passage at 56:26

56:37 more time, bring your attention to the breath. See Report an error in the passage at 56:37 Highlight the passage at 56:37

56:47 how it is, how easy it is to watch the breath. That Report an error in the passage at 56:47 Highlight the passage at 56:47

· · · silence, 1 minute

57:33 easiness of watching the breath is because your mind is calming down. That Report an error in the passage at 57:33 Highlight the passage at 57:33

57:47 shows you how much mind has relaxed. Can Report an error in the passage at 57:47 Highlight the passage at 57:47

· · · silence, 1 minute

59:04 you see how much things have settled? Report an error in the passage at 59:04 Highlight the passage at 59:04

59:10 Just by not doing anything. Mind Report an error in the passage at 59:10 Highlight the passage at 59:10

59:21 is clear by resting. The Report an error in the passage at 59:21 Highlight the passage at 59:21

59:39 gong three times. Listen all the three rings after you can open. And after that you can open your eyes. Report an error in the passage at 59:39 Highlight the passage at 59:39

· · · silence, 1 minute

1:00:21 It's the end of the meditation. Report an error in the passage at 1:00:21 Highlight the passage at 1:00:21

1:00:26 Wow, amazing. I just managed to end it just on time. Four o 'clock. Magic. Okay. Report an error in the passage at 1:00:26 Highlight the passage at 1:00:26

1:00:44 It's nice to have a little bit of high fever or something. then you... Report an error in the passage at 1:00:44 Highlight the passage at 1:00:44

1:00:52 then I have to remind myself, I can just breathe through the mouth, I don't have to breathe through the nose. you don't have to do nose breathing meditations you can breathe any which way you want so there's a couple questions from online Report an error in the passage at 1:00:52 Highlight the passage at 1:00:52

1:01:09 Ajahn Mudito, fear and anxiety cause me to fail and lose something treasured. I have learned my lessons. How can I overcome my guilt and shame? Report an error in the passage at 1:01:09 Highlight the passage at 1:01:09

1:01:26 I have learned my lesson. Well, I mean, if you have learned the lessons, then you know how to overcome the guilt and shame. But always think about, well, look, if it's a person you lost, and always think about that person will die and you will die. What's the point of... Having a lot of guilt and shame, you will just take it to the grave and you were always the only one who really remembered this. Report an error in the passage at 1:01:26 Highlight the passage at 1:01:26

1:02:06 All of our things will be fading into oblivion, into grey nothingness very soon. None of us will be remembered. Don't carry it. There's no point with the shame, guilt. No one's going to remember it. So just see it as a useless thing you're carrying around. Oh, there's supposed to be question two, but it's nothing there, so maybe there's only one question. Report an error in the passage at 1:02:06 Highlight the passage at 1:02:06

1:02:37 Okay. Anything in the audience? Anybody wants to say something? Okay, please, can you take the microphone so people online can hear? Thanks. Thank you. It's more around what you were just saying about doing nothing and letting thoughts be. Yeah. And just about Yonah Samasakaris, like the stories the mind makes and how to actually properly engage with the mind, specifically its more destructive emotions and seeing the positive in that sense when we go into those deluded narratives about the self because you're talking about how... Report an error in the passage at 1:02:37 Highlight the passage at 1:02:37

1:03:28 We have that capacity to start judging ourselves in the meditation with the negative self-talk. And in the practice of meditation, about understanding that delusion, where do you find your rooting and understanding in that when it comes to Buddha, just to remind ourselves that these narratives aren't necessarily true? Report an error in the passage at 1:03:28 Highlight the passage at 1:03:28

1:03:57 Yeah, there's just way too much doing there. It's already a sign of not to try to, you know, don't put you down or anything. It was just all of these narratives, just stop it. Stop it. Just, you know, don't worry about it. While meditating, what should you be doing? Nothing. Anything you start overcoming while sitting there, you already, you got sucked into this kind of All of that discussion is just no point. Report an error in the passage at 1:03:57 Highlight the passage at 1:03:57

1:04:37 You won't be able to... The best simile I could give is sort of like as if you can win the fight against yourself because you know all the answers. You're not going to... You're not going to... Report an error in the passage at 1:04:37 Highlight the passage at 1:04:37

1:04:54 It's just all the work has to be done before the meditation. So all of this kind of what you're describing, it's this kind of mindfulness which happens before the meditation. And while meditating, you should be just sort of like, none of my business. I'm not going to be outsmarting myself here. I'm not going to, you see those thoughts? Report an error in the passage at 1:04:54 Highlight the passage at 1:04:54

1:05:16 No, I'm not going there. It's the, similarly sometimes we give is, Māra, the Buddhist sort of like tormentor or this kind of being who enjoys that some people don't get into deep meditation. It just sort of feeds you a hook. And anything is sort of like, let's see if he wants to bite into this one. I was like, oh, maybe Yoni Somanasikara. Report an error in the passage at 1:05:16 Highlight the passage at 1:05:16

1:05:45 He's like, oh, he took that one. And then you bit into the bait and you got hooked. So anytime you just like, no, anytime you see the Māra is trying to do those things. Anytime you see it, that there is this kind of like idea coming that I, hmm, could I do something up? Stop it. Then you see the Māra and then the Māra can, you know, bait you, so to speak. So your job is not to do anything. Report an error in the passage at 1:05:45 Highlight the passage at 1:05:45

1:06:14 And again, sounds like you're doing something, but it's not doing like. How does Ajahn Brahm call it? He just tries to remind you, like he finds this kind of word play. So it's like, what does he mean? But you learn to become that. It's the same with the breath. Everybody says, oh, the breath, I cannot see the breath. No, you can. It just comes to you, and then you will see it. It's sort of like you sit an hour. Report an error in the passage at 1:06:14 Highlight the passage at 1:06:14

1:06:43 Sometimes it takes about one hour to do almost like this kind of like just... Drifting along and then it's like it looks and the breath is just there and then it wants to stay with you. It took that long the mind to calm down and then the breath just appears and it's interesting. Until then you just sort of dabble with it a little bit. Breath meditation shouldn't be this kind of thing where you go back to the breath. And it's like, oh, I go back to the breath. Report an error in the passage at 1:06:43 Highlight the passage at 1:06:43

1:07:15 You try to hold it. You're never going to be able to hold it. It's not interesting in that sense. But when it becomes interesting naturally, everything is like calmed down and the thoughts are not there. You're not analyzing. It's like mind is calm and then it's like the body is just stilled. And then the body starts to be this kind of like, sure there's pains but it doesn't pull you in. Report an error in the passage at 1:07:15 Highlight the passage at 1:07:15

1:07:41 It's just sort of like a... There's this distance to the bodily feelings. And the same with these mind ideas. All of these ideas, there's distance to them. And then they don't pull you in and the breath just appears from that very calm space. And then it just stays there because everything else has calmed down. Report an error in the passage at 1:07:41 Highlight the passage at 1:07:41

1:08:02 It's not like you're holding it, holding it. That really is way too much aggressive doing. But unfortunately, most places... Meditation is thought this way. Aggressively hold something. And you're doing too much aggressive doing what happens in those kind of stages. So it should be just like, I'm just sitting. I'm not doing anything. And the breath appears from that quiet space. All right. Thank you very much. Report an error in the passage at 1:08:02 Highlight the passage at 1:08:02

1:08:32 Sure. Report an error in the passage at 1:08:32 Highlight the passage at 1:08:32

1:08:36 Anything else? One second. Sure. Thank Report an error in the passage at 1:08:36 Highlight the passage at 1:08:36

1:08:43 you very much. It was really good. Thanks. My question is, When I meditate and when I calm my mind, then after a while I start seeing things like for example like lights or a circle and it goes like together and then I get caught in it. And it's nice and I don't see anything else and I don't think about anything else really. But should I really pay attention to it or should I come back to the breath or what should I do? Report an error in the passage at 1:08:43 Highlight the passage at 1:08:43

1:09:14 Because then when I'm caught in those lights, I can't see anything else and it's good, but then do I progress this way? Yeah, it's difficult. I mean, again, it should be not much doing there because it either pulls you in or it doesn't pull you in. So you can almost break that. If you go back to the breath, well, then those lights should sort of dissipate. And sometimes they come too quickly, and the mind wasn't ready for that yet. Report an error in the passage at 1:09:14 Highlight the passage at 1:09:14

1:09:44 But if the mind went through that, it doesn't 100 % always need to really go through the breath. If there's enough happiness in the mind, it tends to go to those kind of lights. It tends to naturally go there if there's brightness in the mind. Because it's really what you're seeing, those lights, are the brightness of the mind. So it appears, it's just a sign of the brightness of the mind. Report an error in the passage at 1:09:44 Highlight the passage at 1:09:44

1:10:12 But if it doesn't really go anywhere from there, you could just sort of like, it's not happening. It's not, the brightness should, all of those things, it's too complicated. If there's like... You know, balls or however you want to perceive them, that they're sort of like drifting along, like it's a little bit too much. You want to concentrate on them. Report an error in the passage at 1:10:12 Highlight the passage at 1:10:12

1:10:36 Sometimes like the eyes want to concentrate on them and it's just sort of almost too much. But so you can go back to the breath and then just stay with that. And then when next time they start appearing, then allow them again, see if you can see them. very brightly but if you want to brighten them if there's some kind of active doing in those those stages then you see that where is the beauty in this actively concentrate on the beauty part because we always going towards beauty same with the breath breath should ideally really go into like you look at the breath is very naturally look you find it very interesting you look at it and then it turns Report an error in the passage at 1:10:36 Highlight the passage at 1:10:36

1:11:24 And then from that refinement, obviously, it's your mind. You're looking your mind again. So your mind is brightening up. So you're looking the brightness of the mind. And the more you look at that bright, that smoothness of the breath, that is actually what you're looking. And then you start only observing the brightness. Report an error in the passage at 1:11:24 Highlight the passage at 1:11:24

1:11:44 And then that naturally for everybody turns into those kind of light states. So it's a sign that the mind is bright. And so the breath is a vehicle to take us there. And then you're just looking at the brightness of the mind. So it's a sign that the mind is clear, so to speak, or purified. And that's why we say we have these things like we call the pollutions of the mind, which defiles the mind. Report an error in the passage at 1:11:44 Highlight the passage at 1:11:44

1:12:16 So we have left those behind, and that's the day-to-day work. You keep a kind mind. We call it sīla in Pāli. Then you keep your sīla. That leads into that when you're breathing. It leads into the brightness more and more. Then you leave the breath behind. You go into those ones, and then you can start seeing. Report an error in the passage at 1:12:16 Highlight the passage at 1:12:16

1:12:36 It shouldn't be complex. It should be always just united. And then, you know, when you look at the brightness of the mind, the light, then you're just like, if it's not really brightening up, then you can try to concentrate on the beautiful part of that. And that should take you further in. Okay. So it starts to get more and more and more beautiful, more and more bright, so to speak. Thank you. Sure. Report an error in the passage at 1:12:36 Highlight the passage at 1:12:36

1:13:11 That's it. Very good. Thank you so much. See you again. Report an error in the passage at 1:13:11 Highlight the passage at 1:13:11