Tentacles Going Out Into The Sense World

0:00 This is what should be done by one who is skilled in goodness and who knows the path of peace. Let them be able and upright, straightforward and gentle in speech, humble and not conceited. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:29 contented and easily satisfied unburdened with duties and frugal in their ways peaceful and calm and wise and skillful not proud and demanding in nature let them do the slightest thing that the one protects Report an error in the passage at 0:29 Highlight the passage at 0:29

· · · silence, 1 minute

2:12 with Venerable Report an error in the passage at 2:12 Highlight the passage at 2:12

2:25 Living beings radiating kindness. Report an error in the passage at 2:25 Highlight the passage at 2:25

· · · silence, 1 minute

3:05 This is said to be the sublime abiding by not holding to fixed views. The pure-hearted one, having clarity of vision, being freed from all sin's desires, is not born again. Hey, Report an error in the passage at 3:05 Highlight the passage at 3:05

3:41 so, Glory, we're just starting with meditation first, right? With a few words, introduction to meditation. Is that correct? Usually, we would do a talk, an introduction to meditation around 30 minutes, and then we do the meditation. But if you want to start with the meditation, then it's completely fine, too. It's up to you. Report an error in the passage at 3:41 Highlight the passage at 3:41

4:10 Maybe I'll just talk a little bit about the theme I'm going to be covering today and then we'll go into some guided meditation and thereafter a short talk. How does that sound? Okay. Yeah, that sounds great. Great. So today the theme is covering the two hindrances. that block meditation or hindrance, hinder the meditation practice. Report an error in the passage at 4:10 Highlight the passage at 4:10

4:48 What I'm mainly going to focus on including the talk is sense desires. So one of the ways that is helpful for meditation is just to remove yourself from worldly things. right? Now, hopefully you've done your chores, your work is finished for the day, and anything that you've been doing throughout the day, they can be put down, they can be dropped, right? Report an error in the passage at 4:48 Highlight the passage at 4:48

5:28 And so what this does is frees your mind, right? And calms you down and gets your mind state. To something that is peaceful, calm and happy. This Report an error in the passage at 5:28 Highlight the passage at 5:28

6:00 might be a little bit difficult to do, especially today is Sunday, Tuesday, but if you had like a busy weekend leading up to a busy work day, it might be difficult to do. But always when you join a session like this, it's good to do something relaxing before. To calm yourself down if possible. Maybe sit in the garden. Maybe go for a walk at your local park. Report an error in the passage at 6:00 Highlight the passage at 6:00

6:33 Listen to some soothing music. Whatever it is that helps you to relax. And best of all, walking meditation. Report an error in the passage at 6:33 Highlight the passage at 6:33

6:45 Highly recommend that before you do any sort of sitting meditation or mettā meditation. meditation. Report an error in the passage at 6:45 Highlight the passage at 6:45

6:52 That you do some walking meditation or the other relaxation methods that I mentioned. And it's learning how to relax your body and in turn relax your mind. And Report an error in the passage at 6:52 Highlight the passage at 6:52

7:17 also coming into the meditation recollecting some of the good things you've done. This actually can bring up a lot of joy in meditation. Report an error in the passage at 7:17 Highlight the passage at 7:17

7:27 Such deeds as helping someone. A kind word to somebody. Helping people in general. Being kind. And this sets the mood for the sit. So let's Report an error in the passage at 7:27 Highlight the passage at 7:27

7:51 start the meditation. I don't have a lot more to say. But let's just put down everything that's happened in the past. This morning. And we'll commence by relaxing the body. Take Report an error in the passage at 7:51 Highlight the passage at 7:51

8:13 a few deep breaths if you need to. Make sure that you're seated in a comfortable posture. Report an error in the passage at 8:13 Highlight the passage at 8:13

8:38 Tonight I'm going to focus on relaxing the upper part of the body before we commence the meditation. A lot of people hold tension in the abdominal area, the heart, chest area. and the face. So let's begin with relaxing our abdomen. So Report an error in the passage at 8:38 Highlight the passage at 8:38

9:15 if you take a deep breath and press Report an error in the passage at 9:15 Highlight the passage at 9:15

9:25 your stomach, tighten Report an error in the passage at 9:25 Highlight the passage at 9:25

9:37 the abdominal muscles, maybe hold it for 10 seconds and then let it go. Report an error in the passage at 9:37 Highlight the passage at 9:37

10:01 Also the back of the abdomen. So this is actually your back area. Also try and relax that area too. This is just behind your stomach. Now Report an error in the passage at 10:01 Highlight the passage at 10:01

10:44 moving on to the chest area. And Report an error in the passage at 10:44 Highlight the passage at 10:44

10:55 again try and relax that chest area. Just to free up that breathing. To make the breathing much more easier. I Report an error in the passage at 10:55 Highlight the passage at 10:55

11:26 find that even it took me a long time to figure this out. Your posture actually aids the ease of the breathing. So Report an error in the passage at 11:26 Highlight the passage at 11:26

11:40 try and test out your posture if you're having problems with the breath meditation. See which areas are tight and learn to relax them. Now Report an error in the passage at 11:40 Highlight the passage at 11:40

12:00 moving on to the shoulders. If Report an error in the passage at 12:00 Highlight the passage at 12:00

12:07 you wish, you can shrug your shoulders and roll your shoulders back and forth just Report an error in the passage at 12:07 Highlight the passage at 12:07

12:18 to release any tension in the shoulders. A lot of people who work in front of computers The whole day have tension in this area, the shoulder muscles. Report an error in the passage at 12:18 Highlight the passage at 12:18

· · · silence, 1 minute

13:01 Now moving on to the face. First of all the jaw. Another area of tension. See Report an error in the passage at 13:01 Highlight the passage at 13:01

13:13 that your jaw is relaxed. This Report an error in the passage at 13:13 Highlight the passage at 13:13

13:22 can be done by opening your mouth wide and then closing. And Report an error in the passage at 13:22 Highlight the passage at 13:22

13:50 the areas around the eyes. Eyes get really tired. The eyes actually do a lot of work throughout the day. Report an error in the passage at 13:50 Highlight the passage at 13:50

14:01 Again, scrunching the eyes and releasing helps them to relax. And Report an error in the passage at 14:01 Highlight the passage at 14:01

14:19 same with the forehead. And Report an error in the passage at 14:19 Highlight the passage at 14:19

14:28 last Report an error in the passage at 14:28 Highlight the passage at 14:28

14:44 part is your poor old brain that Report an error in the passage at 14:44 Highlight the passage at 14:44

14:51 works 24 hours. And Report an error in the passage at 14:51 Highlight the passage at 14:51

14:58 the brain is located around about 2 inches behind your eyes and Report an error in the passage at 14:58 Highlight the passage at 14:58

15:13 in between your eyebrows. And especially the brain. Let's send it some mettā, whatever color you like to use. Just being grateful and thankful for all the work the brain does for us. And Report an error in the passage at 15:13 Highlight the passage at 15:13

15:47 tell your poor old brain that it doesn't need to do any work now. It Report an error in the passage at 15:47 Highlight the passage at 15:47

15:59 can relax. Report an error in the passage at 15:59 Highlight the passage at 15:59

16:13 So from the face down to the abdomen, sending mettā to that whole region, including the brain. Report an error in the passage at 16:13 Highlight the passage at 16:13

16:30 Before we start the breath meditation. So Report an error in the passage at 16:30 Highlight the passage at 16:30

· · · silence, 1 minute

17:16 remembering that we've left the past and also the future behind. We Report an error in the passage at 17:16 Highlight the passage at 17:16

17:33 bring our attention to our friend the breath. Mindfully breathing in and mindfully breathing out. Report an error in the passage at 17:33 Highlight the passage at 17:33

18:08 Mindfully breathing in and mindfully breathing out. So Report an error in the passage at 18:08 Highlight the passage at 18:08

18:26 the breath will be our companion and friend. I'll protect that for the next 20 minutes or so. Report an error in the passage at 18:26 Highlight the passage at 18:26

· · · silence, 8 minutes

26:57 So if thoughts enrage your mind... gentle clouds passing by in the sky. Nothing to do with you. Report an error in the passage at 26:57 Highlight the passage at 26:57

27:16 Come back to your breath. Report an error in the passage at 27:16 Highlight the passage at 27:16

· · · silence, 15 minutes

42:22 So before you come out of the meditation, take a minute or two to inquire on how your meditation went. Report an error in the passage at 42:22 Highlight the passage at 42:22

42:44 If not, why? Was Report an error in the passage at 42:44 Highlight the passage at 42:44

42:52 it thoughts, bodily pains, some fantasy that took you away from the breath? And what led you to peace if you were able to stay with the breath? Was it having good preparation before the meditation started? Report an error in the passage at 42:52 Highlight the passage at 42:52

43:16 Before you sat down? Bringing Report an error in the passage at 43:16 Highlight the passage at 43:16

43:23 some good deed that you've done throughout the day that brought you some joy before you sat? Report an error in the passage at 43:23 Highlight the passage at 43:23

43:40 So inquiring like this helps us with our meditation practice and for it to progress. And it's a good thing to do at the very end. And Report an error in the passage at 43:40 Highlight the passage at 43:40

· · · silence, 1 minute

44:26 staying within the domain of your own body and mind, not venturing out into the sensory world, if you can learn to do that, that would really aid your meditation practice as well. So you may open your eyes now. And we'll end the meditation. So Report an error in the passage at 44:26 Highlight the passage at 44:26

44:56 this evening I'd like to talk about sensory impeachment. So the mind going out into the sensory world and causing us all sorts of problems including the quality of our meditation. And I'd like to begin with a story. It's actually from the Samyutta Nikaya in the Satipaṭṭhāna. Submitter section and it's called The Hawk. It's quite a sweet story. So once there was this little quail and its usual domain or where it lives is on a freshly plowed soil with clods of rocks. Report an error in the passage at 44:56 Highlight the passage at 44:56

45:47 And one day this little quail decided to wander a field away from its normal domain. Report an error in the passage at 45:47 Highlight the passage at 45:47

45:59 Hawk swooped down and picked it up. And the quail said, Oh, poor me. If I had stayed within my domain, not ventured out, you, Hawk, would not have caught me. I Report an error in the passage at 45:59 Highlight the passage at 45:59

46:25 was foolish enough to wander away from my normal domain where my ancestors stayed. And now it's going to be the end of me. Report an error in the passage at 46:25 Highlight the passage at 46:25

46:42 And the hawk asked, where is your normal domain? And the quail said, it is a freshly plowed field with clods of soil. So the hawk thought, well, quail, I'll let you go, but don't think I can come and reach you there. So the quail actually flew off into its own territory, into its own domain, and waited. Report an error in the passage at 46:42 Highlight the passage at 46:42

47:18 And the hawk came sweeping down very fast. And as soon as the hawk got close by, the quail hid under a rock. And Report an error in the passage at 47:18 Highlight the passage at 47:18

47:35 the hawk came into contact with the rock. And that was the end of the hawk. So Report an error in the passage at 47:35 Highlight the passage at 47:35

47:47 what's the moral of the story? The moral of the story is to stay within your own domain. Report an error in the passage at 47:47 Highlight the passage at 47:47

47:58 And when I say staying within your own domain, I mean in the domain of your own mind and your own body. So Report an error in the passage at 47:58 Highlight the passage at 47:58

48:13 if you think about sensory impingement, the five senses, sight, taste, touch, sound and smell. And this evening I'm going to talk about sight, taste and touch. The other two are not so problematic. Report an error in the passage at 48:13 Highlight the passage at 48:13

48:37 I'm talking about sensual pleasures. Report an error in the passage at 48:37 Highlight the passage at 48:37

48:44 So what kind of problems do we come up against when indulging in these senses? Report an error in the passage at 48:44 Highlight the passage at 48:44

48:57 Sights. You Report an error in the passage at 48:57 Highlight the passage at 48:57

49:01 go shopping and you see this beautiful hat or beautiful dress. You think, you know, you really need to have this. You know, I'm going to be attending this party next week and I want to look good. Right? Report an error in the passage at 49:01 Highlight the passage at 49:01

49:17 And so you go back home and you think, oh, you know, I don't really have enough money. I can't really afford this, but I'm going to save up. And your mind is caught up with that and thinking, you know, if I get this dress, I will be happy. Report an error in the passage at 49:17 Highlight the passage at 49:17

49:40 It doesn't have to be a dress. It could be a nice shirt for the guys or something, whatever it is that you're into. So the mind is going out. Right? And you're becoming restless. You're becoming anxious. You know, like, how am I going to get this thing? Report an error in the passage at 49:40 Highlight the passage at 49:40

50:01 And your mind is not at ease. Right? You're venturing outside your domain. And that is within your own mind and body where you can find some peace. Report an error in the passage at 50:01 Highlight the passage at 50:01

50:15 Right? Report an error in the passage at 50:15 Highlight the passage at 50:15

50:20 Now, sight can also be, you know, I mean, this... It can be a huge problem for some people, you know, that you're attracted to somebody else's partner, for instance. You're married and what impact does that have, right? Report an error in the passage at 50:20 Highlight the passage at 50:20

50:40 One partner ends up being hurt and Report an error in the passage at 50:40 Highlight the passage at 50:40

50:47 the other partner's mind is just infatuated and not only that, that person is... It's not living by the precepts that the Buddha taught. This again can happen through the sense of sight. And people end up becoming hurt. And you don't even know whether the new partner is going to be staying with you or going to find somebody else better. Report an error in the passage at 50:47 Highlight the passage at 50:47

51:28 You're not staying within the domain of your own partnership with your own husband or wife. You're going out seeking for something better. Report an error in the passage at 51:28 Highlight the passage at 51:28

51:41 Moving on to taste. I have to say I still struggle with that. I still love my chocolate cake and pastry but I have high cholesterol and it's hereditary and it's a very minimal amount of these things I can have. For me, it's not that difficult because we only eat what we're offered. So we don't usually always get chocolate cake and pastries. Report an error in the passage at 51:41 Highlight the passage at 51:41

52:09 So again, some restraint in that. We are not satisfied being within our own mind and our own body. We are going out seeking for these things. Report an error in the passage at 52:09 Highlight the passage at 52:09

52:28 And an example of a touch is, again, this is touching on sensory pleasures. And how much of this can keep you happy? How long does it last for? Not very long, right? And soon you'd be seeking for more pleasure. Report an error in the passage at 52:28 Highlight the passage at 52:28

52:53 It could be something as, you know, like, you know, you may like the feel of silk, you know, like a silk sheet on your skin, things like that. These are, you know, it's an example of touch. So the Report an error in the passage at 52:53 Highlight the passage at 52:53

53:15 mind going out causes us a lot of grief, can cause ourself and others hurt and harm. Report an error in the passage at 53:15 Highlight the passage at 53:15

53:29 Thank you for listening to that beautiful piece of music. Nothing wrong with that, especially if it helps you to relax. At the end of the day, you may have a demanding job and you need an outlet along with meditation practice, something else. And it's actually nice to sort of say no to that piece of chocolate cake from time to time. Report an error in the passage at 53:29 Highlight the passage at 53:29

54:22 See what effect it has on your mind. And Report an error in the passage at 54:22 Highlight the passage at 54:22

54:32 these things, when it comes to the sitting meditation, that restraint, that restraint. It helps us to settle down more quickly, be at ease. Report an error in the passage at 54:32 Highlight the passage at 54:32

54:48 Ajahn Brahmali, who loves talking about the suttas, this simile is given in the Potalaya Sutta in the Majjhima Nikaya. Report an error in the passage at 54:48 Highlight the passage at 54:48

55:03 Potalaya Sutta is MN 54 for those who want to have a look at it. It gives some really apt examples. of especially sensual pleasures and Report an error in the passage at 55:03 Highlight the passage at 55:03

55:20 one of them is this and this is within the context of Indian culture I'm talking about talks about this man who's really poor but goes to the people who loan out these things gets a beautiful carriage beautiful garment Jewelry, men in those days wore jewelry as well. So adorned in all these things, goes to town trying to impress all these people at the market. Report an error in the passage at 55:20 Highlight the passage at 55:20

55:56 And the people say, oh, see that? It's a rich man. Right? That's a rich man. And when this person goes back to his house, the debt collectors come and This man is not able to pay for these things, so he has to give these things back. So the Buddha says that sensual pleasures is like borrowed goods. You have to give it back. In Report an error in the passage at 55:56 Highlight the passage at 55:56

56:35 another example, there's this bird flying out. It's found a piece of meat, and it's got the piece of meat holding onto it. and this other bird sees it and comes after it. What happens if the bird doesn't let go of this piece of meat? It's going to come to great harm. And Report an error in the passage at 56:35 Highlight the passage at 56:35

57:09 this is an example of what it is when we try and hold on to or get these sensory experiences. If we don't let go of them, we come to harm. Our minds are not at ease. It's not at peace. So Report an error in the passage at 57:09 Highlight the passage at 57:09

57:41 in life, if we learn to lead a peaceful life, and I think a lot of you, you know, you've been practicing for a long time, you know, just don't think about that home extension that you must have, you know, that latest, you know, model of car that you really, really have to get. Report an error in the passage at 57:41 Highlight the passage at 57:41

58:08 that you need to be earning all this money and working so hard to get this promotion Learning Report an error in the passage at 58:08 Highlight the passage at 58:08

58:21 to live simply, not Report an error in the passage at 58:21 Highlight the passage at 58:21

58:33 needing many things to make you happy, can Report an error in the passage at 58:33 Highlight the passage at 58:33

58:41 lead to a better life. And more importantly, if you can have restraint in these areas, it's of great benefit to you in the progress of your meditation practice. Report an error in the passage at 58:41 Highlight the passage at 58:41

59:06 So I encourage you all to have a look at the areas in your life where your mind is going out, out Report an error in the passage at 59:06 Highlight the passage at 59:06

59:18 of its domain and Report an error in the passage at 59:18 Highlight the passage at 59:18

59:27 see if you can do something about it. Report an error in the passage at 59:27 Highlight the passage at 59:27

59:33 Because the benefit at the end of the day will be that you're more at ease, that you're more happy and contented with your lot in life. Report an error in the passage at 59:33 Highlight the passage at 59:33

59:54 I'd like to read you this sutta. It's from the Sutta Report an error in the passage at 59:54 Highlight the passage at 59:54

1:00:09 Nipata and it's in the chapter of AIDS and it's SMP 4.1, those who may like to look it up. It's called Sensual Pleasures, Karma Sutta. If a mortal desires sensual pleasure and their desire succeeds, they definitely become elated, having got... Report an error in the passage at 1:00:09 Highlight the passage at 1:00:09

1:00:39 But for that person in the throes of pleasure, aroused by desire, if those pleasures fade, it hurts like an arrow's strike. Report an error in the passage at 1:00:39 Highlight the passage at 1:00:39

1:00:53 One who, being mindful, avoids sensual pleasures, like sidestepping a snake's head. Transcends attachment to the world. There are many objects of sensual desire. Report an error in the passage at 1:00:53 Highlight the passage at 1:00:53

1:01:15 And this is in the ancient Indian context. Fields, lands and gold, cattle and horses, slaves and servants, women and relatives. When a man lusts over these, the weak overpower him and adversities crush him. Report an error in the passage at 1:01:15 Highlight the passage at 1:01:15

1:01:40 Suffering follows him like water in a leaky boat. That's why a person ever mindful should avoid sensual pleasures. Give them up and cross the flood as a bailed out boat reaches the far shore. Report an error in the passage at 1:01:40 Highlight the passage at 1:01:40

1:02:02 Crossing the flood means reaching to higher levels and especially I'm referring to Nibbāna here. So Report an error in the passage at 1:02:02 Highlight the passage at 1:02:02

1:02:29 I guess just to emphasize again the incentive. In looking at this is to aid your meditation practice. So when you sit, your Report an error in the passage at 1:02:29 Highlight the passage at 1:02:29

1:02:48 mind doesn't have these wants, it doesn't crave, it doesn't go out and it's not hindered by especially the five senses and their contact points. Report an error in the passage at 1:02:48 Highlight the passage at 1:02:48

1:03:06 And I like to end there. Report an error in the passage at 1:03:06 Highlight the passage at 1:03:06

1:03:13 Would like to open up for any questions or comments that you may have. And thank you for listening. I Report an error in the passage at 1:03:13 Highlight the passage at 1:03:13

1:03:28 have a question about like, I missed the part where you say that sensual pleasure is like borrowed goods. Why? Good Report an error in the passage at 1:03:28 Highlight the passage at 1:03:28

1:03:45 question. Because if you think about it, right? Say that you love this beautiful dress that you have, right? Now, anything, whether it's a dress or anything else, over time, there's wear and tear. It'll get worn out in the wash. Eventually, it'll be frayed and you have to discard it. Report an error in the passage at 1:03:45 Highlight the passage at 1:03:45

1:04:24 You have bought it from a shop. And through time, over time, it'll come to its end. So it's borrowed. I Report an error in the passage at 1:04:24 Highlight the passage at 1:04:24

1:04:39 think it's like, yeah, I think I can see that in a certain way. But like if it's a cake, like I eat it, I don't have to return it. It's in my stomach. Report an error in the passage at 1:04:39 Highlight the passage at 1:04:39

1:04:58 It's in your stomach, but what happens after that? stomach and I'm eating, I'm eating. Report an error in the passage at 1:04:58 Highlight the passage at 1:04:58

1:05:01 It goes out of your stomach. Back to nature. Report an error in the passage at 1:05:01 Highlight the passage at 1:05:01

1:05:09 Okay. Report an error in the passage at 1:05:09 Highlight the passage at 1:05:09

1:05:14 It's actually really in a... Maybe to clarify it a bit more. Report an error in the passage at 1:05:14 Highlight the passage at 1:05:14

1:05:26 Sensory pleasures, they don't last. Right? They're borrowed. They don't last. They go back to wherever they came from. They're borrowed goods. Report an error in the passage at 1:05:26 Highlight the passage at 1:05:26

1:05:42 Does that help you to see it? I Report an error in the passage at 1:05:42 Highlight the passage at 1:05:42

1:05:49 can see a certain point but like but I think I'm quite I'm quite attached to certain thing and I can see that for example like I like going to I like going to gallery like museum and stuff and when I see like very beautiful painting I will like stand there to like look at that for hours and then I have Like when I like to read and then sometimes it's like I think one of the things I like to read is that I feel like after I read it, it doesn't really disappear. Report an error in the passage at 1:05:49 Highlight the passage at 1:05:49

1:06:29 I think same as like I do other like I think a little bit similar to I listen to music in the past or like I like to look at some beautiful things. Like painting and stuff. When I do that, I kind of feel like they... I think it's attachment, but I feel like they become part of my thinking. I internalize them, so it doesn't really have that... I don't know how to say, but it doesn't really feel that impermanent in a certain way. Report an error in the passage at 1:06:29 Highlight the passage at 1:06:29

1:07:08 They are impermanent. I can see that. So coming back to your experience of being in an art gallery, And admiring a beautiful painting, right? Now, at that time, for that time, you know, even for a short while, you may think, oh, you know, I remember seeing this beautiful painting of Van Gogh's sunflowers. Report an error in the passage at 1:07:08 Highlight the passage at 1:07:08

1:07:31 I loved it. And it'll be in your mind. But the next time you go to the gallery, you may see something else, right? That you're attracted to. So what happened to that sunflower? It's gone. It was borrowed. It lasted for a short time and the next time you will be seeking for something else. This is what the Buddha meant that we go after different pleasures whether it's through sight, through taste, through sound. Report an error in the passage at 1:07:31 Highlight the passage at 1:07:31

1:08:10 We don't usually stay with one of the senses, right? Our senses, our different senses are going out and that experience doesn't last. It may last, you know, for some people, you know, you can recollect these things and it can bring you a lot of joy saying, oh, you know, it can bring you some joy, right? Report an error in the passage at 1:08:10 Highlight the passage at 1:08:10

1:08:40 But soon you get bored with that. You'll be one of your other senses or the same sense of sight will be going out seeking for something else. Report an error in the passage at 1:08:40 Highlight the passage at 1:08:40

1:08:54 So the essence of what Buddha's saying is that we are not... The mind is always going out seeking for something better. How Report an error in the passage at 1:08:54 Highlight the passage at 1:08:54

1:09:22 you overcome that over time is by seeking something else, replacing that with something else. And that is actually, of course, what in Buddhism. It's through the joy and the peace found through meditation in reading the Buddhist teachings by listening to other teachers. Report an error in the passage at 1:09:22 Highlight the passage at 1:09:22

1:09:55 Dharma talks. This is the wholesome type of thing that you can do with your mind which is going to be beneficial for you long term. Report an error in the passage at 1:09:55 Highlight the passage at 1:09:55

1:10:11 Does that help, Gloria? Report an error in the passage at 1:10:11 Highlight the passage at 1:10:11

1:10:17 Yes, I think so. But I think I still need time to come to the point where I can see sensual pleasures are like fires because right now it just doesn't feel like so dangerous to me, at least. These things take time, but as you get older and you begin to see them more clearly and see the impact it has on your mind, And you slowly, slowly start to move away from them. There's nothing wrong. All of us need something, you know, something besides meditation. Report an error in the passage at 1:10:17 Highlight the passage at 1:10:17

1:10:59 But as I said earlier on, the thing is not being obsessed by these things, not allowing them to impact Report an error in the passage at 1:10:59 Highlight the passage at 1:10:59

1:11:17 your mind where your mind is not at peace. Report an error in the passage at 1:11:17 Highlight the passage at 1:11:17

1:11:29 Okay, Report an error in the passage at 1:11:29 Highlight the passage at 1:11:29

1:11:34 thank you. So moderation. I'll sum it up with moderation. Report an error in the passage at 1:11:34 Highlight the passage at 1:11:34

1:11:43 Kim, do you want to ask your question? I Report an error in the passage at 1:11:43 Highlight the passage at 1:11:43

1:11:51 like to think that going to a gallery is better than doing drugs. And I just wonder, because I stopped drinking like two years ago, so now I have this fixation on cappuccino. I like to think that that's not quite as bad. Report an error in the passage at 1:11:51 Highlight the passage at 1:11:51

1:12:12 Is that a cop-out? Not at all. There's many monastics who are into the good coffee, right? And a cup of coffee is, you know, we all drink tea or coffee or herbal tea or whatever it is we are into. It doesn't really, I mean, as long as it doesn't, you know, in your sitting meditation, I know some people, like for myself, I can't drink coffee full stop, it affects my sleeping, and also it gets me hyper, and therefore affects my meditation. Report an error in the passage at 1:12:12 Highlight the passage at 1:12:12

1:12:51 As long as it doesn't hinge upon your meditation, Kim, all good. I'm so happy to hear that you have moved away from alcohol and moved to coffee. Well done. Report an error in the passage at 1:12:51 Highlight the passage at 1:12:51

1:13:07 And maybe in time, you might move to some herbal tea or something. But coffee doesn't affect some people's bodies. They're quite lucky. It doesn't affect their sleep. You may be one of them. But by all means, stick to your coffee. Enjoy going to the art gallery once in a while. But it's just knowing that these things, these experiences are fleeting. You have your nice cup of cappuccino. Report an error in the passage at 1:13:07 Highlight the passage at 1:13:07

1:13:37 And in two hours time, you'll be thinking, oh, I need another cappuccino. Just keeping that in mind. I Report an error in the passage at 1:13:37 Highlight the passage at 1:13:37

1:13:58 received a comment in the chat that said, thank you, Aya. I found you saying the perception you suggested at the start of the meditation of the breath as our friend, companion, and protector, very helpful to feel closer to the breath in a different way. Thank you. I'm glad that that's of help. It's really lovely to see the breath as your friend. Report an error in the passage at 1:13:58 Highlight the passage at 1:13:58

1:14:32 The breath has been looking after us for a very long time, from the time we were born. Report an error in the passage at 1:14:32 Highlight the passage at 1:14:32

1:14:42 So learning to have some joy with the breath and Report an error in the passage at 1:14:42 Highlight the passage at 1:14:42

1:14:51 to appreciate the breath helps us to stick with the breath. Report an error in the passage at 1:14:51 Highlight the passage at 1:14:51

1:14:57 And I think in one of my previous meditation instructions, previous session, I said, you know, like, be creative in using the mind to make the breath more enjoyable, whether it's actually running, you know, sending mettā to the breath, you know, having a lot of loving kindness to the breath whilst you're breathing. Report an error in the passage at 1:14:57 Highlight the passage at 1:14:57

1:15:29 Or it can be, as I said in this session, just remembering, recollecting something good that you've done for somebody which had made a difference for them during the day. Report an error in the passage at 1:15:29 Highlight the passage at 1:15:29

1:15:46 Always see your breath as it is your protector because it's what's keeping you alive until your last breath when you leave this world. Report an error in the passage at 1:15:46 Highlight the passage at 1:15:46

1:16:03 So it's doing a huge job. So we need a lot of love and gratitude towards the breath. Report an error in the passage at 1:16:03 Highlight the passage at 1:16:03

1:16:14 Without that process, we won't be here. Do Report an error in the passage at 1:16:14 Highlight the passage at 1:16:14

1:16:28 you want to ask your question? Report an error in the passage at 1:16:28 Highlight the passage at 1:16:28

1:16:35 Yeah, thank you. And thank you for the nice meditation and guidance. I was just wondering... with regards to leaving your domain because i think the way that i i would interpret it if i would just hear it without your you know further instructions i would probably more think of it as um or i mean i guess my mind would interpret it as just not not leaving like the the sphere of thinking and that's actually one of my problems because i'm very attached to my thoughts i guess um I can even remember like the first time when I really became aware of thinking and you know I was sitting in a streetcar with my mom and watching all the people and I was like oh wow you know I'm wondering if they can think as well right I was very much kind of attached to the thinking just I could you know sit there for hours just kind of thinking. Report an error in the passage at 1:16:35 Highlight the passage at 1:16:35

1:17:38 And that obviously is a problem when you're trying to meditate and you're trying to get away from your thoughts. So I think my interpretation of not leaving the domain, like my mind would basically say, oh yeah, I better stick with thinking because that's what I know and I'm safe here, you know, and I don't want to go anywhere else. Report an error in the passage at 1:17:38 Highlight the passage at 1:17:38

1:17:56 I don't want to lose like this touch with reality, so to speak. So the question is, how do I get away from that kind of like feeling safe and thinking and feeling like I... I shouldn't be leaving that because that's my reality and I don't want to leave my reality. Do you have any advice in that direction? Report an error in the passage at 1:17:56 Highlight the passage at 1:17:56

1:18:17 It's actually how you look at the thinking. Report an error in the passage at 1:18:17 Highlight the passage at 1:18:17

1:18:23 Majority of the thinking is not true. It's not the truth. Report an error in the passage at 1:18:23 Highlight the passage at 1:18:23

1:18:35 Majority of the thinking is not useful or beneficial to us. We value the thinking because it creates a sense of self in us. Report an error in the passage at 1:18:35 Highlight the passage at 1:18:35

1:18:46 And maybe that's actually the safety you see in it. But to realize that majority of the thinking is just lies. It is absolute misrepresentation of the truth. Truth Report an error in the passage at 1:18:46 Highlight the passage at 1:18:46

1:19:11 can be seen through states of meditation when you're peaceful, when your mind is quiet and that thinking has stopped. Report an error in the passage at 1:19:11 Highlight the passage at 1:19:11

1:19:28 In your meditation sits Ava, try and just Report an error in the passage at 1:19:28 Highlight the passage at 1:19:28

1:19:40 leave the thinking alone. Report an error in the passage at 1:19:40 Highlight the passage at 1:19:40

1:19:44 Don't give importance to them. Come Report an error in the passage at 1:19:44 Highlight the passage at 1:19:44

1:19:52 back to your body. The best way to reduce the thinking and to stop thinking over time is to come back to the body. Report an error in the passage at 1:19:52 Highlight the passage at 1:19:52

1:20:08 Make the breath a beautiful, something beautiful to be with. Report an error in the passage at 1:20:08 Highlight the passage at 1:20:08

1:20:19 Make the breath important, not the thinking. Report an error in the passage at 1:20:19 Highlight the passage at 1:20:19

1:20:26 And also say at the end of the day, a lot of thinking makes you really tired, right? Because your brain is working hard. It's working over time, trying to process this and saying how important it is, right? So this is an incentive saying, I really don't want to be tired. I would like to have energy for the things I like to do, the things that are going to be beneficial. Report an error in the passage at 1:20:26 Highlight the passage at 1:20:26

1:20:57 So Report an error in the passage at 1:20:57 Highlight the passage at 1:20:57

1:21:00 sell it that way, right? From now on, from now on even, I don't care if the thinking invades my meditation practice, I'm just going to leave them alone. By leaving them alone, they subside all on their own in time. You just need a lot of patience and you need to have belief in that, that that will happen over time. Report an error in the passage at 1:21:00 Highlight the passage at 1:21:00

1:21:28 And last of all, don't give yourself a hard time. Thinking is something that all of us at one point or another have in our meditation practice. Report an error in the passage at 1:21:28 Highlight the passage at 1:21:28

1:21:38 And by saying it's something wrong, it shouldn't happen, not the way to go about it, but just to let them be, let them subside all on their own. I hope that answers your question, Eva. Report an error in the passage at 1:21:38 Highlight the passage at 1:21:38

1:22:00 mean, it's, you know, it's a practice in progress, I guess. And just lastly, because you touched on a very good point now, think of the body as your domain. The body is where you're breathing, right? So every time the thought comes, yep, that's fine, yep, you thought, you do whatever you want, but you come to the domain of your body. Report an error in the passage at 1:22:00 Highlight the passage at 1:22:00

1:22:41 You're not venturing out, going out and being interested, being obsessed by these thoughts. You're just coming to the soothing, relaxing rhythm of your breath. Breath coming in and breath going out. That's all. Are Report an error in the passage at 1:22:41 Highlight the passage at 1:22:41

1:23:14 there any other further questions or comments? In Report an error in the passage at 1:23:14 Highlight the passage at 1:23:14

1:23:22 the play. Thanks. Thank you, Gloria. What I found, what was thinking with me used to be composed of thought. I'd say, okay, these are thoughts. And most, 99 % of them, could be divided into thoughts of the past, thoughts of the future. Report an error in the passage at 1:23:22 Highlight the passage at 1:23:22

1:23:55 Over the years, people on Zoom and previous to that have said, at the start of the meditation, sort of be here, come here now, come into your body or wherever you want to be, and let the past down and let the future down. So if I, when I, and thoughts are always there, so I'm saying, oh, right, oh, okay, I catch these thoughts, I might be in it for about 10 seconds, 20 seconds, sometimes longer. Report an error in the passage at 1:23:55 Highlight the passage at 1:23:55

1:24:25 So that's... Those thoughts are from the past. Here we are. I'll put it in the past bag there, in the bag of the past thoughts. And then in a few minutes, some more thoughts. Those are the future thoughts. I'll put them down there. And that helps even for a minute or two, you come back to the present. That's what I found. Report an error in the passage at 1:24:25 Highlight the passage at 1:24:25

1:24:46 So I don't know if that's any help. Report an error in the passage at 1:24:46 Highlight the passage at 1:24:46

1:24:52 Ajahn Brahm uses this simile. It's like when you, you know, Go somewhere, let's say to a meditation center. You don't take your shoes inside into the meditation hall. You leave them outside and they can be picked up later. So what Pindar is referring to here, think of it as parking your car at the parking lot. Report an error in the passage at 1:24:52 Highlight the passage at 1:24:52

1:25:25 You locked it, it's safe. And, you know, you come to your sitting meditation, you don't have to worry about it. You Report an error in the passage at 1:25:25 Highlight the passage at 1:25:25

1:25:37 can just let it be. It's safe. And also like, you know, an affirmation before meditation, like saying to yourself, you know, with sincerity, this is my time for meditation. This half hour is for me. And this is where I have left the past, the future, the shoes. Report an error in the passage at 1:25:37 Highlight the passage at 1:25:37

1:26:07 I'm not going to allow them to invade my mind, and even if they do, I can put them down and come into my body and the present moment. Report an error in the passage at 1:26:07 Highlight the passage at 1:26:07

1:26:25 Just one last thing to add on to it. I think on average, when I meditate, I tell myself, I need to keep telling myself that it's okay to put them down and to... Report an error in the passage at 1:26:25 Highlight the passage at 1:26:25

1:26:44 Keep telling myself that it is safe to do that even so but I think like when I keep telling myself like it's okay to put them down I feel more relaxed at that but even though I tell myself like so many times I sometimes still feel scared to put those things down because I think it's like there is like a habit of the mind to pick up those things. Report an error in the passage at 1:26:44 Highlight the passage at 1:26:44

1:27:13 And Eva, know that they will be there waiting for you. Right? They will be there waiting for you after you come out of your meditation. That's another selling point. They don't give up. They don't give in. Right? I mean, so, you know, it's a way of being kind to yourself during this sitting period. Report an error in the passage at 1:27:13 Highlight the passage at 1:27:13

1:27:42 Have a look at it this way. You deserve to be... You know, where you give your mind a break, give your mind a rest from these things. And it's actually being kind to yourself. Report an error in the passage at 1:27:42 Highlight the passage at 1:27:42

1:27:58 And being kind to yourself is also when thoughts come and go, or thoughts actually harangue you, just to let them be. Because by letting them be, they just dissolve. They fade away. It's when you engage with them, Report an error in the passage at 1:27:58 Highlight the passage at 1:27:58

1:28:24 One of the important things to know is that the thoughts don't just come from, you know, out there, from the atmosphere. We invite them in. We are engaging with them. We like them, right? And as I said, it gives us a sense of self. And it's that security that Eva's talking about. The sense of self is challenged when the thinking dies down. Report an error in the passage at 1:28:24 Highlight the passage at 1:28:24

1:28:56 And the thoughts keep on coming because it's like, here I am, you know, notice me, engage with me and then plan and do all these things that just ties, you know, no wonder people are so stressed out these days. Report an error in the passage at 1:28:56 Highlight the passage at 1:28:56

1:29:12 So much of planning, so much of thinking, you know, and Report an error in the passage at 1:29:12 Highlight the passage at 1:29:12

1:29:21 people have even mental, you know, health problems because of overthinking, worrying. Report an error in the passage at 1:29:21 Highlight the passage at 1:29:21

1:29:29 So whatever it is, you know, that it doesn't have to be meditation. I mean, we really, you know, being Buddhist nuns and monks, we encourage the meditation for your well-being. If that's not, you know, coming into place as fast as you want it to. Then, you know, the art gallery, the, you know, fine, you know, classical music, whatever it is that can bring you some respite from the thinking mind. Report an error in the passage at 1:29:29 Highlight the passage at 1:29:29

1:30:16 So if there aren't any further questions, I might give a short blessing. Gloria? That's true. Thank you. Report an error in the passage at 1:30:16 Highlight the passage at 1:30:16