Four Applications Of Mindfulness Retreat 2013 with B. Alan Wallace (part 8)

0:02 Deliberately, step by step, settle your body, speech and mind in the natural state. As Report an error in the passage at 0:02 Highlight the passage at 0:02

· · · silence, 1 minute

1:14 we continue in the practice of mindfulness of breathing, let your awareness be still, as still as you can, not by sheer willpower, but by releasing grasping. Let Report an error in the passage at 1:14 Highlight the passage at 1:14

1:32 your awareness be loose, relaxed, and let your awareness illuminate with focused attention the sensations of the rise and fall of the abdomen with each in and out breath, without visualizing the abdomen, without thinking about it. Simply illuminate the bare tactile sensations arising from moment to moment throughout the cycle of the respiration. Report an error in the passage at 1:32 Highlight the passage at 1:32

1:58 The Report an error in the passage at 1:58 Highlight the passage at 1:58

2:09 stillness. Observe the movements of the breath. Report an error in the passage at 2:09 Highlight the passage at 2:09

· · · silence, 1 minute

3:32 Like working out in a gym in which you flex your muscles and then relax, flex and relax. Likewise, flex the muscles of your attention, arousing, focusing, concentrating your attention with each in-breath. And then while gently sustaining the flow of mindfulness, Not becoming absent-minded. Relax deeply with every out-breath. And let that be an occasion especially for releasing any rumination or wandering thoughts that may have arisen. Report an error in the passage at 3:32 Highlight the passage at 3:32

4:11 Breathe them out. Arouse and release. Order Report an error in the passage at 4:11 Highlight the passage at 4:11

· · · silence, 3 minutes

6:59 to gently culmination with the obsessive flow of thinking. Buddhist traditions throughout Asia have adopted the practice of counting the breaths. Report an error in the passage at 6:59 Highlight the passage at 6:59

7:15 There are various methods of counting. Let's try out one of them. And that is at the very end of Inhalation. Mentally, very succinctly, count one. Breathe out, relaxing deeply as you do so, releasing any thoughts that might come up, releasing all the way through the end of the out-breath. Report an error in the passage at 7:15 Highlight the passage at 7:15

7:38 As the breath flows in, Report an error in the passage at 7:38 Highlight the passage at 7:38

7:43 arouse your attention until you come to the very end of inhalation and you count two. In this way you may count one through ten, one count at the end of each inhalation. Or if you wish, you may continue counting. But in between counts, let your mind be as silent as possible. As fully engaged with the sensations of the breath or the respiration at the abdomen. Report an error in the passage at 7:43 Highlight the passage at 7:43