Four Applications Of Mindfulness Retreat 2013 with B. Alan Wallace (part 30)

0:26 The combination of qualities that is indispensable for this practice is a very deep sense of ease in body and mind combined with a wakefulness, a clarity, a brightness of awareness. Report an error in the passage at 0:26 Highlight the passage at 0:26

0:44 Without those two, this subsequent practice won't work. So let's very deliberately now, step by step, settle the body, speech and mind in the natural state and gently calm the mind, breath by breath, relaxing deeply with every out-breath as we engage in mindfulness of the respiration. As Report an error in the passage at 0:44 Highlight the passage at 0:44

· · · silence, 4 minutes

5:32 a warm-up exercise, let's direct the mindfulness to the space of the body, this tactile field, and to whatever sensations, earth, water, fire, air, and also feelings that arise within this somatic domain. Report an error in the passage at 5:32 Highlight the passage at 5:32

5:56 Let your awareness be still, not roving about, not latching onto. Let your awareness be still like an unflickering candle, illuminating the whole space of the body and whatever arises within it. Report an error in the passage at 5:56 Highlight the passage at 5:56

6:16 And sustain that flow of mindful presence. Report an error in the passage at 6:16 Highlight the passage at 6:16

6:22 Without being distracted by other sensory stimuli and without being distracted by rumination. Report an error in the passage at 6:22 Highlight the passage at 6:22

· · · silence, 1 minute

7:38 Stay in the flow of mindfulness without distraction. And then secondly, without grasping, without latching onto, identifying with or reacting to, either with desire or aversion, any of the events, the sensations and feelings arising in the space of the body. Stay in the flow of mindfulness without distraction and without grasping. Report an error in the passage at 7:38 Highlight the passage at 7:38

· · · silence, 1 minute

9:21 And now let's gradually begin this shift. Of the focus of mindfulness from the body to the mind. For the time being, maintain your mindfulness of the space of the body and its contents, but make more explicit your introspective awareness of whatever's going on in the mind, the thoughts and images that pass through that space. Report an error in the passage at 9:21 Highlight the passage at 9:21

· · · silence, 1 minute

10:52 Then shift the primary focus from the body to the mind while maintaining a peripheral awareness of the sensations in the body and specifically the sensations of the respiration. Report an error in the passage at 10:52 Highlight the passage at 10:52

· · · silence, 2 minutes

13:26 And to the best of your ability, focus your attention single-pointedly on this domain of experience that is purely mental. And for the duration of this session, among the myriad of types of events and states of consciousness that we may attend to, let's focus for the time being on the easiest ones to detect. Report an error in the passage at 13:26 Highlight the passage at 13:26

13:51 And these are the appearances. On the one hand of mental chit-chat, the audio track, so to speak. Conversation, rumination, discursive thoughts. Report an error in the passage at 13:51 Highlight the passage at 13:51

14:03 And secondly, on the images, the video track. What mental images come to mind? And whatever comes to mind in terms of thoughts and images, simply observe their nature, letting awareness remain still as thoughts and images come and go, trying Report an error in the passage at 14:03 Highlight the passage at 14:03

14:27 to modify the contents of the mind in any way, simply be aware of them and let them be. You Report an error in the passage at 14:27 Highlight the passage at 14:27

· · · silence, 7 minutes

21:48 begin to space out. You can always deliberately generate a discursive thought or an image, crystallize your attention, focus it clearly on that image or thought, let it fade out and keep your attention right where it was. Ready to observe the next thought or image that arises spontaneously. Report an error in the passage at 21:48 Highlight the passage at 21:48