Shamatha Retreat with Alan Wallace 2012 (part 19)

· · · silence, 1 minute

0:52 So withdraw your attention from thoughts, from the other sensory fields, and collect your awareness within this space, this tactile space of the body. Report an error in the passage at 0:52 Highlight the passage at 0:52

1:12 Other sensory impressions, especially sound, are bound to arise, but we don't deliberately give any attention to them, but rather corral, like a wild steed, corral the attention within the field of the body, Report an error in the passage at 1:12 Highlight the passage at 1:12

1:36 needing to rest in a posture of ease and comfort, looseness. Of stillness and maintaining the posture even if it's only psychological. The posture of vigilance. Report an error in the passage at 1:36 Highlight the passage at 1:36

2:18 Completely relinquish control over the breath as you attend closely to the sensations associated with the breath throughout the body. Report an error in the passage at 2:18 Highlight the passage at 2:18

· · · silence, 1 minute

3:15 And set your mind at ease in the present moment. Providing yourself or allowing yourself the freedom of temporarily letting go of all of your concerns about the future and the past. Report an error in the passage at 3:15 Highlight the passage at 3:15

3:31 As a deliberate act of will, give yourself the freedom. Rest your awareness in stillness in the present moment and Report an error in the passage at 3:31 Highlight the passage at 3:31

3:54 be aware of your body breathing, the sensations of the breath throughout the whole field, Report an error in the passage at 3:54 Highlight the passage at 3:54

4:04 right down to the ground. And Report an error in the passage at 4:04 Highlight the passage at 4:04

· · · silence, 2 minutes

5:38 with your eyes soft and unfocused, your whole face relaxed, direct just your mental awareness to the tactile sensations of the passage of the breath at the aperture of the nostrils. Report an error in the passage at 5:38 Highlight the passage at 5:38

· · · silence, 1 minute

6:59 And with no thought of achieving something in the future, no worries about how you're progressing or not progressing. Report an error in the passage at 6:59 Highlight the passage at 6:59

7:08 Just arouse your attention with each in-breath and relax with each out-breath. Report an error in the passage at 7:08 Highlight the passage at 7:08

7:17 See if you can be mindfully present for the whole course of the cycle of a respiration, and then a second cycle, and then a third. Whatever Report an error in the passage at 7:17 Highlight the passage at 7:17

· · · silence, 3 minutes

10:20 thoughts come up, thoughts, memories, images, just release them with every out-breath. And once again you may experiment with counting to see whether it's helpful or the extent to which it may be helpful. Report an error in the passage at 10:20 Highlight the passage at 10:20

10:37 Monitor the flow of mindfulness with introspection. Report an error in the passage at 10:37 Highlight the passage at 10:37

10:45 And Report an error in the passage at 10:45 Highlight the passage at 10:45

· · · silence, 2 minutes

12:35 of course Report an error in the passage at 12:35 Highlight the passage at 12:35

12:54 monitor the flow of attention. Report an error in the passage at 12:54 Highlight the passage at 12:54

· · · silence, 1 minute

14:19 As you sustain your mindfulness and your target area, attend closely and see if you can detect a flow of sensation that persists even between breaths, your baseline of tactile sensation in this area. Report an error in the passage at 14:19 Highlight the passage at 14:19

14:43 So you always have something to engage with. You're never left without an object. Maintain the flow of knowing, stable and clear. Report an error in the passage at 14:43 Highlight the passage at 14:43

14:54 And let's continue practicing in silence. Report an error in the passage at 14:54 Highlight the passage at 14:54