Медитация 3, часть 2

[Говорящий 1] (0:00 - 2:45)
Let's do some more meditation. As the day proceeds, on a typical retreat, for most people, and it's not always the same for everybody, but normally you should shorten the length of each session as you go through the day. So, the last session in a long retreat, the last session in the evening might be five minutes, even for a very experienced person.

A nice five-minute intense meditation. I'll tell you, I'm guessing something, okay? You guys are thinking, when is he going to do the real meditation?

You're thinking that. You're thinking, is he going to get to half an hour? Is he going to get to an hour?

Are we just going to... Is this some kind of warm-up? And I say, no.

This is an ancient alternative method of meditating, where you just keep going back for five minutes, ten minutes, like 18 times throughout the day. And check it out, and see if you want to try to do it for a couple months, or a year or something. Instead of trying to sit there for a half hour, an hour, do a bunch of small sessions.

What you'll discover is a tendency towards continuity across the sessions. If you do an hour at nine o'clock on Tuesday, and then do an hour at nine o'clock on Wednesday, you don't get this feeling of coming back to a place where you've been. You get the feeling of starting over.

So, check it out. This method makes you feel like you're meditating all day and taking breaks for meals. You see?

You feel like you've been in the golden room. You're coming back to a place that... You just went to the bathroom, and you came back to the golden room.

You see what I mean? And you'll feel a continuity across the sessions, which is very desirable. Then you get some kind of intense progress coming.

So, try it. Just check it out. I know it's not what everybody does, but it is a tradition.

What's cool is that the quality of the meditation doesn't degrade. If you try an hour or even a half hour, it will degrade. I don't know anyone who can sustain an hour.

I know lots of people who sit for an hour, but I honestly don't know anyone who can sustain an hour's meditation. So, try... Rather than fighting to get to go for an hour, try three or four sessions during the day and space them out.

See how you like it. Just try it and see how you like it. So, here we go.

[Говорящий 2] (2:45 - 2:55)
This should get shorter as the day goes on. Go back to your breath. Very, very silent.

[Говорящий 1] (2:56 - 2:59)
You can't unzip your jacket. You can't shift your body.

[Говорящий 2] (3:00 - 4:03)
You can't even sniffle if you're focused only on your breath. Come to the golden room. Small room.

[Говорящий 1] (4:06 - 4:25)
Windows on several sides. Golden light. Try to make it a...

I don't know how to describe it. A darker gold. A warm gold.

Like molten gold. That kind of light is bathing the room.

[Говорящий 2] (4:25 - 5:32)
Like the last light of the day. Golden. Outside the window in the blue sky.

In the upper half of the window and mountain on the lower half of the window. The Lama's sitting in front of you.

[Говорящий 1] (5:33 - 5:43)
And then they reach out and take your hands. So, in your lap, you're holding your Lama's hands. And that's all.

Just focus on the hands until we stop.

[Говорящий 2] (5:43 - 5:59)
You're just focusing on the touch of their hand on your hand. Stay there. You don't need to do anything.

[Говорящий 1] (5:59 - 6:06)
There's no discussion going on. No one's going to move. Just stay there with their hand on your hand.

[Говорящий 2] (6:07 - 7:58)
Stay there in the feeling of that. You have nothing else to do tonight. Coax the mind back to the object.

Detect it leaving the object. Notice which kinds of distractions you tend to have.

[Говорящий 1] (8:00 - 8:07)
Virtuous brother. Someone who hurts you. Or something you want.

[Говорящий 2] (8:07 - 9:57)
Food, movie, music. Okay, two more minutes. Try really hard to keep your mind on the hands.

Relax. Slowly come back. There's a very...

[Говорящий 1] (9:57 - 10:12)
Lama Rinpoche is very insistent that you should end the meditation while it's going well. So, you should end the meditation feeling like you would have liked to have stayed a little longer. Okay, that's a trick of the trick.