Медитация 6

[Говорящий 2] (0:09 - 0:27)
We've been doing three meditations to prepare to meditate, and we haven't done the actual meditation yet. Let's do the preparations a little faster. See if we can get to the actual meditation.

[Говорящий 1] (0:28 - 12:46)
Sit up straight. Close your eyes. Check in with your breath.

Relax your forehead. Relax the corners of your mouth. Relax your shoulders and your fingers.

Pull in your belly slightly. Pull your navel towards your spine. Relax your eyelids.

Pull your shoulder blades together slightly. Then we'll do a meditation where you just sit still. See how still you can sit without moving.

It'll be about five minutes. As still as you can, without moving, without sniffling, without clearing your throat. Just completely still.

And be aware of being still. Now bring your awareness to your breath. Breath coming out of the forehead, between the eyebrows and up about an inch.

Then there's a space there, a little hole, and your breath is coming and going through the forehead. Feel it as it comes in. It runs down the inside of your spine, front of your spine.

You can feel it, the breath, as it brushes your spine as it goes down. Now please start to extend the breath out. The exhale goes further out of your head.

Try to extend the exhale.

[Говорящий 2] (14:09 - 14:28)
Now on the inhale, try to bring the breath in as far that it touches the spot between your legs. A small chakra there, a small ball of energy, about an inch or two inside of the spot where your legs touch each other.

[Говорящий 1] (14:28 - 21:53)
See if you can, just on the end of the inhale, that the breath touches that spot. It's almost like one piece of air sliding up and down your body, and then extending out like a plunger, straight out from your forehead. And slowly come out of the meditation.

You can open your eyes, take a stretch. Questions or any general questions? Yeah.

So I heard two versions, and I'm confused a little bit. So one was like, with the inhale, the prana goes down, and then with the exhale it goes out. And I also heard that it's kind of the opposite, that the prana goes down while you open, and then the opposite.

But also, my short length of breath is kind of very short, so when I try to breathe and follow the prana down, then I kind of have to rush. So when I drop the attention on the physical breath, I can follow the prana.

[Говорящий 2] (21:58 - 24:59)
Yeah. So Ula said she heard two versions of this meditation, and one where when you breathe out, the prana is moving down. And when you breathe in, the prana is moving up.

So she's not sure which one to follow, the prana or the breath. And also her breath is kind of short, and following the prana is longer, I think. I don't know.

So the breath is connected to the prana, but the breath is not the prana, right? So in Tibetan though, it's very confusing, because the words are the same. Sometimes the word for breath is lung, and the word for prana is always lung.

So it can be confusing. But if you follow the prana, which is sort of the impetus to breathe, maybe you can think of it as the nervous, the movement of electricity along nerves to accomplish the muscular thing you need to do to breathe. Then prana is moving down in order to exhale.

So the prana is collecting into vayus. So vayu means a collection of prana. So the body has little pranas running all over it all the time, like we were talking about, the pranas that allow you to see or to hear.

So little impulses of prana are coming from your heart chakra to your eyes or to your ears, and they allow perception, sense perception. But when you exhale, the prana has to collect down in the diaphragm and tighten those muscles and then exhale. So if you follow the, if you become aware of the movement of nervous energy, it feels like electricity moving down your body and that allows you to exhale.

So then it becomes something like this. And then I think you're going to get distracted if you either concentrate on the breath or concentrate on the prana, but don't try to concentrate on both. So what we just did was a breath, following the breath, the air, and not the prana.

But you can follow the prana if you want, and then it would be the opposite. Generally pranas collect together to perform functions in the body. So exhaling, it feels like udana vayu, like the upward, in Tibetan they're called gyur gyur lung, upward-moving wind.

But to accomplish that, the muscles here have to tighten. That means prana has to move down. Other questions?

[Говорящий 1] (25:02 - 25:23)
No. Yeah. It seems like sometimes when you say to expand it out, it wants to go up, out like a ball.

Oh. You were talking about trying to do a plunger. Yeah.

It seems hard for me to do the plunger. I kind of feel I just want to let it go. More force.

[Говорящий 2] (25:24 - 25:27)
I think you can do that. Does it come in on this place?

[Говорящий 1] (25:27 - 25:28)
Up here.

[Говорящий 2] (25:28 - 25:29)
Right here.

[Говорящий 1] (25:30 - 25:41)
No, this is pulsing. Yeah. Like light blue, green.

Yeah. But the feel just wants to just kind of go up.

[Говорящий 2] (25:41 - 25:43)
I think you can go with that. That's okay.

[Говорящий 1] (25:44 - 25:45)
Can you concentrate on this?

[Говорящий 2] (25:46 - 26:49)
I think one or the other. You could use this as the end of your central channel, and then you could breathe out like that. You could do that.

And then it would be more nebulous, like that. Or you could use this as the end of your central channel, and you can do that and that. If you use this, they say there's a bend in it, and it goes like this at the last minute.

It bends. It goes down and then it bends forward. So they say you can follow that, and then it would be going straight out.

If you follow your breath in a normal breathing meditation, the breath will be going down at an angle like this. I think you could do any one of the three. So physical breath would be going down like this, and this breath out this hole would be going like this.

And this is called brahmaramda. Tsongpay go, the door of Brahma. And you can use this also.

And you can breathe that way. And then it would be more nebulous.

[Говорящий 1] (26:51 - 40:53)
Okay. So we'll do the third one. Ready?

So come back to stillness. Come back to your breath. And please break off a little piece of your mind, behind your mind, as a watcher.

And start to observe your thoughts as they come and go, as the thoughts come up. Thoughts leave the mind, new thoughts come up. Don't try to control them.

Just watch them. If you can learn to listen to your own mind, then you can learn a lot about yourself. So try to watch objectively your thoughts come and go.

We'll stay there for a while. Now try to observe how many thoughts are about the future and how many thoughts are about the past. Future hopes, dreams, plans, past, oftentimes disappointments or problems.

Then try to block thoughts of the past or future and try to bring your thoughts to this place, present place, this room, the people around you, and some kind of a contentment to be here. You did decide to come here, so give up the thoughts of what was happening yesterday, this morning.

[Говорящий 2] (40:54 - 41:06)
Give up the thoughts of what you're going to do tomorrow, next week. See if you can just be here and relax into the present moment.

[Говорящий 1] (41:06 - 44:00)
Let your mind rest here, in this place. Then please come back to your breath. Then you can open your eyes.

Take one more stretch. Okay, one more.

[Говорящий 2] (44:01 - 45:28)
So those three are really warm-ups, but they're really nice warm-ups. You can shorten them. Stillness, try to be physically still.

That seems to help a lot. Be totally physically still. Try not to move anything.

I think what moves the most is your forehead. As you think, wrinkles come and go. It undulates in different ways, and then you tend to move your fingers.

I tend to sway a little bit like this. Try to, or your eyelids are moving, or the corner of your mouth is moving. Try to freeze yourself.

That helps a lot to concentrate. Then go to the breath, and then step back and watch the thoughts. Now we'll do the last part.

You ready? One more stretch. It's good to keep it short.

Half an hour is fine in the morning. Okay. So the first three meditations might take 15 minutes or something.

The main meditation might take 15 minutes.

[Говорящий 1] (45:28 - 55:48)
That's enough. Okay, here we go. Please come to your breath.

Bring your mind to this room. Keep your mind in this room. Then ask your teacher to come, your own heart teacher.

Very, very simple form, sitting in front of you. I think it helps to have some golden light shining on them like sunlight. Knee to knee.

Less a picture than a person. And a slight feeling of warmth on your chest coming from their body. Their face is perfectly peaceful, happy, and they're quite happy to sit with you, stay with you, quietly.

And just sit with them quietly for a few minutes. Enjoy their presence and the feeling that they love you. Then slowly come back to your breath.

Then you can open your eyes. Any last question? Yeah.

I was wondering about, you were talking the other day about how our thoughts are arising, how we're listening to our thoughts because they're tangible.

[Говорящий 2] (55:48 - 55:49)
Yeah, yeah.

[Говорящий 1] (55:50 - 56:03)
And I feel like you were talking a lot about being present. I was just wondering how we can be present enough to plant seeds for new thoughts.

[Говорящий 2] (56:03 - 56:44)
Yeah, okay. So we have this DCI stuff and it's kind of difficult because the third level is meditation. And we're trying to teach people all these methods of controlling their thoughts and you can't because thoughts will come up according to what you planted in the past.

So you have to try to be nice to other people. That's the main thing. Okay?

I have to excuse myself. Plant the red seeds.