Медитация 11

[Говорящий 2] (0:00 - 0:07)
I thought we could start with meditation tonight. So I'd like to invite Christine Walsh.

[Говорящий 1] (0:07 - 0:08)
Are you ready?

[Говорящий 2] (0:11 - 0:27)
Christine's on the board of directors of ACI Phoenix. She's a professional PhD in psychology. We all go to her for counseling.

[Говорящий 1] (0:31 - 0:35)
And she's a very popular teacher in China.

[Говорящий 2] (0:36 - 0:44)
She'll be teaching, I think, in Beijing soon. Even for members of the government of China will be coming.

[Говорящий 1] (0:48 - 11:34)
Buenas noches. Good night. Me alegre mucho de estar aquí con mi familia mexicana.

Yeah. Ah, okay. So we're going to do present moment meditation.

Vamos a hacer la meditación del momento presente. I think about this meditation like shavasana for the mind. Para mí esta meditación es como shavasana para la mente.

Because if you have a very busy mind, always thinking, always planning, to-do lists, it exhausts the mind. So this is a perfect meditation that you could do at your office. Close the door.

Five minutes. Give the mind a nap. Okay.

So get in a nice meditation posture, which means that your back should be nice and straight. Shoulders relaxed. Chin level with the floor.

And your hands can be in shin mudra. Resting on your thighs. And you can close your eyes.

And make your face very soft and relaxed. Relax the eyelids. Relax the lips.

Nice soft face. And bring your awareness to your breath. And just watch the breath going out.

And watch it coming in. And just follow your breath. Now place your awareness on your mind, to the back of the mind.

And step back. Take a small portion of the mind and step back. Let this part be the watcher.

And just watch your thoughts. Notice if you're thinking about the past. Notice if you're thinking about the future.

Are you planning? Are you worrying? Just notice your thoughts.

Now let's place a clear diamond wall in the back of our minds. And that doesn't allow any thoughts of the past. Now let's place a diamond clear wall in the front of our minds.

And that prevents all future thoughts. Nothing to do, no plans. Now allow your mind to just sink and rest in the present moment.

And bring your awareness back to your breath. When you're ready, you can open your eyes and come back into the room.