Медитация 13

[Говорящий 1] (0:00 - 3:55)
Okay, let's meditate. Please get settled. Tuck in your tummy.

Relax your forehead. Forehead relaxed. Eyelids relaxed.

Corners of your mouth relaxed. Hands relaxed. Fingers relaxed.

Shoulders relaxed. And please come to your breath. At first, just a general breath.

When you start to focus on an object, be vigilant about your face. I tend to tighten my mouth. Keep everything loose.

Relax even while you focus. Don't scrunch up your forehead. Start to follow your breath.

Please start to concentrate on the exhales. Long, fine exhales.

[Говорящий 2] (6:19 - 6:27)
Now please bring to mind someone who has hurt you in the past. I think all of us have two or three big ones.

[Говорящий 1] (6:28 - 11:27)
Please bring to mind someone who hurt you in the past. Could be very long ago. And then examine the feeling towards them.

Try to get in touch with the feeling. Some kind of hurt or bitterness or long time pain towards them. Anger.

Resentment. Now I'd like you to examine the person towards whom you still feel some leftover anger, bitterness. And try to picture them as very concrete in the sense of coming from themselves and acting on their own accord, deciding to hurt you.

They had some decision or intention to hurt you. And that makes them concrete in a way. And then it's easy to dislike them.

There's something for the resentment to strike or to hit, make contact with something concrete. Then I'd like you to experiment or explore the idea that the state of resentment or anger towards them, which is coming from your mind, has mixed in with it.

[Говорящий 2] (11:27 - 11:52)
Them. So that both them and the anger are coming from you. So the anger or the resentment, old bitterness, and the person towards whom you are bitter are both flowing from the same source, which is yourself.

So there's nothing for it to strike.

[Говорящий 1] (11:53 - 12:02)
It's all coming away from you. Then try to...

[Говорящий 2] (12:02 - 12:13)
I'm going to be quiet for maybe 10 minutes and I'd like you to imagine that the person towards whom you were angry, the person who hurt you, has dissolved.

[Говорящий 1] (12:15 - 12:27)
Because you've understood that they are actually coming from the same place as the resentment. They're both coming from you in one flow.

[Говорящий 2] (12:29 - 12:55)
There's no separate object of your anger. They're both part of you. So there's no reason to be hurt anymore.

And see if you can reach a place, see if you can reach a place where they dissolve. The person who hurt you is no longer there. So try that for 10 minutes.

It helps if you get very, very, very quiet.

[Говорящий 1] (12:57 - 20:24)
And you can dissolve them. Because they were never there. And please slowly come back to this room.

And open your eyes gently.

[Говорящий 2] (20:30 - 21:12)
I think the full exercise goes something like, you see that they were coming from you, and then I think naturally you would start to think about what things you did to create them. That you remember. And then that would lead to some kind of a resolution not to repeat those kind of things.

But it all gets turned around to you taking responsibility for it. And then they melt away and maybe you can keep that, maybe you can hold that later. So that you can let go of that.