Медитация 16

[Говорящий 1] (0:00 - 2:03)
Okay, meditate. Please watch your forehead. Any tension.

Check in with your eyelids. Loose. Relaxed.

No muscle. Check in with your cheeks, corners of your mouth. Relaxed.

Fingers relaxed. Tummy tucked in, slightly. Shoulders down.

Shoulder blades together. Chest puffed out. Draw your hands back on your thighs to bring your chest down.

Slowly come to your breath. Relax into your breath. Watch that your face doesn't get immediately tight again.

[Говорящий 2] (2:03 - 2:07)
Keep your face. Don't lose the progress on your face.

[Говорящий 1] (2:07 - 3:19)
Start watching your... And then please start watching your breath. Don't worry too much about the inhales.

Watch the exhales. Watch the exhales. And we'll just stay with the exhales for a few minutes.

[Говорящий 2] (3:20 - 3:31)
If you like, you can mark the beginning of the exhale after the pause. Then mark the length of the breath, duration.

[Говорящий 1] (3:32 - 6:10)
And then mark the end of the breath and the pause afterwards on the exhale. Then please bring to mind the person from this morning who hurt you in the past. Please bring up a clear image of them in your mind.

Maybe if it's me, I can tell you the place I was sitting, whether it was day or night, and how I felt at that moment. Try to bring the whole one scene back to mind.

[Говорящий 2] (6:37 - 6:57)
Then please look closer at the person and try really hard to see that they were never there. There was a person there. They were saying things or doing things, but they were all coming from you.

[Говорящий 1] (6:58 - 7:14)
It was a mirror of how you had acted before that. So there was no one there who hurt you. It was your own reflection coming back to you.

[Говорящий 2] (7:15 - 7:27)
No reason to be angry at that person. No reason to resent them or feel hurt. That person is not there, was never there.

[Говорящий 1] (7:28 - 7:59)
It was all a wasted effort. Now please go into the future.

[Говорящий 2] (8:01 - 8:13)
Next week, coming week, where we all are busy, we all have things to do. Choose the thing, remember, bring to mind the thing that you thought about this afternoon.

[Говорящий 1] (8:14 - 8:24)
Plan something you have to do. You can't be sure that that thing will work out.

[Говорящий 2] (8:25 - 8:29)
It might not. There might be some problem.

[Говорящий 1] (8:31 - 10:08)
Oftentimes the opposite of what we want happens. Focus on that coming event, coming activity, plan. Focus on how it is now.

If you're really honest with yourself, you're not sure whether it's going to succeed. It's always doubtful. It's always unsure, which causes anxiety, doubt.

Even just a plane ride back to where you live, it's not sure what will happen. Now think about changing the odds that it will be successful. Try to insert some seed planting between tonight and your activity that you're planning for this week.

Imagine yourself planting any kind of small seed to make that successful.

[Говорящий 2] (10:11 - 10:20)
If it's a meeting with another person, then imagine trying to make another person comfortable here tonight or tomorrow.

[Говорящий 1] (10:22 - 10:48)
And then imagine sending those seeds to your activity this week. Then that activity changes. It becomes more concrete because it will be successful.

And you know it will be successful. And there's no more worry.

[Говорящий 2] (10:50 - 10:56)
Even that subtle worry that when you get on a plane you don't know what will happen, can be gone.

[Говорящий 1] (10:57 - 11:50)
So the worries of the future disappear and the resentment from the past disappears. And you're just here in this moment. And then please bring to mind all the efforts you've made this week.

Really hard to come to a kid's camp and sleep in a bunk bed. And sit for many hours. There's so many other things you could be doing.

Appreciate that you've put out such a lot of effort.

[Говорящий 2] (11:50 - 11:53)
Meditation, yoga, dance.

[Говорящий 1] (11:54 - 15:40)
For a lot of us it was not comfortable, not something we usually do. And you didn't. We learned a lot of good things.

I think we planted a lot of seeds for helping people. So appreciate in your mind. Do a coffee meditation.

Appreciate all the efforts you made this week. Focus on those. If a thought comes up about the past, stare it down with the understanding that there was nothing there.

And if a plan comes up about the future, stare it down with the knowledge that you can make it happen. You don't have to think about it. And focus on the present and the good things you've done this week.

And what a good person you are, and how holy you are deep inside. Okay, then slowly you can come back to this room.

[Говорящий 2] (15:41 - 15:45)
Relax, stretch, blow your nose.