Медитация 2

[Говорящий 2] (0:02 - 1:05)
So please get ready. Do those steps with your face. Check in with your face.

Check in with your shoulder. Tighten your tummy. Check in with your hands.

Hands are relaxed. Now I'd like you to come to your breath. Start watching your breath.

[Говорящий 1] (1:05 - 1:10)
No control of the breath. They call it chi-rapa, just the general breath.

[Говорящий 2] (1:12 - 1:18)
No details. Try to tie the mind to the breath.

[Говорящий 1] (1:19 - 1:37)
And it's early in our week, your mind will be a little wild, and try to gently bring it to the vicinity of the breath. Let it wander a bit. Bring it back to the vicinity of the breath.

Let's stay on the breath for a few minutes.

[Говорящий 2] (1:40 - 7:19)
Your mind will wander. Bring it gently back to the breath. Now we'll start an old meditation called ukjung-up.

[Говорящий 1] (7:21 - 8:20)
And on exhales, try to follow the breath more carefully. So inhales will take care of themselves, but I'd like you to try to stay closer to the exhale as you exhale, long and fine. And try to keep the mind on the exhale.

So what I like to do is identify three parts of the exhale. The pause that starts just before it. Then the beginning of the exhale.

That's one thing. Then the duration of the exhale. And then the end of the exhale and starting the pause of the next breath.

So go from pause to start of exhale. Then follow the length of the exhale. And when you reach the end of the exhale, watch the breath stop and stay aware of the pause after the exhale.

Pause to pause with an exhale between.

[Говорящий 2] (8:20 - 13:57)
And I'd like you to try to separate those three parts of your exhale. Nice. Really good.

Please come back. You can open your eyes. It felt really good.

It felt concentrated.