Медитация 5

[Говорящий 1] (0:00 - 1:35)
Okay, let's meditate. Ready? Please relax your face, forehead, eyes, the corners of your mouth.

Relax your shoulders, let them drop down. Tuck in your tummy a little bit. And please come to your breath.

Watch your breath. Three parts on the exhale. Beginning, middle, and end of the exhale.

[Говорящий 2] (4:12 - 4:39)
And please bring your mind to another good thing that you've done in the last two or three days, something different from yesterday. So search for a while, like selecting a candidate. Bring to mind three or four or five candidates for some specially good thing you did in the last few days.

[Говорящий 1] (4:39 - 5:04)
It could be just a sudden charitable thought about someone. Think of three or four possibilities and then choose the one which seems most important to you, most dear to you.

[Говорящий 2] (6:54 - 7:08)
Now I'd like you to please bring to mind some being you feel is your teacher, holy being, dead or alive, past or present, or future.

[Говорящий 1] (7:13 - 7:15)
And ask them to come to be with you.

[Говорящий 2] (7:16 - 7:19)
They will be your pungpo, your witness of your dedication.