AGOL 12, Гайдед-медитации 1–16 — стенограммы

[Говорящий 2] (0:01 - 0:43)
Let's do a meditation, so please get ready. Please relax your shoulders, pull in your tummy slightly, which will loosen up your tailbone. Let your eyelids relax.

[Говорящий 1] (0:45 - 0:53)
That's a sign of tension, that's the area of tension. If there's tension in your eyelids, then you have tension in your body.

[Говорящий 2] (1:00 - 1:02)
Draw your shoulder blades slightly together.

[Говорящий 1] (1:06 - 1:19)
If your hands are on your knees, you might experiment with drawing them towards your torso, along the thighs a little bit, and that will straighten your back and expand your chest.

[Говорящий 2] (1:28 - 1:40)
Check in with the corners of your mouth, that they're not tight. I tend to tighten up my mouth when I concentrate. See if you can loosen the corners of your mouth.

[Говорящий 1] (1:50 - 2:31)
Check your forehead, especially around your third eye, between your eyebrows and up a little bit. Are you tensing that area, which tightens a chakra there, prevents you from thinking freely and clearly? Find your center of gravity, like you can rock slightly forward and slightly back and see where it is that your shoulders are balanced over your hips.

[Говорящий 2] (2:42 - 2:56)
Check your eyes one more time. Eyelids relaxed. Check your hands, not too tense.

[Говорящий 1] (2:57 - 3:07)
If you're doing chin mudra, you might want to play with keeping the thumb and the first finger, tiny separation between them, like a spark plug.

[Говорящий 2] (3:08 - 3:13)
And that's kind of interesting for the movement of prana, across that.

[Говорящий 1] (3:24 - 3:46)
Then once you've found your center of gravity, you feel like you are seated properly, I'd like you to just experiment for a few minutes with being completely still. See if you cannot clear your throat. Do it now, if you want.

That's good.

[Говорящий 2] (3:47 - 4:03)
It's always difficult overseas for people to translate that. Then find your center and let's just see if we can be still and not move.

[Говорящий 1] (4:03 - 4:45)
If someone came in the room, they would be very impressed with all these people who are not moving anything, not their face, not their forehead, not their fingers. Slight movement of the chest with the breath. But otherwise, if someone walked in here, it would look like that Chinese army of statues.

Just very beautiful, still, silent people. So let's try to feel like a famous meditator who's completely still, silent.

[Говорящий 2] (4:46 - 10:52)
We'll do that for maybe five minutes. The mind can run crazy, that's okay. The body is still.

Slowly come back and gently open your eyes.

[Говорящий 1] (10:53 - 11:03)
I like to stretch afterwards. I don't know, the Chinese have this thing where they always go, I don't know, I don't know what that's for, but it feels pretty good.