agol 15 med guided meditation led 2

[Говорящий 2] (0:00 - 0:04)
Hi. Welcome back.

[Говорящий 1] (0:04 - 3:42)
I'd like to start with a meditation tonight. Sit up straight. Relax your lips.

If you're sitting on a pew, make sure your feet are set flat and stable. It's good to bring your back away from the back of the pew. It's good to sort of sit on the edge of the seat, bring your shoulder blades together in the back, puff out your chest, squeeze your belly button a little bit towards your spine.

In a gentle way, relax your fingers, relax your forehead. Especially relax your eyelids. Relax your whole face.

Focused but not tight. And then please come to your breath and watch your breath as if you were sitting on the end of your nose. Watch the breaths come in and out like cars coming in and out of a parking lot.

As you concentrate more, be careful that you don't tighten your face and your body again. Then please focus on the place between your eyebrows and go up maybe an inch from that place between the eyebrows. And then drill down into your head about an inch.

See if you can find a sweet spot there.

[Говорящий 2] (3:43 - 3:46)
Move around, go deeper, go shallow, go left, go right.

[Говорящий 1] (3:47 - 5:47)
See if you can find a sweet spot where if you put your mind there you can focus better. And then stay there. We'll stay there for a few breaths.

Now please see a white light in that hole in your forehead about an inch below the skin. Soft white light like a diamond, as if a diamond were embedded in your body and it's giving off a soft white light like a light bulb.

[Говорящий 2] (5:49 - 5:52)
And just enjoy the light, watch the light, think about the light.

[Говорящий 1] (5:54 - 7:24)
Then other thoughts will come and let them pass, and then come back to the light and focus on the light. And please come down to your throat, to the little hollow at the base of your throat. And embedded there is a ruby, pretty deep, and it's giving off a beautiful deep red light.

It's called the pigeon blood in the ruby business. It's called pigeon blood color. A deep, gentle red color.

[Говорящий 2] (8:42 - 9:20)
Now please come to your chest, and embedded deep within your chest, behind the heart and lungs, but at the level of the heart, is a deep blue sapphire, royal blue sapphire. And it has a beautiful light coming off of it. Don't lose the awareness of the diamond light in your forehead, inside your forehead, and don't lose the awareness of the ruby light embedded at the bottom of your throat.

[Говорящий 1] (9:22 - 9:30)
Add to it this deep blue light behind the heart and lungs and the chest.

[Говорящий 2] (10:49 - 11:29)
And focus on these three jewels with their soft glow, and imagine that your teacher, one of your close teachers in your life, could be your parents, could be a school teacher, could be a person who taught you your profession, or a spiritual teacher. Imagine that those gemstones and those glowing lights were put into your body by your favorite teacher.

[Говорящий 1] (13:32 - 13:53)
Now please imagine that the soft white light in your forehead allows you to, it's like a time-release pill that allows you to act kindly like your teacher as the years go by.

[Говорящий 2] (13:54 - 14:08)
It was put into you by your teacher and it releases its power into you gradually, and you become more and more kind to other people in your actions.

[Говорящий 1] (15:05 - 18:26)
Now please focus on the ruby embedded in your throat, the bottom of your throat, and imagine that it's giving you the power, bleeding into you the power to speak kindly and important things, words of love to people. And please imagine that the sapphire embedded in your chest behind your heart is allowing you to think like your teacher, very kind, gentle, with great insight into how life works. Then slowly please bring your focus back to your breath and really follow it closely for a few minutes, and you can release the meditation.

Slowly open your eyes, take a stretch, take a twist if you like, take a yawn if you were.