AGOL 30, Медитация — стенограмма

[Speaker 1]
Let's do the last meditation, okay?

[Speaker 2]
If you don't have a recording and you want a recording, this is a good time to do it. Okay, here we go. Please turn your cell phone off if you're not using it.

Sit up. Good to blow your nose if you need to.

[Speaker 1]
Clear your throat.

[Speaker 2]
Make sure your bottom is comfortable if you need a cushion, if you need a different cushion.

[Speaker 1]
There's some cushions here.

[Speaker 2]
Shoulder blades are together in the back, so the chest comes out. You can also do that by sliding your hands back on your legs, like this. So, don't try to hold your knees like that, you know?

Then you'll collapse your chest.

[Speaker 1]
So, pull your hands back.

[Speaker 2]
You can meditate like this, with your hands. You can meditate like this. I find they fall asleep if I'm like this.

They fall asleep if they're like this. So, I go halfway between.

[Speaker 1]
So, you see what's comfortable for you.

[Speaker 2]
Some people like this. A little bit distracting for me to keep the thumbs up, you know? I'm like ...

[Speaker 1]
Then they fall down. So, you can just put them on the palms also. We made a special ring for meditation.

[Speaker 2]
Maybe I'll show you later. All right, here we go.

[Speaker 1]
Lips are soft. Forehead is soft. Little Mona Lisa smile.

[Speaker 2]
Stomach comes in a little bit. At the end of the exhale, if you push more exhale out, then your stomach automatically will come in a little bit. When the stomach is a little tight, then it helps the back to not be too tight.

Don't be too serious.

[Speaker 1]
Don't wrinkle your forehead. Have fun. Just relax.

[Speaker 2]
Everything's okay.

[Speaker 1]
If you keep doing a little bit of meditation every day, you'll be happy for all your future lifetimes.

[Speaker 2]
Then it's like we're in the lobby of a hotel, and this is the lowest floor.

[Speaker 1]
This is the foundation of the meditation. And we're going to pick a sound outside and glue the mind to it. Today, because it's the last day, we hired some children to make noise.

We'll see.

[Speaker 2]
Glue the mind to the sound. It would be quieter if I went to my heartbeat.

[Speaker 1]
So, come to the feeling of your heart beating in your chest. If you live in a very quiet place, you can try to hear your heartbeat. If your chest feels tight, or you feel a little bit nervous, oftentimes, it's because in meditation, we are breathing in more than we are breathing out.

Then extra air gets in the lungs, and it makes you feel nervous. Because that extra air is connected to your prana. So, when you exhale, and you come to the end of the exhale, then a tiny pause, then push a little more air out.

Not very strongly, just a little bit. The lower abdomen will tighten. The air will come out of the lungs, and there will be less build-up of prana.

It would be quieter if I went inside my heart. So, place your mind inside your heart, inside your chest. Supposed to be, you cannot hear outer sounds anymore.

[Speaker 2]
But of course, our meditation is not perfect. Especially if someone makes a loud sound outside, or a loud bird. So, of course, the mind will go out of the heart to the outside world.

Then don't get nervous, and don't get flustered.

[Speaker 1]
Just bring the mind back inside the heart.

[Speaker 2]
And the inside of the heart should be a very beautiful, wide meditation room. I like to put lots of cushions and blankets on the floor. And it's very important that there's lots of sunlight.

As if the walls of the heart had a lot of windows. Now let's expand that room. It's like a pretty big penthouse apartment.

[Speaker 1]
It's like a very big, very wide penthouse apartment.

[Speaker 2]
Lots of light. And I'm sitting in the center of the center, in a room in the center. The walls of the penthouse apartment are still beating, but it feels far away, and the sound seems far away.

Next to me on a small table, there's a small sugar pot. And I put the third finger of my left hand in the pot. And I pull it out, and there's a few tiny white grains of sugar there.

And I focus on one of them. And I put my mind inside the sugar. It's even more quiet.

I cannot hear the walls of the heart beating anymore.

[Speaker 1]
And inside the sugar crystal, it's a very wide meditation room.

[Speaker 2]
Very, very spacious. Lots of sunlight.

[Speaker 1]
Very comfortable. Very cozy.

[Speaker 2]
Very peaceful. And now suddenly my mind becomes the entire Pacific Ocean.

[Speaker 1]
Inside the sugar crystal.

[Speaker 2]
Thousands of miles wide.

[Speaker 1]
Very, very deep. Very peaceful. Beautiful, dark blue color.

[Speaker 2]
And I expand my mind to the sky above the Pacific Ocean. The beautiful, light blue sky.

[Speaker 1]
So now my mind covers both sea and sky.

[Speaker 2]
Very quiet, very peaceful. Now sometimes thoughts, random thoughts, random images, random feelings, come through the sky of my mind like a little bit noisy seabirds. So I track them, and then I catch them, and I push them out of the sky of my mind.

And then my mind becomes almost totally silent, as if I had turned off my mind. Even just catching those random tiny thoughts is a little bit noisy, so I'm going to now, I will turn off my mind. The thoughts may come, but I will leave them alone, and I will not listen to them.

Now think of one of the teachers in your life.

[Speaker 1]
And it could be any teacher, your parents, school teachers, spiritual teachers, any religion, the person who taught you your job, some historical teacher like Jesus or Buddha, or perhaps it's an ideal teacher that you think about sometimes, and ask them if they would like to come and meditate with you. And very happily they agree. And they come and sit in front of you knee to knee, knee to knee.

Their eyes are open, and they are looking at you with great affection.

[Speaker 2]
Your eyes are closed, but you can still see their eyes.

[Speaker 1]
They are not a picture, they are a line.

[Speaker 2]
Their chest is moving as they breathe. You can smell a slight beautiful fragrance like jasmine flower coming from their body. And you just sit together, enjoying each other without talking.

Then choose some beautiful quality that you really enjoy about your teacher. Maybe we don't see our teacher as perfect, but there's certain qualities about them that we really enjoy.

[Speaker 1]
So, let's focus on that one. Choose one. If I'm seeing this quality, I must have seeds for it.

[Speaker 2]
As those seeds open, that quality comes out of my mind, and it floats to my teacher and glues itself to them. And the only person who can put seeds in my mind is me.

[Speaker 1]
So, perhaps in a past life, I planted these seeds.

[Speaker 2]
So, let's go on an imaginary trip to my past life. I don't have the power right now to see my past life directly, but I can guess, and I can imagine, and I can make a story about what I did that was similar to what I'm seeing.

[Speaker 1]
So, go back in time. You can go hundreds and hundreds of years back in time. You can go anywhere in this world.

[Speaker 2]
You can go to other worlds that you can only imagine, and you can be anybody.

[Speaker 1]
Man, woman, any occupation, any race, any age, and have fun. Two steps here.

[Speaker 2]
First of all, decide on a past life, and a past place, and a past job, and a past body.

[Speaker 1]
Decide on a past life, and a past place, and a past body, and a past job.

[Speaker 2]
You can even be a different kind of being. You can be a dragon, or you can be a fly.

[Speaker 1]
So, first choose your body and your mind. Then make a movie about something you did which created the seeds to see your lama, this beautiful part of your lama. Have fun.

[Speaker 2]
If you get tired, just take a break and then come back to the story.

[Speaker 1]
Don't struggle, don't fight with your mind.

[Speaker 2]
Follow the little hints and clues that your mind gives you.

[Speaker 1]
Follow your imagination. Nothing is crazy. If you can think of something, then you have a seed for it, and you deserve it.

If you can think of something, then you have a seed for it, and you deserve it. Okay, here we go.

[Speaker 2]
Now slowly come back to your teacher.

[Speaker 1]
Look again at this quality that they have, and appreciate that it's coming from your seeds opening right now.

[Speaker 2]
Try to understand that quality is not inside of them. It's not inside of them, and then it's coming out, and you see it.

[Speaker 1]
It's coming directly from seeds opening in your own mind.

[Speaker 2]
They are real. The quality is real. And it's beautiful.

And it belongs to your teacher.

[Speaker 1]
But you gave it to them. Which means somewhere inside of you, you have this quality very strongly. Or you couldn't see it.

So again, enjoy your teacher. Enjoy their beauty. And enjoy that it is your own beauty also.

[Speaker 2]
Try in the future to keep your mind on this fact that this beauty is coming from you. And if you experience something beautiful, then talk to yourself and say, I must keep planting these seeds. If you see things in your life that are not so beautiful, then think to yourself, I need to plant some more beautiful seeds.

[Speaker 1]
I need to do more things for other people. And if I keep planting seeds, I will see this beautiful teacher forever.

[Speaker 2]
Then you kind of excuse yourself from your lama, I need to go back down the elevator. Come back to the mind with thoughts passing through it, and we are ignoring those thoughts, and it's very quiet.

[Speaker 1]
My mind is the ocean and the sky.

[Speaker 2]
There are thoughts and even noises outside, but I'm just ignoring them. Then try to block some of those thoughts.

[Speaker 1]
Come back to the ocean and the sky. Vast and peaceful.

[Speaker 2]
Then the ocean by itself. Then again you are yourself, sitting inside the sugar crystal.

[Speaker 1]
Lots of light, very comfortable. Like a small apartment. Elegant.

[Speaker 2]
Filled with sunlight. Then that is a larger penthouse apartment.

[Speaker 1]
Lots of sunlight. I'm in the middle of the middle.

[Speaker 2]
Far away I can hear the walls beating, because the walls are my heart.

[Speaker 1]
And now I'm in my body, and I'm watching my heart beat.

[Speaker 2]
We're tired, the body's tired. The knees and the bottom are tired.

[Speaker 1]
The mind is getting a little tired. The mind is getting a little bit impatient. This is when we make progress.

If I can keep focusing for ten more minutes, my meditation will get very strong. Back into the heart. Beautiful space.

Elegant small apartment with lots of sunlight. And now it's bigger, it's a penthouse. And I'm in the center of the center.

The heartbeat is far away.

[Speaker 2]
I pick up a grain of sugar.

[Speaker 1]
I move inside the sugar.

[Speaker 2]
Beautiful, small, elegant apartment. Lots of light. Super quiet for meditating.

[Speaker 1]
Suddenly my mind is the Pacific Ocean. Huge and very peaceful. Deep and a beautiful blue.

[Speaker 2]
Then my mind expands to the entire light blue sky. And there are small, little noisy seabirds, outside sounds, thoughts coming to my mind. As soon as I see them, I block them.

[Speaker 1]
And the mind gets very quiet, as if I turned it off. Still slight noises coming.

[Speaker 2]
Let them come, let them go. I stay quiet.

[Speaker 1]
My teacher comes again.

[Speaker 2]
I see this beautiful quality about them.

[Speaker 1]
I know it's coming from my seeds. Remember a little bit how you planted them.

[Speaker 2]
There's no beauty I see, which is not a reflection of beauty in myself. I will try to serve more people.

[Speaker 1]
I will try to make this even more beautiful.

[Speaker 2]
Slide back to the body sitting under the tent.

[Speaker 1]
Now I'm really tired.

[Speaker 2]
Now my knees and my bottom really hurt. This is the time when I can make progress.

[Speaker 1]
One more time up. I will keep my focus. If I can learn to hold my meditation, even when it's not comfortable, I can see emptiness.

Don't forget the trick about the exhales. If your chest feels nervous, a little bit tight, push some more breath out. At the end of the exhale.

Come back inside the heart.

[Speaker 2]
Ah, here's my lama.

[Speaker 1]
Here's that teacher. Think about that beautiful quality.

[Speaker 2]
Oh, that's a reflection of me.

[Speaker 1]
Come to the center of the center of the sunlit penthouse.

[Speaker 2]
My teacher is also here. Nothing about their beauty is not coming from me.

[Speaker 1]
That's emptiness.

[Speaker 2]
Let's go into the sugar crystal.

[Speaker 1]
My teacher is also here.

[Speaker 2]
My beautiful teacher is also here. Since the teacher is coming from me, because they are coming from my seeds, I can meet them anywhere.

[Speaker 1]
The beauty in my teacher can start to appear in other people around me.

[Speaker 2]
Because it's my reflection, it's coming from me.

[Speaker 1]
I can be surrounded by angels.

[Speaker 2]
Who help me all day. Suddenly my mind is the Pacific Ocean. Even the ocean, even the trees, even the wind, this can also be the beauty of my teacher.

Now there's a beautiful blue sky. Even the beauty of the sky is coming from me.

[Speaker 1]
And it's also a reflection of my teacher.

[Speaker 2]
Come to the inside of the corner of a quiet, quiet mind like the sky.

[Speaker 1]
Even that silence during my best meditations is a reflection of me.

[Speaker 2]
And it's a piece of my teacher. Now bring the teacher in front of you.

[Speaker 1]
Feel how happy they are that you are meditating.

[Speaker 2]
How happy they are that you are doing a meditation that will keep beauty in your life forever. Then ask them, please stay with me. Influence me.

[Speaker 1]
Make me a good person.

[Speaker 2]
Guide me. Please come inside me.

[Speaker 1]
Then they're very happy that you asked, finally. And they start rising up off the cushion.

[Speaker 2]
In front of you, and as they rise up, they get smaller. And then finally they're seated on top of your head. They shrink to the size of your thumb.

And then they come down your central channel and it feels like warm honey. And they come to your heart. Very beautiful, filled with sunlight, very beautiful teacher.

[Speaker 1]
Anytime today that you have any kind of problem, or you need some inspiration, you can just think about them. Deep inside your heart. In an elegant sunlight-filled apartment.

I would like to share these seeds with everyone in the world.

[Speaker 2]
I will make my breath like the smoke from the fire offering. And I will offer it to the sky and to touch the whole world. Three deep exhales.

Push the breath out without too much effort at the end.

[Speaker 1]
And share this blessed smoke with the whole world.

[Speaker 2]
Then slowly open your eyes. Take a stretch.