Серия «Сутра Алмазного огранщика» — Мастер Камалашила: медитации на «Сутру Алмазного огранщика», часть первая (Аризона, 2016), занятие 4

[Speaker 2]
Okay, so let's meditate. So as far as technique, we did yesterday just letting stillness be the object of your meditation. So the stillness of your body.

And I'd like you to do that every day, okay, this week. Do at least like 20 minutes and take as your object your own body and focus on your body and see if you cannot move any part of it, like your eyebrow or your fingers. A little bit of movement in your where is okay.

Your chest, you have to breathe. By the way, if your meditation gets really good, the breath stops, which proves that you are not sustained by oxygen. So starting today and every day, one pretty long session, 15-20 minutes on where the body is the object of the meditation and you don't move it.

Now we're going to add to that another meditation of about 20 minutes about your breath, watching your breath as a preliminary, as a warm-up. But I want you to do it a special way. This is from Naropa and I find it very helpful for focusing in meditation.

Okay, so try this out this week. Give it a try. This is a special way to watch your breath.

So bring your mind to your forehead and feel your two eyebrows and then go towards the center of your head and you see between the two eyebrows is a spot and then go up the forehead about an inch, like a centimeter and a half I guess, and focus on that spot, like a third eye.

[Speaker 1]
Buruvar Madhya.

[Speaker 2]
And if you want to get really fancy, go into your skull about half an inch and the focus gets very nice because you're touching a chakra, a minor chakra.

[Speaker 1]
So you can move your focus around like a flashlight.

[Speaker 2]
That part of your head inside your skull, maybe half an inch. But see if you can find a place with your focus that when you bring your mind there, right away you feel deeper. The meditation feels deeper.

So experiment. Go to the left, go to the right, go up, go down, go in, go deeper, come out. See if you can find a spot in the lower part of your forehead, between your eyebrows, on that line, where it gets a lot easier to concentrate.

So I'm going to give you a few minutes here. See if you can find this place. Don't crunch up your forehead.

Your forehead should be loose. You shouldn't wrinkle your forehead, right?

[Speaker 1]
Stay loose and stay focused. We'll stay here for five, ten minutes. Move around, see if you find a better spot.

Everybody's body is different. When you find a spot, relax. Stay there.

Don't wrinkle your forehead. Don't tighten your forehead.

[Speaker 2]
Now keep your eyes closed, but please add the breath, the exhale, coming out of that place in your forehead. So the breath is coming out of your nose, but imagine that it's coming out of the place in your forehead.

[Speaker 1]
When you exhale, the breath is coming out of your forehead.

[Speaker 2]
And you can play around with extending it further and further. In meditation, long exhales tend to calm you down, and long inhales tend to agitate you. So focus on a long, slow, leisurely exhale through the space in your forehead, and ignore the gross breath coming through your nostrils.

[Speaker 1]
This is where your prana is leaving the body when you breathe. We'll stay here for about, I don't know, five minutes or so. Long exhales through your forehead.

Don't worry about the inhales. Try not to move your body, and slowly open your eyes. Take a stretch.