Серия «Сутра Алмазного огранщика» — Мастер Камалашила: медитации на «Сутру Алмазного огранщика», часть вторая (Аризона, 2016), занятие 1

[Speaker 2]
Get as comfortable as you can, sit up straight. I'll say sit on your edge of your chair if you can and don't put your back on the ... It's good to turn your cell phone off, that Lord Buddha said that was the first preliminary.

You don't believe me Francis? He did. Okay.

Okay, that's so we don't disturb the other people in the audience tonight, okay? And it's the first preliminary you should always do to a meditation. Sit up straight.

Relax your forehead, try to relax your forehead. If you have to cough, cough now.

[Speaker 1]
Cough and sniff is good first. Relax your eyelids, relax the corners of your mouth, make them soft. Try not to fidget because it'll disturb other people here.

Pull in your lower abdomen slightly, which helps you to straighten your spine. Push your shoulders back just a bit. Bring your shoulder blades closer together in the back.

Don't press your lips together, make them very loose. Relax your fingers. You can put them in some meditation posture if you like.

Touch your first finger in your thumb, chin mudra. And then slowly come to your breath and start watching your breath. Long, relaxed exhales.

Inhale will take care of itself. And just watch your long exhales. And then please think of something about your appearance that you enjoy, it brings you happiness.

It could be your smile, it could be your eyes. It could be the way you stand. It could be your complexion.

One thing about your physical appearance that you enjoy brings you happiness. I think a smile is very typical. And then please try to relate it to some feeling, some good feelings that you have.

Perhaps it's joy in the case of a smile or kindness, patience. See what comes up in your mind automatically. Like, if it's true that some emotion inside of me causes this part of my appearance that I enjoy, then what emotion would it be?

And go through some different sweet emotions and see if you can try to guess what might have caused your smile or your complexion or your body type or your eyes or whatever it is you enjoy about your body. And we'll be quiet for a minute or two. Then please come back to your breath.

Watch three long exhales. Please don't move until we finish three long exhales. And then you can take a stretch.

Okay, good.