Медитация 1

[Speaker 2]
Okay, go ahead. Please try not to move. I'll have a break in about ten minutes and you can shift again, but just get very comfortable.

Don't be a hero, okay? And we'll start out by watching your breath. It means put your mind on the tangible feeling, the touch of air hitting the inside of your nostrils as it goes in and out.

Then we do an act of refuge, which is think about the suffering of your life that you'd like to overcome by practicing well, by learning to meditate well. And just choose some of the sufferings you have and decide that you'd like to try this way to help. And think about other people you know who are having some kind of trouble and think about how, if you knew how to meditate well and practice well, how you could help them.

And think of some holy being, whether it's someone you've met or someone you just know about and ask them to come and they meditate with you. They're right in front of you, sitting right in front of you, meditating with you.

[Speaker 1]
Ask them to do this meditation with you.

[Speaker 2]
Then try to think of some of the good qualities they have, spiritual qualities. Why do you think they're holy?

[Speaker 1]
And then in your mind bow to them. Then make an offering to them of the most beautiful thing you saw today. Then think of the most negative thing you said or thought today or did this morning and try to purify it from your mind.

Try to admit that you don't want that and try to decide you'll try not to do it again. And think of the best thing you did or thought today. Help someone else.

Sweetest thing. And be happy and take joy in it. And then ask the holy beings in the world and your lamas to give you strength and give you understanding.

Then think about the teachers and good friends you have that help you in your spiritual life.

[Speaker 2]
And think about each one, one by one, and pray for their long life.

[Speaker 1]
Pray that they stay with you in this life. That's the end of the warm-up of the preliminaries. If you need to stretch, then stretch.

And we'll start the real meditation. Okay, let's start again. Watch your breath again.

Try to get real quiet.

[Speaker 2]
We're going to do a che gom, which is a thinking meditation. And this is a good one to continue for the next month, if you like. And it's called dak pen nang shen.

The first part, you try to imagine the nicest person you met today. Like, go through the whole day. This is a thinking meditation, che gom.

And go through the whole day since you woke up. Go slowly through the whole day and then decide what was the nicest person you met today. Could be somebody you know.

It could be just somebody in a restaurant that served you or something like that.

[Speaker 1]
And dak pen nangwa means try to think about them and imagine if it's possible.

[Speaker 2]
Imagine what it's like if they were some kind of a holy being that was coming today into your life on purpose. Like they purposely set it up and they came into your life on purpose to to give you something, to help you with something. And try to suppose you found out that it's true and try to imagine what it was they were trying to help you with.

What was it they said? What was it they did that made a difference in your life today? That's called dak pen nangwa.

Imagine they are some kind of, if they are some kind of holy being, then what were they getting at with you today? Then think about today, all the places you were today from morning up to evening. Go through the whole list of places for you and pick the nicest place you were today and imagine the same thing.

You know, was it there for some reason for you?

[Speaker 1]
Was it maybe some place special that was waiting for you? Then imagine today the worst place you're in, the place that was most unpleasant.

[Speaker 2]
Try to, dak pen nangwa means try to find some reason why you were there. Was there something that you learned there that was important for your spiritual life? If this was all a big show put on by some holy beings, then why did they put you in that place?

What was the reason for that place? What did you learn there today?

[Speaker 1]
Think about the most unpleasant place today and try to see if some pure thing was happening to you. Then lastly, think of the the most unpleasant person you met today.

[Speaker 2]
Dak pen nangwa about them is try to see if they could be like a holy being that was trying to teach you something, was trying to help you with something, and see if there's any way to look at it like that.

[Speaker 1]
Think of the most unpleasant person you met today and then the way you close the meditation is to ask the holy being in front of you to come into your heart.

[Speaker 2]
So you picture them. You ask them and then they're happy and they start to shrink until they are about three inches high and they're straight across from your heart in front of you.

[Speaker 1]
Then ask them to come to the top of your head and they come to the top of your head and then they sit there facing the same way as you do, their legs are crossed.

[Speaker 2]
Then you ask them to come into your heart and they melt down into your body very slowly.

[Speaker 1]
They join with you and they come down, strike them. Then you picture them in your heart on the top of a beautiful flower, a large beautiful flower, golden light, warm and sweet smelling, and they're in your heart and you can feel their presence in you. You feel their holiness in you.

[Speaker 2]
Then we always dedicate the meditation, last thing, let's dedicate it to people who they go through their whole lives and then nothing seems very special to them, nothing seems like a sacred moment to them or a special moment. Everything looks ordinary and everyday and a drag. Dedicate this, the energy, the good karma we made, dedicate it to people like that, that they can start to have some special moments in their lives.

[Speaker 1]
Okay, and then stretch, okay.