Махамудра: мысли и ветры (2005, Нью-Йорк), занятие 1

[Говорящий 1]
So we're going to start with a meditation. Everyone can just sit up in their seats so that their spine is straight. That's the most important thing for meditation.

You can just comfortably rest your hands on your lap somewhere and then gently close your eyes. And just focus on your breath as it exits and then enters your nostrils. Your mind is stationed at the edge of your nostrils, watching the air go out and then in.

[Говорящий 2]
Now try to count your breaths. The exhale is the first half of the breath and then the inhale is the second. Just keep your mind at the tip of your nostrils and try to stay there for a count of ten.

And then if you lose the object, then go back and start again at one.

[Говорящий 1]
Now just take a look inside your mind for a minute and figure out how you are feeling right now. Examine your present moment feeling. Is it a good feeling?

Is it a bad feeling? Just get in touch with what you are feeling this moment. Okay, you can open your eyes now.