Let's practice let's actually practice meditation together? Why are you up for that? Anything from you guys before we start? I think you know, the online audiences certainly looking forward to this, we got a lot of comments about this so good, this is gonna be a really great experience for us. For us as well created from the online will be we will all practice together, so everything I just said about what it is and what it isn't please try to forget about that ignore that doesn't matter. We're just gonna practice together right now. So to begin, if you have anything on your lab, yeah, what you're doing put put, just put it down and follow this instruction. So there are three things to be mindful of in mindfulness meditation practice, and the first is your own body, so the practice starts with the way you take your seat, and the basic idea is to sit up straight, so if you're on a chair and you can put your feet flat on the floor and if it's not uncomfortable to sit, scoot forward so yo...
ur back isn't leaning on anything do that, but if you'd rather lean against something that's, fine, just do that, but let your feet b flat and the basic idea of sitting up straight is simply because and please do this with me go like this and I'll go like this. They feel different when we take a seat with a sort of a straight posture were sort of proclaiming our dignity like I am here I am me, I am taking my seat right in the middle of my life and that is no problem really give your weight to your chair or cushion whatever you happen to be seated city seated on and let there be a sense of deeply rooted like I don't know about you, but I often feel that I'm sort of hovering above my life in this practice we land, so imagine actually that you are planted in earth up to your waist and everything below is your root system and it holds you in place sort of without aggression just is what it is and up from that, like the trunk and limbs of a tree, blossom your trunk and limbs with a sense of upward lifting so at the same time you can feel that you're rooting down. You are also rising up and in this way it is said, you joined heaven and earth in your own body. If you try to find where earth ends and heaven begins, you can't because they are inseparable just like your bottom half in your top half so the hands our palms down just above the knee or at mid thigh unless that's uncomfortable for some reason and the hands and arms and shoulders can be simple and relaxed like imagine that someone you would had strapped like a big boulder to your back right between your shoulder blades and just unhooked it and it just rolled off so feel the sort of air and buoyancy around your upper back body and while your back is straight and strong, your front body is soft and open because it is anyway your belly khun soften and relaxed your chest, your heart and lungs your throat these are three gates with which we communicate with our world and they're always open, which can sometimes feel vulnerable but we have the strong back to carry it all to support it if you try to find where your strength of your back and the softness of your front divide also you can't because you are strength and softness inseparable that's just who you are so feel your front body soften into this opening and now for my favorite part of the instruction the mouth is closed because you don't have to talk this is one experience in your life where you don't have to say anything so let all the muscles of speech relax the throat, watch the jaw the tongue soften and let the inclination to speak soften too and feel a spreading sense of silence and let that sense of silence radiate throughout your body and enjoy not talking because it's awesome breath comes in and out through the nose in a natural way, meaning you everybody knows how to breathe there's no special instructions for breathing, and in this practice the eyes remained open and the gays is cast down to a spot about six feet in front of you or one and a half meters. If you are not in the united states, so let the eyes be very soft and it doesn't matter what's in that spot, or even if you can see that far in front because you don't have to grip that spot with your eyes, instead holding your eyes soft and steady. In this way, let the whole visual field in and if your sight impaired, or even if you're not, you can also let the whole orel field in just let everything you can see come in through the eyes. This should have a feeling of softening it, sort of spreading and relaxing of the eyes or the ears. If you're using sound and the crown of the head reaches up a little bit like someone you really really liked was holding their palm just above the crown of your head, and you want to feel that touch so you lift a little bit and at the same time your sit bones continue to root down, and this is mindfulness. Body now please bring your attention to your breath and here's what is meant by that because it's different than thinking about your breath if I ask you to place your attention on your left knee without moving or changing I'm sure you can do that just notice you left me now put your attention on your right ear lobe just notice your right ear lobe there it is so something moved between your knee and your ear lobe that something is your awareness and that is what you place on the breath so place that on the breath on the feeling of inhaling an ex family and let your awareness ride in on the inhale and dissolve out on the exhale the mind loves to rest on the breath so imagine that you're breath is like a hammock that you place you're very rich beautiful busy complex mind in and it's weighs in on the inhale and out on the exhale begins again so stay with your breath and this is mindfulness of breath now at the same time of course your mind is going a little applause making thoughts big and small, important and trivial hundred percent irrelevant when you notice that your mind has become absorbed in thought excellent we sort of just woke up and saw where you were, which is great all you have to do is at that point it's let that thought go gently meaning you're not crumpling it up or chopping it off or pushing it away you're just letting it go like it was a feather that you were holding in a closed fist and you just go thinking say to yourself silently thinking the fist opens and the feather just blows away and gently bring your mind back to your breath and take a fresh start and the amount of fresh starts that you are allowed to take is infinite. This is mindfulness of mind so we take mindfulness of body which creates a sense of stability and we add mindfulness of breath which rows is a sense of peace and then we further add mindfulness of mine which creates a tremendous sense of spaciousness. Your mind is enormous and these three stable, peaceful spacious are the practice and they are the nature of your mind so we will sit together for a couple of minutes together, so stay with it and when in doubt simply let go return attention to the sense a breath coming in and out of the body and begin again stay with his best yu can going to sit together for one more minute so during that minute give it everything you have really apply the technique as best you can don't hold back to bring our meditation practice to a close stay in your posture stopped meditating just stop but that let the technique go and come back
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