I’m very happy to share you some meditation instructions.
Ok, now first is, it’s very simple, please keep your spine straight. Just straight but don’t worry too much about perfect.
Just keep straight.
And please close your eyes.
Just you closeyour eyes like you’re sleeping.
You don’t have to close too tightly or any special way.
And relax your muscles in your body.
Relax muscles in your head…face…ears….cheeks…throat…upper body…arms and hands…lower body…and the legs and feet.
Just totally relax.
And little bit your, bend your neck forward…little bit….it’s almost like the weight of your head rests on your neck.
You can effortlessly rest.
Each part of the body on the one below.
And this way you feel like resting but ther’es something distinctive.
So you can find balance on the part of your body that is resting…on top of the ea…on top of the others.
But at the same time, there is some sort of strenght within you.
Your spine straight.
Sometimes you feel a bit like gravirty…like gravity…
And just feel sometime, some sensations,..just let it be. Whatever feeling in your body just aware and let it be.
When I was young, my father used to tell me that.
“Let your body on the cushion and let your mind in the body.” This way — join body and mind together.
Your mind come to the body— just aware of your body and aware of any sensations.
Feelings in your body.
Or Netural feelings. Maybe tingling.
Or no feeling.
So any type of feelings.
And let it be.
Ok for a few seconds…jsut aware.
Now…you can expand your awareness into out of your body.
Surround of you.
Maybe there is some sound…any smell…or any sensations
Like your room temperature
A little bit hot a little bit cold.
People are chatting
A car, train, or airplanes moving around.
Or your navels making noise.
Anything — just aware.
Just recognize there are sounds.
And your awareness becomes more open and more vast.
Stay there ….and aware of any phenomenas…for a few seconds.
Now you can expand your awareness even more further beyond your immediate surrounding.
Feel the space around you.
And aware of that space.
More further down.
All of the phenomenas are occur in the space.
Changing in the space.
Dissolving bcak into the space.
They come into space.
Reamain in the space.
They disolve in the space.
And now you can even more expand your awareness.
Go beyond the clouds.
Space which is boundless
Space which is open for all durations.
Don’t worry you’re not going to get lost.
Stay there for a few seconds.
Ok now — please slowly open your eyes.
And be present here.
Just rest your mind also.
Not only the body.
How to rest your mind.
For example, if you like to do physical exercise.
In that garden or park.
Or hiking to the hills or mountains.
Maybe for af few minutes or hours.
Let’s say 1 hour.
And when you finish your job.
You may use a nice seat or rock or grass field.
Sit on the grass fireld.
And with big sigh — – HAAA — just resting.
You don’t have to meditate. Just let your mind rest as it is.
And the body also.
For a few seconds.
Maybe you feel like — oh there are so many thoughts. So many emotions — occuring in my mind.
What should i do with those emotions, those thoughts?
Same? Same as before..
You’re just aware.
If there are thoughts and emtoins – – just aware.
But I go blah blah blah…
Aware and let it be…
Same way your’e aware of your body.
Aware of sound and sesnsations.
Just aware…thoughts and meotions.
Let them come, and let them go.
But if you’re not aware of them.
You’re in non-conceptual state of mind.
But not too long — for a few seconds.
Just aware…for a few seconds.
Anything occurs in your mind, in your body…in your perceptions.
Just aware and let it be.
Ok…now you can apply this awareness, this open, this awareness with any situation in your life with any activities in daily life.
Short time, many times, everywhere, anytimes.
7 days for a week.
365 of the year.
Then you can be be your mind with joyful, feel peaceful experience, and you will develop your inner love compassion wisdom.
So begin with just a śamatha vipassana.
Begin with just — listen to the gong and let your mind rest in this sense of openness and stillness.
Begin to breathe in. Completely and fully.
Taking in dark, heavy, hot feeling of claustrophobia.
Just taking it completely into your being.
Breathing out — light, cool, and refreshing.
Radiating it out throughout this whole room.
Across the mountains.
Letting it dissolve out all over the world.
And breathing in and out again.
Dark, heavy and hot.
Taking it in completely.
Breathing out light, cool, and refreshing.
Radiating it out.
Do this until it really feels synchronized with the breath.
Heaviness, darkness coming in.
The freshness, lightness going out.
Take a very deep in-breath.
Relax —- an expansive out-breath.
Opening your being to the dark, and heavy, and painful — as you breathe in.
Just open to it as you breath in.
Then just let go and send out a sense of freshness, light.
Then when you feel ready, move onto a very real situation
Begin to do Tonglen for another person.
Suggesting that you do it for someone very close to you.
Particularly a family member.
Breathing in — with the wish that they be free of suffering — and sending them out — the wish that they have happiness and whatever would make them happy.
Breathing in— with the wish that they be free of suffering — taking in their suffering — sending out the sense of relief, spaciousness, happiness to them.
And then as soon as possible
Extend that further to all the people who are in the same situation as your family member.
If something gets in the way and this isn’t possible.
Keep this practice real by just shifting the attention and doing Tonglen with the feeling that’s blocking you.
And just breathe that in and own that feeling completely for yourself and all the other people in the same boat as you.
And breathe out relief for yourself and all the others.
Have a feeling of completely opening your heart and mind when you breathe in.
There’s no place for anything to get stuck.
You just open so wide as you breathe in that there’s no place for anything to get stuck.
And then just send that same openness outward.
Send it out to them.
Say this person’s name.
Visualize their face if that helps to make it more real and bring up the feelings more strongly.
When you hear this gong then slowly move back tośamatha vipassana,