0:00:01.600,0:00:07.920
I have arrived, I am home.

0:00:08.144,0:00:11.624
It's very simple, [br]but that is the practice.

0:00:13.363,0:00:18.263
And walk in such a way that you arrive,[br]and you feel like home.

0:00:19.927,0:00:24.137
You do not walk [br]like a sleepwalker anymore,

0:00:24.648,0:00:30.428
you are walking as a free person,[br]you are walking like a Buddha.

0:00:31.694,0:00:37.244
To be a Buddha and walking [br]on earth is possible.

0:00:37.751,0:00:42.891
A Buddha is a man who is awake,[br]who can be in the here and the now,

0:00:42.891,0:00:45.645
who can enjoy the present moment.

0:00:45.645,0:00:50.010
You can be a Buddha, [br]walking on this beautiful planet.

0:00:53.708,0:00:57.648
Is very important that you feel at home[br]in the here and the now,

0:00:59.231,0:01:01.621
only when you feel at home[br]in the here and the now

0:01:01.621,0:01:06.953
that you really have peace.

0:01:07.409,0:01:11.819
Without peace, [br]there's no happiness and joy.

0:01:12.985,0:01:16.975
Peace is the absence of conflict.

0:01:21.408,0:01:28.578
When you deny the here and the now,[br]when you are not satisfied with yourself,

0:01:28.578,0:01:31.743
what is there when you are[br]searching for something else,

0:01:31.743,0:01:34.900
you are not at peace with yourself.

0:01:36.084,0:01:40.564
When you breathe in and bring[br]your mind home to your body,

0:01:40.994,0:01:45.024
you make peace between mind and body.

0:01:45.746,0:01:52.136
Very often, in your early life,[br]you left your body alone.

0:01:55.689,0:02:00.449
When you spend two hours[br]with your computer,

0:02:01.399,0:02:04.119
you forget completely[br]that you have a body.

0:02:06.888,0:02:09.698
In that moment, body and mind[br]are not together,

0:02:09.698,0:02:11.710
you are not truly alive,

0:02:11.710,0:02:17.041
when body and mind [br]are away from each other.

0:02:19.450,0:02:27.121
So, breathing in mindfully[br]you ride on your inbreath

0:02:27.121,0:02:29.251
and go home to yourself.

0:02:29.573,0:02:32.093
You bring your mind home[br]to your body,

0:02:32.093,0:02:36.540
and eternally, you are fully present[br]in the here and the now.

0:02:36.979,0:02:41.399
And that's only two seconds,[br]three seconds for breathing in,

0:02:41.399,0:02:44.322
to bring the mind home to your body.

0:02:44.322,0:02:47.339
And there, mind and body together,

0:02:47.339,0:02:49.417
you are established [br]in the here and the now

0:02:49.417,0:02:53.150
and you get in touch [br]with the wonders of life.

0:02:56.133,0:02:58.103
That's simple enough.

0:03:00.464,0:03:06.474
So, every breath you take,[br]every step you make,

0:03:06.474,0:03:09.178
should be able to bring you home[br]to the here and the now,

0:03:09.178,0:03:11.426
that is the basic practice.

0:03:14.140,0:03:20.340
And you don't have to struggle,[br]to force yourself to do that,

0:03:20.340,0:03:24.397
because breathing in like that[br]can be very pleasant,

0:03:24.397,0:03:28.980
and making a step like that[br]can be very pleasant also,

0:03:29.607,0:03:34.527
there is no violence, there is no forcing,[br]just awakening,

0:03:35.445,0:03:41.505
a wake up from a long dream,[br]from a long sleep.

0:03:43.374,0:03:47.654
You wake up to the fact that life[br]is available in the here and the now,

0:03:47.654,0:03:53.057
that you are alive, that the wonders[br]of life in you and around you,

0:03:53.057,0:03:57.370
and you can enjoy being alive,[br]right here and right now.

0:03:57.648,0:04:02.988
And you have more than enough[br]conditions in order to be happy,

0:04:04.093,0:04:10.653
so that is insight, that is mindfulness[br]and concentration.

0:04:11.974,0:04:17.004
That back the value of your breath[br]and your step;

0:04:18.127,0:04:21.897
a breath made like that,[br]a step made like that can bring you

0:04:21.897,0:04:24.621
a lot of freedom and happiness.

0:04:25.240,0:04:28.340
I have arrived, I am home.

0:04:30.087,0:04:37.387
You feel comfortable in your home,[br]your true home is not in Germany,

0:04:39.205,0:04:44.905
in Holland, in Singapore, your true home[br]is the here and the now,

0:04:45.765,0:04:51.285
where you can touch the wonders of life,[br]your ancestors are available

0:04:51.285,0:04:53.323
in the here and the now.

0:04:56.444,0:05:01.274
I have arrived, I am home,[br]in the here and the now.

0:05:01.383,0:05:03.973
The here and the now is where I arrive,

0:05:03.973,0:05:06.074
is my true home.

0:05:06.853,0:05:10.613
I am solid, I am free.

0:05:11.490,0:05:19.850
This is not wishful thinking,[br]solidity is what you cultivate by walking.

0:05:20.453,0:05:25.643
Every step helps you cultivate[br]more solidity.

0:05:26.973,0:05:33.573
To be solid means to be established[br]truly in the here and the now.

0:05:33.573,0:05:37.905
The past cannot pull you away,[br]the future cannot pull you away,

0:05:37.905,0:05:40.331
you are well established [br]in the here and the now,

0:05:40.331,0:05:43.344
you are solidly established [br]in the here and the now.

0:05:43.774,0:05:49.584
And with one step, breathing in,[br]you can contemplate that solidity,

0:05:50.210,0:05:53.430
and you are free, I am solid, I am free,

0:05:53.734,0:05:57.774
you are free because the past[br]and the future,

0:05:57.774,0:06:02.201
your projects, your sorrows[br]cannot pull you away anymore.

0:06:04.513,0:06:10.043
So, while walking you cultivate[br]more solidity and freedom,

0:06:10.409,0:06:13.279
and that has the power to heal you,

0:06:14.916,0:06:19.086
and to bring you happiness.

0:06:22.153,0:06:28.203
So that's a song everyone may like [br]to memorize

0:06:28.203,0:06:34.124
in order to practice walking or breathing,

0:06:34.124,0:06:39.949
"I have arrived, I am home,[br]in the here, in the now.

0:06:40.273,0:06:48.103
I am solid, I am free,[br]in the ultimate, I go".

0:06:52.118,0:06:59.288
In the ultimate means that you see that

0:07:02.492,0:07:09.102
this physical body of yours[br]is not the only body you have.

0:07:11.431,0:07:14.641
You have a cosmic body,

0:07:16.618,0:07:20.008
and you have to recognize [br]your cosmic body,

0:07:22.454,0:07:28.234
and you look into your physical body,[br]you see your cosmic body,

0:07:28.458,0:07:33.738
the air, the water, the heat, the soil,

0:07:34.202,0:07:39.272
and you are made of stars.

0:07:43.696,0:07:48.576
We know very well that [br]without the sunshine,

0:07:51.467,0:07:55.177
there would be no life on Earth.

0:07:59.731,0:08:03.271
So you are made of sunshine.

9:59:59.000,9:59:59.000
And the sun is a star,

9:59:59.000,9:59:59.000
is the one of the biggest stars[br]in the whole galaxy,

9:59:59.000,9:59:59.000
and that star is very close,

9:59:59.000,9:59:59.000
and because the sun is there,[br]life on Earth is possibile.

9:59:59.000,9:59:59.000
So you are a sun of the sun,[br]a dot of the sun,

9:59:59.000,9:59:59.000
you can call the sun "father sun",

9:59:59.000,9:59:59.000
and you are a daughter of Mother[br]Earth,

9:59:59.000,9:59:59.000
a son of Mother Earth, [br]you are made of stars.

9:59:59.000,9:59:59.000
And you have, if you look deeply[br]you know that,

9:59:59.000,9:59:59.000
the physical body is not the only body[br]you have,

9:59:59.000,9:59:59.000
you still have a cosmic body.

9:59:59.000,9:59:59.000
Suppose you contemplate a wave[br]that is born of the ocean,

9:59:59.000,9:59:59.000
that wave has come from the ocean,

9:59:59.000,9:59:59.000
and she will go home to the ocean[br]in order to be reborn again

9:59:59.000,9:59:59.000
as another wave.

9:59:59.000,9:59:59.000
So the wave has the wave body[br]and also the ocean body,

9:59:59.000,9:59:59.000
and the moment where she realizes[br]that she has an ocean body,

9:59:59.000,9:59:59.000
she'll lose all her fear,

9:59:59.000,9:59:59.000
fear of birth and of death.

9:59:59.000,9:59:59.000
Look at the clouds in the sky,

9:59:59.000,9:59:59.000
they also come from the ocean,

9:59:59.000,9:59:59.000
and if they meditate well enough,

9:59:59.000,9:59:59.000
they'll see that, [br]although they have a cloud body,

9:59:59.000,9:59:59.000
they have also an ocean body.

9:59:59.000,9:59:59.000
Is very important for the cloud[br]to realize that he has an ocean body,

9:59:59.000,9:59:59.000
so when he's no longer a cloud,[br]he still has his ocean body.

9:59:59.000,9:59:59.000
So the ultimate is that,

9:59:59.000,9:59:59.000
love is the ultimate,

9:59:59.000,9:59:59.000
nirvana is the ultimate.

9:59:59.000,9:59:59.000
Nirvana is the true nature of reality,[br]the nature of no birth and no death,

9:59:59.000,9:59:59.000
no coming and going,

9:59:59.000,9:59:59.000
God is ultimate, God is nirvana.

9:59:59.000,9:59:59.000
So you have a nirvana body,[br]you have a God body,

9:59:59.000,9:59:59.000
you have a cosmic body,[br]and if you walk deeply in mindfulness

9:59:59.000,9:59:59.000
you can touch our cosmic body,[br]we can touch the ultimate,

9:59:59.000,9:59:59.000
we touch our nature of no birth[br]and no death.

9:59:59.000,9:59:59.000
So walking meditation can bring[br]very deep insight

9:59:59.000,9:59:59.000
and dissipate all kind of fear.

9:59:59.000,9:59:59.000
Is a simple practice,

9:59:59.000,9:59:59.000
and practicing walking you can get [br]in touch not only with the wonders

9:59:59.000,9:59:59.000
of life that can be nourishing[br]and healing,

9:59:59.000,9:59:59.000
but you can touch also the ultimate,[br]in order to be liberated from all fear

9:59:59.000,9:59:59.000
and anxiety.