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Er is een tekst genaamd [br]'Mindfulness van het ademhalen'

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waarin de Boeddha 16 oefeningen [br]voorstelt voor mindful ademhaling.

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Het is heel praktisch.

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En iedereen kan het doen.[br]Niet ingewikkeld.

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Je kan het effect al merken[br]na een à twee uur.

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De eerste oefening is zo simpel.

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Bewust zijn van je in-ademing[br]en uitademing.

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Dit is wat we deze morgen oefenden.

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Adem in, ik weet dat[br]dit een inademing is.

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Het identificeren van de inademing[br]als een inademing,

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en het identificeren van de uitademing[br]als een uitademing

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Adem in, ik weet dat ik[br]inadem. Zo eenvoudig.

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En toch kan het effect groot zijn.

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Bewust van...

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Bewust van inademing[br]en uitademing.

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[1. bewust van I + U]

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Wanneer je inademt, besteed je aandacht[br]aan alleen je inademing.

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Je inademing wordt het enige[br]object in je gedachten.

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En als je echt gefocused bent,[br]mindful van je inademing,

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laat je al de rest los.

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Je laat het verleden los, je laat de[br]toekomst los, je projecten, je angsten,

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je woede, want je gedachten bevatten[br]maar één object per moment.

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En het object van je gedachten nu[br]is de inademing.

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Adem in, Ik weet dat ik inadem.

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Zodus focus je jouw gedachten op je[br]inademing en laat je de rest los

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en je wordt vrij.

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Er is spijt over het verleden,[br]verdriet over het verleden.

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Er is angst en onzekerheid[br]over de toekomst.

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Dat alles laat je los in slechts 1 à 2[br]seconden, want je focust

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al je gedachten op je inademing.

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Zodus mindful inademen maakt je vrij.[br]Je hebt vrijheid.

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Als je een beslissing moet maken, is het[br]beter dat je voldoende vrijheid hebt om

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die te maken. Je bent niet onder de[br]invloed van woede of angst,

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en je beslissing is veel beter[br]dan als je niet vrij bent.

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Dus gewoon inademen[br]maakt je vrij.

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En het is bovendien aangenaam,[br]het is aangenaam om in te ademen.

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Zodus de oefening is zo eenvoudig[br]maar het effect kan groot zijn.

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The tweede oefening is om je inademing[br]volledig te volgen

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en je uitademing volledig te volgen.

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En je mag op elk moment en elke plaats[br]genieten van deze twee oefeningen.

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Adem in, ik volg mijn inademing[br]van het begin tot het einde.

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Stel je voor, deze marker representeert[br]mijn inademing.

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Het begint hier[br]en deze vinger zijn mijn gedachten.

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Adem in, ik volg mijn inademing[br]tot het einde.

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Er is helemaal geen onderbreking,[br]Niet eens een milliseconde.

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Dus gedurende de tijd dat je mindful[br]inademt, cultiveer je concentratie.

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Je bent niet enkel minful van je inademing[br]maar je concentreert op je inademing.

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De energie van mindfulness draagt in zich[br]de energie van concentratie.

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En het is eveneens aangenaam,

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want om mindful en geconcentreert te zijn[br]op je inademing kan erg aangenaam zijn.

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Je hoeft niet te lijden.

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Feitelijk kan je je fantastisch voelen,[br]gewoon inadement,

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zeker wanneer de lucht fris is[br]en de neus vrij.

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Zodus de tweede oefening is...

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[ 2. volg I + U ]

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je inademing en uitademing volgen[br]tot aan het einde.

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We weten dat we deze twee[br]oefeningen kunnen doen

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wanneer we maar willen.

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De derde oefening is[br]bewust zijn van je lichaam.

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[ 3. bewust van het lichaam ]

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Adem in, ik ben me bewust van mijn lichaam[br]Je brengt je gedachten thuis naar je lichaam

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En je gedachten worden[br]belichaamde gedachten.

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Dat zal je helpen om te aarden[br]in het hier en nu,

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je bent ten volle aanwezig,[br]je voelt ten volle dat je leeft.

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En je kan dat moment van je dagelijkse[br]leven dieper beleven

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als lichaam en gedachten samen zijn.

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Het een-zijn van lichaam en gedachten is[br]wat je bekomt met de derde oefening.

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Wanneer je 2 uren achter je[br]computer zit,

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vergeet je volledig dat je[br]een lichaam hebt.

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Je bent niet tenvolle levend [br]in dat moment.

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Je bent enkel echt levend[br]wanneer je gedachten bij je lichaam zijn.

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Je bent tenvolle in het hier en nu[br]en je raakt de wonderen van het leven aan

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in jezelf en rondom je.

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Vele van onze broeders[br]en zusters in Plum Village

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zetten een bel van mindfulness[br]op hun computer.

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En elke 15 minuten,[br]horen ze de bel, stoppen ze met werken,

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0:40:43.977,0:40:49.838


0:41:01.749,0:41:07.549


0:41:47.096,0:41:49.435