WEBVTT

00:00:12.731 --> 00:00:18.566
Er is een tekst genaamd 
'Mindfulness van het ademhalen'

00:00:19.608 --> 00:00:24.470
waarin de Boeddha 16 oefeningen 
voorstelt voor mindful ademhaling.

00:00:24.729 --> 00:00:27.747
Het is heel praktisch.

00:00:28.208 --> 00:00:32.724
En iedereen kan het doen.
Niet ingewikkeld.

00:00:35.854 --> 00:00:46.128
Je kan het effect al merken
na een à twee uur.

00:00:48.242 --> 00:00:51.803
De eerste oefening is zo simpel.

00:00:57.451 --> 00:01:00.792
Bewust zijn van je in-ademing
en uitademing.

00:01:00.977 --> 00:01:03.941
Dit is wat we deze morgen oefenden.

00:01:04.045 --> 00:01:08.044
Adem in, ik weet dat
dit een inademing is.

00:01:10.303 --> 00:01:13.927
Het identificeren van de inademing
als een inademing,

00:01:14.436 --> 00:01:18.068
en het identificeren van de uitademing
als een uitademing

00:01:18.478 --> 00:01:22.696
Adem in, ik weet dat ik
inadem. Zo eenvoudig.

00:01:25.002 --> 00:01:28.951
En toch kan het effect groot zijn.

00:01:30.228 --> 00:01:34.758
Bewust van...

00:01:41.207 --> 00:01:45.415
Bewust van inademing
en uitademing.

00:01:45.415 --> 00:01:49.274
[1. bewust van I + U]

00:01:53.846 --> 00:01:59.547
Wanneer je inademt, besteed je aandacht
aan alleen je inademing.

00:02:00.596 --> 00:02:04.873
Je inademing wordt het enige
object in je gedachten.

00:02:05.959 --> 00:02:10.922
En als je echt gefocused bent,
mindful van je inademing,

00:02:11.231 --> 00:02:14.165
laat je al de rest los.

00:02:14.276 --> 00:02:20.254
Je laat het verleden los, je laat de
toekomst los, je projecten, je angsten,

00:02:20.341 --> 00:02:25.265
je woede, want je gedachten bevatten
maar één object per moment.

00:02:26.594 --> 00:02:30.917
En het object van je gedachten nu
is de inademing.

00:02:32.232 --> 00:02:35.187
Adem in, Ik weet dat ik inadem.

00:02:37.714 --> 00:02:43.828
Zodus focus je jouw gedachten op je
inademing en laat je de rest los

00:02:44.047 --> 00:02:46.040
en je wordt vrij.

00:02:47.251 --> 00:02:52.891
Er is spijt over het verleden,
verdriet over het verleden.

00:02:54.517 --> 00:02:59.238
Er is angst en onzekerheid
over de toekomst.

00:02:59.853 --> 00:03:05.167
Dat alles laat je los in slechts 1 à 2
seconden, want je focust

00:03:05.412 --> 00:03:08.267
al je gedachten op je inademing.

00:03:09.392 --> 00:03:16.400
Zodus mindful inademen maakt je vrij.
Je hebt vrijheid.

00:03:20.308 --> 00:03:26.162
Als je een beslissing moet maken, is het
beter dat je voldoende vrijheid hebt om

00:03:26.485 --> 00:03:29.757
die te maken. Je bent niet onder de
invloed van woede of angst,

00:03:29.866 --> 00:03:33.991
en je beslissing is veel beter
dan als je niet vrij bent.

00:03:34.454 --> 00:03:37.183
Dus gewoon inademen
maakt je vrij.

00:03:39.512 --> 00:03:43.711
En het is bovendien aangenaam,
het is aangenaam om in te ademen.

00:03:58.660 --> 00:04:06.411
Zodus de oefening is zo eenvoudig
maar het effect kan groot zijn.

00:04:11.730 --> 00:04:17.625
The tweede oefening is om je inademing
volledig te volgen

00:04:18.590 --> 00:04:21.837
en je uitademing volledig te volgen.

00:04:22.355 --> 00:04:30.275
En je mag op elk moment en elke plaats
genieten van deze twee oefeningen.

00:04:32.006 --> 00:04:37.727
Adem in, ik volg mijn inademing
van het begin tot het einde.

00:04:38.929 --> 00:04:42.217
Stel je voor, deze marker representeert
mijn inademing.

00:04:42.341 --> 00:04:46.538
Het begint hier
en deze vinger zijn mijn gedachten.

00:04:46.934 --> 00:04:52.080
Adem in, ik volg mijn inademing
tot het einde.

00:04:53.985 --> 00:04:59.198
Er is helemaal geen onderbreking,
Niet eens een milliseconde.

00:05:00.600 --> 00:05:05.158
Dus gedurende de tijd dat je mindful
inademt, cultiveer je concentratie.

00:05:06.047 --> 00:05:11.004
Je bent niet enkel minful van je inademing
maar je concentreert op je inademing.

00:05:11.701 --> 00:05:17.800
De energie van mindfulness draagt in zich
de energie van concentratie.

00:05:21.874 --> 00:05:24.260
En het is eveneens aangenaam,

00:05:24.260 --> 00:05:31.375
want om mindful en geconcentreert te zijn
op je inademing kan erg aangenaam zijn.

00:05:32.400 --> 00:05:34.395
Je hoeft niet te lijden.

00:05:35.266 --> 00:05:38.590
Feitelijk kan je je fantastisch voelen,
gewoon inadement,

00:05:38.700 --> 00:05:44.111
zeker wanneer de lucht fris is
en de neus vrij.

00:05:49.326 --> 00:05:52.545
Zodus de tweede oefening is...

00:05:52.788 --> 00:05:58.483
[ 2. volg I + U ]

00:05:58.769 --> 00:06:03.386
je inademing en uitademing volgen
tot aan het einde.

00:06:05.258 --> 00:06:08.531
We weten dat we deze twee
oefeningen kunnen doen

00:06:09.376 --> 00:06:13.842
wanneer we maar willen.

00:06:15.266 --> 00:06:21.725
De derde oefening is
bewust zijn van je lichaam.

00:06:22.569 --> 00:06:27.300
[ 3. bewust van het lichaam ]

00:06:29.007 --> 00:06:36.011
Adem in, ik ben me bewust van mijn lichaam
Je brengt je gedachten thuis naar je lichaam

00:06:38.599 --> 00:06:43.130
En je gedachten worden
belichaamde gedachten.

00:06:43.640 --> 00:06:46.649
Dat zal je helpen om te aarden
in het hier en nu,

00:06:46.771 --> 00:06:49.669
je bent ten volle aanwezig,
je voelt ten volle dat je leeft.

00:06:50.317 --> 00:06:54.863
En je kan dat moment van je dagelijkse
leven dieper beleven

00:06:55.107 --> 00:06:57.695
als lichaam en gedachten samen zijn.

00:06:58.020 --> 00:07:03.339
Het een-zijn van lichaam en gedachten is
wat je bekomt met de derde oefening.

00:07:10.108 --> 00:07:16.645
Wanneer je 2 uren achter je
computer zit,

00:07:18.150 --> 00:07:21.377
vergeet je volledig dat je
een lichaam hebt.

00:07:22.160 --> 00:07:25.529
Je bent niet tenvolle levend 
in dat moment.

00:07:28.232 --> 00:07:31.866
Je bent enkel echt levend
wanneer je gedachten bij je lichaam zijn.

00:07:32.038 --> 00:07:36.061
Je bent tenvolle in het hier en nu
en je raakt de wonderen van het leven aan

00:07:36.624 --> 00:07:38.788
in jezelf en rondom je.

00:07:40.120 --> 00:07:42.637
Vele van onze broeders
en zusters in Plum Village

00:07:43.054 --> 00:07:46.655
zetten een bel van mindfulness
op hun computer.

00:07:46.995 --> 00:07:50.684
En elke 15 minuten,
horen ze de bel, stoppen ze met werken,

00:07:51.187 --> 00:07:54.926


00:07:55.214 --> 00:07:58.431


00:07:59.088 --> 00:08:02.064


00:08:03.787 --> 00:08:08.869


00:08:15.432 --> 00:08:18.104


00:08:21.998 --> 00:08:30.723


00:08:34.182 --> 00:08:36.339


00:08:36.339 --> 00:08:39.215


00:08:39.406 --> 00:08:41.100


00:08:41.100 --> 00:08:45.428


00:08:45.776 --> 00:08:51.840


00:08:54.000 --> 00:09:01.853


00:09:04.203 --> 00:09:07.896


00:09:08.024 --> 00:09:10.423


00:09:10.932 --> 00:09:14.580


00:09:23.394 --> 00:09:29.567


00:09:34.892 --> 00:09:41.208


00:09:44.897 --> 00:09:51.632


00:09:52.972 --> 00:09:57.546


00:09:58.318 --> 00:10:03.596


00:10:03.762 --> 00:10:09.927


00:10:12.344 --> 00:10:18.376


00:10:18.571 --> 00:10:21.682


00:10:21.815 --> 00:10:25.973


00:10:27.849 --> 00:10:31.539


00:10:38.966 --> 00:10:43.624


00:10:51.651 --> 00:10:55.989


00:10:56.937 --> 00:11:01.780


00:11:02.165 --> 00:11:06.211


00:11:07.701 --> 00:11:09.470


00:11:09.553 --> 00:11:13.604


00:11:15.288 --> 00:11:18.335


00:11:19.654 --> 00:11:21.859


00:11:27.999 --> 00:11:30.096


00:11:30.240 --> 00:11:35.579


00:11:36.351 --> 00:11:39.939


00:11:41.254 --> 00:11:45.685


00:11:45.812 --> 00:11:55.279


00:11:57.013 --> 00:11:59.823


00:11:59.918 --> 00:12:03.575


00:12:03.712 --> 00:12:06.767


00:12:06.857 --> 00:12:12.304


00:12:13.009 --> 00:12:16.901


00:12:16.961 --> 00:12:21.045


00:12:22.294 --> 00:12:25.799


00:12:25.935 --> 00:12:30.920


00:12:31.023 --> 00:12:35.688


00:12:37.057 --> 00:12:40.901


00:12:45.137 --> 00:12:52.540


00:12:57.513 --> 00:13:01.592


00:13:02.000 --> 00:13:06.320


00:13:07.906 --> 00:13:19.086


00:13:19.711 --> 00:13:25.393


00:13:26.993 --> 00:13:29.801


00:13:29.944 --> 00:13:34.342


00:13:35.089 --> 00:13:39.632


00:13:40.569 --> 00:13:45.961


00:13:46.510 --> 00:13:52.061


00:13:55.373 --> 00:14:02.724


00:14:04.137 --> 00:14:09.000


00:14:13.869 --> 00:14:15.955


00:14:19.435 --> 00:14:23.764


00:14:25.994 --> 00:14:33.428


00:14:33.809 --> 00:14:36.764


00:14:39.475 --> 00:14:44.771


00:14:49.382 --> 00:14:58.724


00:14:58.900 --> 00:15:03.436


00:15:05.833 --> 00:15:10.286


00:15:10.523 --> 00:15:13.857


00:15:14.032 --> 00:15:20.629


00:15:22.997 --> 00:15:28.320


00:15:29.885 --> 00:15:34.988


00:15:35.562 --> 00:15:39.325


00:15:40.708 --> 00:15:43.020


00:15:46.927 --> 00:15:52.226


00:15:56.646 --> 00:16:02.663


00:16:03.886 --> 00:16:08.140


00:16:08.518 --> 00:16:14.057


00:16:15.264 --> 00:16:20.140


00:16:20.344 --> 00:16:25.696


00:16:26.237 --> 00:16:29.804


00:16:30.187 --> 00:16:33.617


00:16:33.775 --> 00:16:38.559


00:16:38.760 --> 00:16:42.769


00:16:42.934 --> 00:16:46.856


00:16:47.023 --> 00:16:51.097


00:16:51.378 --> 00:16:55.921


00:17:12.967 --> 00:17:21.580


00:17:30.060 --> 00:17:33.306


00:17:33.495 --> 00:17:36.689


00:17:37.905 --> 00:17:44.533


00:17:44.827 --> 00:17:47.432


00:17:50.889 --> 00:17:54.608


00:17:57.569 --> 00:18:03.072


00:18:04.886 --> 00:18:06.499


00:18:06.667 --> 00:18:09.390


00:18:10.069 --> 00:18:14.160


00:18:14.697 --> 00:18:21.992


00:18:24.084 --> 00:18:29.491


00:18:30.285 --> 00:18:32.830


00:18:33.510 --> 00:18:37.890


00:18:38.302 --> 00:18:40.103


00:18:40.349 --> 00:18:42.055


00:18:42.249 --> 00:18:48.227


00:18:49.029 --> 00:18:53.329


00:18:55.157 --> 00:18:59.690


00:19:01.723 --> 00:19:05.835


00:19:07.908 --> 00:19:11.093


00:19:14.406 --> 00:19:19.721


00:19:20.784 --> 00:19:25.945


00:19:26.255 --> 00:19:31.301


00:19:32.492 --> 00:19:38.099


00:19:42.422 --> 00:19:49.550


00:19:49.975 --> 00:19:55.393


00:19:57.559 --> 00:20:00.032


00:20:00.157 --> 00:20:05.904


00:20:06.760 --> 00:20:11.568


00:20:12.995 --> 00:20:16.298


00:20:16.495 --> 00:20:19.264


00:20:20.934 --> 00:20:24.133


00:20:24.133 --> 00:20:27.201


00:20:27.201 --> 00:20:35.067


00:20:36.269 --> 00:20:40.307


00:20:41.960 --> 00:20:48.552


00:20:50.154 --> 00:20:55.363


00:20:56.821 --> 00:21:03.969


00:21:05.024 --> 00:21:07.857


00:21:10.872 --> 00:21:16.377


00:21:17.474 --> 00:21:22.897


00:21:24.381 --> 00:21:32.652


00:21:36.600 --> 00:21:41.509


00:21:42.544 --> 00:21:45.609


00:21:47.696 --> 00:21:53.378


00:21:55.357 --> 00:22:03.994


00:22:04.409 --> 00:22:06.348


00:22:06.422 --> 00:22:08.791


00:22:08.791 --> 00:22:12.138


00:22:12.869 --> 00:22:15.360


00:22:15.490 --> 00:22:18.104


00:22:18.611 --> 00:22:22.310


00:22:22.424 --> 00:22:26.910


00:22:31.278 --> 00:22:38.659


00:22:40.240 --> 00:22:48.721


00:22:50.355 --> 00:22:53.588


00:22:58.184 --> 00:23:00.974


00:23:01.175 --> 00:23:03.729


00:23:04.391 --> 00:23:07.745


00:23:08.036 --> 00:23:14.969


00:23:15.918 --> 00:23:19.390


00:23:20.192 --> 00:23:24.141


00:23:24.255 --> 00:23:32.145


00:23:32.887 --> 00:23:38.170


00:23:39.327 --> 00:23:43.459


00:23:44.867 --> 00:23:48.123


00:23:48.326 --> 00:23:51.220


00:23:52.190 --> 00:23:55.536


00:23:58.430 --> 00:24:01.468


00:24:02.986 --> 00:24:09.490


00:24:09.490 --> 00:24:16.010


00:24:16.411 --> 00:24:19.374


00:24:25.456 --> 00:24:31.433


00:24:32.438 --> 00:24:35.858


00:24:36.079 --> 00:24:42.408


00:24:44.212 --> 00:24:49.742


00:24:49.948 --> 00:24:52.391


00:24:52.668 --> 00:24:57.766


00:24:58.583 --> 00:25:02.132


00:25:13.559 --> 00:25:22.122


00:25:26.132 --> 00:25:30.250


00:25:30.992 --> 00:25:35.015


00:25:35.553 --> 00:25:38.367


00:25:39.647 --> 00:25:45.783


00:25:49.342 --> 00:25:52.994


00:25:53.159 --> 00:25:55.857


00:25:57.390 --> 00:26:02.141


00:26:07.694 --> 00:26:11.282


00:26:11.397 --> 00:26:20.448


00:26:20.865 --> 00:26:27.133


00:26:35.053 --> 00:26:38.168


00:26:42.028 --> 00:26:49.576


00:26:50.710 --> 00:27:00.607


00:27:01.548 --> 00:27:03.870


00:27:03.910 --> 00:27:06.772


00:27:06.872 --> 00:27:12.300


00:27:13.257 --> 00:27:18.143


00:27:22.398 --> 00:27:28.387


00:27:29.265 --> 00:27:32.853


00:27:34.464 --> 00:27:40.231


00:27:41.141 --> 00:27:44.310


00:27:45.581 --> 00:27:49.126


00:27:49.305 --> 00:27:54.574


00:27:55.638 --> 00:28:00.345


00:28:01.333 --> 00:28:03.601


00:28:03.768 --> 00:28:10.992


00:28:12.064 --> 00:28:18.287


00:28:19.482 --> 00:28:23.722


00:28:23.837 --> 00:28:28.062


00:28:28.448 --> 00:28:34.214


00:28:42.549 --> 00:28:44.253


00:28:48.925 --> 00:28:54.843


00:29:37.283 --> 00:29:40.732


00:29:42.164 --> 00:29:48.035


00:29:49.548 --> 00:29:54.354


00:29:56.431 --> 00:30:04.930


00:30:06.485 --> 00:30:10.678


00:30:13.427 --> 00:30:15.709


00:30:16.503 --> 00:30:18.408


00:30:19.539 --> 00:30:25.049


00:30:31.057 --> 00:30:34.176


00:30:34.382 --> 00:30:38.130


00:30:38.591 --> 00:30:45.715


00:30:47.486 --> 00:30:52.321


00:30:53.312 --> 00:30:56.588


00:30:57.932 --> 00:31:00.993


00:31:02.423 --> 00:31:05.397


00:31:06.042 --> 00:31:12.359


00:31:12.791 --> 00:31:16.443


00:31:23.439 --> 00:31:27.795


00:31:29.311 --> 00:31:32.427


00:31:33.911 --> 00:31:40.118


00:31:40.232 --> 00:31:43.375


00:31:43.663 --> 00:31:48.184


00:31:48.990 --> 00:31:54.313


00:31:58.746 --> 00:32:04.456


00:32:04.750 --> 00:32:09.980


00:32:11.570 --> 00:32:17.361


00:32:18.338 --> 00:32:21.785


00:32:22.399 --> 00:32:24.957


00:32:25.244 --> 00:32:28.339


00:32:28.484 --> 00:32:30.675


00:32:31.062 --> 00:32:40.294


00:32:41.139 --> 00:32:46.169


00:32:47.384 --> 00:32:53.551


00:32:54.540 --> 00:33:01.078


00:33:01.308 --> 00:33:06.714


00:33:11.627 --> 00:33:14.991


00:33:15.372 --> 00:33:19.914


00:33:20.773 --> 00:33:27.150


00:33:28.312 --> 00:33:32.348


00:33:37.287 --> 00:33:41.942


00:33:42.847 --> 00:33:45.926


00:33:46.368 --> 00:33:49.543


00:33:50.031 --> 00:33:56.224


00:33:56.375 --> 00:34:01.399


00:34:02.381 --> 00:34:09.344


00:34:10.503 --> 00:34:17.867


00:34:30.515 --> 00:34:32.529


00:34:35.229 --> 00:34:37.188


00:34:37.379 --> 00:34:41.119


00:34:46.929 --> 00:34:49.801


00:34:53.871 --> 00:35:01.571


00:35:03.403 --> 00:35:06.774


00:35:06.893 --> 00:35:10.706


00:35:10.824 --> 00:35:18.664


00:35:19.816 --> 00:35:22.255


00:35:22.360 --> 00:35:27.956


00:35:29.189 --> 00:35:35.189


00:35:37.459 --> 00:35:42.630


00:35:43.531 --> 00:35:47.011


00:35:47.113 --> 00:35:49.981


00:35:54.042 --> 00:36:02.273


00:36:07.794 --> 00:36:13.685


00:36:14.035 --> 00:36:21.524


00:36:22.527 --> 00:36:26.355


00:36:26.545 --> 00:36:30.105


00:36:30.266 --> 00:36:32.975


00:36:33.207 --> 00:36:39.587


00:36:39.857 --> 00:36:42.127


00:36:42.257 --> 00:36:46.299


00:36:46.477 --> 00:36:52.118


00:36:53.228 --> 00:36:56.758


00:36:57.739 --> 00:37:02.139


00:37:02.640 --> 00:37:07.580


00:37:08.469 --> 00:37:12.860


00:37:13.460 --> 00:37:17.400


00:37:21.882 --> 00:37:26.192


00:37:26.721 --> 00:37:31.309


00:37:32.163 --> 00:37:36.294


00:37:38.653 --> 00:37:46.794


00:37:47.854 --> 00:37:50.905


00:37:51.095 --> 00:37:54.455


00:37:54.795 --> 00:37:58.735


00:38:00.674 --> 00:38:04.675


00:38:04.815 --> 00:38:06.995


00:38:07.243 --> 00:38:12.354


00:38:18.234 --> 00:38:24.294


00:38:24.696 --> 00:38:29.165


00:38:29.547 --> 00:38:35.425


00:38:36.566 --> 00:38:38.867


00:38:40.207 --> 00:38:44.147


00:38:47.537 --> 00:38:55.938


00:38:57.808 --> 00:39:01.629


00:39:02.929 --> 00:39:07.579


00:39:08.189 --> 00:39:11.320


00:39:11.570 --> 00:39:17.841


00:39:18.405 --> 00:39:26.364


00:39:26.664 --> 00:39:31.245


00:39:31.425 --> 00:39:35.796


00:39:37.866 --> 00:39:46.786


00:39:47.022 --> 00:39:51.894


00:39:52.604 --> 00:39:55.862


00:40:01.822 --> 00:40:08.393


00:40:09.323 --> 00:40:16.196


00:40:16.524 --> 00:40:20.014


00:40:29.519 --> 00:40:31.955


00:40:39.167 --> 00:40:40.535


00:40:43.977 --> 00:40:49.838


00:41:01.749 --> 00:41:07.549


00:41:47.096 --> 00:41:49.435