0:00:00.060,0:00:04.284 So now we do our meditation session. 0:00:04.284,0:00:10.889 So if you'd like to close your eyes. 0:00:10.889,0:00:14.384 With your eyes closed it's like you're not 0:00:14.384,0:00:17.880 drawn out into the world, you can stay 0:00:17.880,0:00:25.946 home in your body and in your emotional world. 0:00:25.946,0:00:28.680 Just in my position I have to do[br]lots and lots of work 0:00:28.680,0:00:31.949 I'm really welcoming the help from the committee 0:00:31.949,0:00:34.284 and operations manager and other people 0:00:34.284,0:00:36.620 for next year, it's just what we have to do 0:00:36.620,0:00:39.415 but when I meditate I can close my eyes 0:00:39.415,0:00:42.210 and forget about all of that and just go 0:00:42.210,0:00:47.595 inside - first of all go inside my body, 0:00:47.595,0:00:52.980 I'm aware of how I'm sitting 0:00:52.980,0:00:55.985 to make sure it's a comfortable posture 0:00:55.985,0:01:00.090 as I feel it, not according to any books or 0:01:00.090,0:01:04.374 any recommendations by other teachers, 0:01:04.374,0:01:08.659 to be able to know yourself what you need. 0:01:21.640,0:01:27.195 And then I become even more specific. 0:01:27.195,0:01:32.750 I ask my legs - "legs, how are you?" 0:01:32.750,0:01:36.680 When I ask a part of my body how it is, 0:01:36.680,0:01:40.610 I'm more mindful, aware, so I can be very 0:01:40.610,0:01:44.555 conscious of any feelings in my legs and 0:01:44.555,0:01:48.500 if I need to move and adjust, 0:01:48.500,0:01:51.829 out of kindness I will do so. 0:01:51.829,0:01:55.159 And after I move I have mindfulness of 0:01:55.159,0:01:58.654 the new positions, see if it's better. 0:01:58.654,0:02:03.089 This way using the feedback[br]for mindfulness 0:02:03.089,0:02:07.635 and the kindness and care I have[br]for my own body, 0:02:07.635,0:02:14.550 I make sure my legs[br]are in the best position. 0:02:14.550,0:02:20.260 Not only does this mean[br]for a comfortable meditation 0:02:20.260,0:02:23.490 it's also most important[br]development to get peace 0:02:23.490,0:02:28.780 inside the mind as well.[br]Awareness and kindness. 0:02:28.780,0:02:31.361 Then I move up from my legs once[br]they're comfortable 0:02:31.361,0:02:35.298 to my butt and once again[br]I haven't got 0:02:35.298,0:02:38.030 my cushion in the proper position[br]so I'm going to now 0:02:38.030,0:02:43.600 adjust the cushion underneath my butt. 0:02:55.400,0:02:58.360 That's good. 0:03:00.770,0:03:04.510 And once that's adjusted it feels good 0:03:04.510,0:03:07.320 then I go to my back, 0:03:07.320,0:03:12.585 give it a stretch as I usually do 0:03:12.585,0:03:17.510 and ask my back does it need[br]any more adjustment. 0:03:17.510,0:03:21.370 Sitting on a chair you can lean back if[br]you wish or you can lean forward 0:03:21.370,0:03:24.845 whichever is more comfortable for you. 0:03:24.845,0:03:27.608 It doesn't always need to be the same 0:03:27.608,0:03:33.990 every week or every time you meditate. 0:03:33.990,0:03:38.225 I ask my back - "back, what do you want?[br]how do you feel?" 0:03:38.225,0:03:44.720 That's mindfulness, that's[br]being sensitive to your back right now 0:03:48.040,0:03:51.560 and following those instructions until 0:03:51.560,0:03:54.440 you get as comfortable as you can. 0:03:54.440,0:04:00.930 You can't get full comfort but you[br]can get pretty good. 0:04:00.930,0:04:07.635 And then to be aware of your shoulders, 0:04:07.635,0:04:13.555 and to relax your shoulders[br]however you manage to do that. 0:04:13.555,0:04:18.260 And one way is to imagine[br]those shoulders like a 0:04:18.260,0:04:23.675 bunch of strings on either side of[br]your top part of your spine 0:04:23.675,0:04:27.590 and then be pulled, stretched,[br]by invisible monsters. 0:04:30.400,0:04:35.915 Now you relax, let go, 0:04:35.915,0:04:40.160 nothing is being pulled or squashed[br]or stretched, 0:04:40.160,0:04:44.530 the stress is going till the shoulders you 0:04:44.530,0:04:47.360 can feel them change and the awareness is 0:04:47.360,0:04:51.215 in one part of the body, you can see the 0:04:51.215,0:04:55.070 feelings change there and soon by 0:04:55.070,0:04:58.430 experience, often by trial and error, 0:04:58.430,0:05:04.740 you learn how to totally relax[br]feelings in your body. 0:05:09.030,0:05:13.105 And then I go to my hands. 0:05:13.105,0:05:17.880 Where my hands are[br]just defines where my arms are 0:05:17.880,0:05:21.235 so I look at my hands,[br]make sure they're comfortable. 0:05:21.235,0:05:23.310 If anyone watched every week 0:05:23.310,0:05:26.220 my hands will be in a slightly different 0:05:26.220,0:05:29.130 position because every week is different 0:05:29.130,0:05:32.430 every time is different so make sure my 0:05:32.430,0:05:35.730 hands are okay, then I go back up to my 0:05:35.730,0:05:38.655 shoulders and on top of my shoulders 0:05:38.655,0:05:41.580 my neck, making sure the head is balanced 0:05:41.580,0:05:44.055 on top of the neck, not too far back, 0:05:44.055,0:05:46.530 not too far forward,[br]not too far to the left or 0:05:46.530,0:05:48.945 the right and as often happens wearing 0:05:48.945,0:05:51.360 these robes sometimes I get the cloth 0:05:51.360,0:05:53.940 a little bit too tight[br]which it is right now. 0:05:53.940,0:05:57.710 I'm just going to adjust my robe. 0:06:03.080,0:06:06.015 That's that much better. 0:06:06.015,0:06:10.090 Well also I'm aware of inside[br]my neck in my throat, 0:06:10.090,0:06:13.155 I do have hayfever and every now and 0:06:13.155,0:06:16.220 again so I make sure that everything 0:06:16.220,0:06:22.458 inside is nice and relaxed 0:06:22.458,0:06:28.724 so I don't need to cough. 0:06:28.724,0:06:32.480 Just learning how to relax[br]one part of the body 0:06:32.480,0:06:35.780 I use my mindfulness,[br]I'm aware of just that 0:06:35.780,0:06:40.010 one area and see the feelings change. 0:06:40.010,0:06:46.550 I know what to do through experience[br]of how to relax. 0:06:50.420,0:06:53.255 And then I move my attention to my face 0:06:53.255,0:06:56.090 especially the muscles around the eyes 0:06:56.090,0:07:00.380 and the mouth, sometimes they are tight 0:07:00.380,0:07:04.670 simply because they're expressing the 0:07:04.670,0:07:09.285 emotions inside - it could be tiredness, 0:07:09.285,0:07:13.900 it could be fear, could be anxiety,[br]whatever, 0:07:13.900,0:07:18.010 could be happiness,[br]but your face is what 0:07:18.010,0:07:22.120 shows other people your emotional world. 0:07:22.120,0:07:26.850 So I make sure everything is relaxed[br]on my face. 0:07:26.850,0:07:31.680 Muscles around my eyes[br]are just totally loose. 0:07:33.420,0:07:39.070 Around my mouth is also loose. 0:07:40.580,0:07:44.100 Been doing this so many years[br]I know how to relax pretty quickly . 0:07:44.100,0:07:47.800 Muscles around my face. 0:07:47.800,0:07:52.095 When I do that it means the emotions are 0:07:52.095,0:07:58.090 also relaxed and positive, at ease,[br]loose, free. 0:08:01.080,0:08:05.330 And before I leave my body I just watch 0:08:05.330,0:08:09.580 the whole of it, not as parts 0:08:09.580,0:08:16.570 but as a unified one organism 0:08:16.570,0:08:23.560 nicely relaxed as I check[br]from the head to the toe, 0:08:23.560,0:08:26.050 from the toe to the head, 0:08:26.050,0:08:32.234 is anything in there which is tight,[br]I loosen it 0:08:32.234,0:08:36.815 until I can feel what every[br]Friday I teach here, 0:08:36.815,0:08:42.602 I call the delight of a relaxed body. 0:08:42.602,0:08:52.705 It's not 100% relaxed but it's so[br]relaxed that my body feels at ease. 0:09:21.070,0:09:25.210 While you stay with that relaxed body 0:09:25.210,0:09:29.350 for a few more seconds 0:09:29.350,0:09:32.305 when my body is at ease 0:09:32.305,0:09:35.260 then I can let it go 0:09:35.260,0:09:41.170 and go to my emotional world,[br]the world inside. 0:09:41.170,0:09:44.968 I look at what I call my peace-o-meter: 0:09:44.968,0:09:47.897 how peaceful am I right now? 0:09:47.897,0:09:52.560 I had quite a bit of work for[br]the last hour and a half 0:09:52.560,0:09:57.440 so my mind is a little bit tired, 0:09:57.440,0:10:04.220 so my peace-o-meter is a bit[br]not as peaceful as usual. 0:10:04.220,0:10:08.350 So your peace-o-meter, give it a[br]reading from one to ten. 0:10:08.350,0:10:15.700 One is really peaceful, ten is agitated. 0:10:15.700,0:10:20.140 So you know where you are,[br]how peaceful you are, 0:10:20.140,0:10:25.000 and now find out what is[br]necessary, what is the cause, 0:10:25.000,0:10:30.120 for lowering the reading of[br]your peace-o-meter? 0:10:32.160,0:10:35.985 For me it's just letting things be. 0:10:35.985,0:10:39.810 Giving up all past and all future 0:10:39.810,0:10:48.690 and being kind in this moment,[br]allowing this moment to be. 0:10:48.690,0:10:55.760 When I smile at the present, the now, 0:10:55.760,0:11:00.010 the now smiles back. 0:11:00.010,0:11:04.070 I'm happy to be here. 0:11:04.070,0:11:08.200 And I know from so much experience that 0:11:08.200,0:11:12.100 now is where my future is made. 0:11:12.100,0:11:16.142 If I want to give a good talk later on[br]I don't think about it, 0:11:16.142,0:11:18.680 instead I stay with this moment 0:11:18.680,0:11:24.880 be so kind to this moment,[br]called now. 0:11:24.880,0:11:28.060 My peace-o-meter goes down more 0:11:28.060,0:11:32.031 more peaceful, more more relaxed, 0:11:32.031,0:11:37.770 more and more at ease. 0:11:37.770,0:11:41.651 I know a lot of the time[br]it's not what I say how it is said, 0:11:41.651,0:11:49.046 where it comes from. 0:11:49.046,0:12:00.150 I make sure there's peace inside,[br]acceptance, kindness. 0:12:58.590,0:13:02.431 Staying in this moment.. 0:13:02.431,0:13:06.570 Sometimes I've seen people[br]carrying heavy bags, 0:13:06.570,0:13:09.435 one in the left hand,[br]one in the right hand. 0:13:09.435,0:13:14.487 Bag on the left hand, on the outside,[br]most shopping bags have got 0:13:14.487,0:13:18.181 letters on the outside. 0:13:18.181,0:13:23.489 This shopping bag has the four letters[br]P A S T. Past. 0:13:23.489,0:13:25.770 Because in that shopping bag you keep 0:13:25.770,0:13:30.924 all of your memories from the past,[br]you carry them around with you. 0:13:30.924,0:13:35.360 No wonder you're tired. 0:13:35.360,0:13:38.005 In the right hand there's another 0:13:38.005,0:13:42.750 shopping bag with the letters F U T U R E.[br]Future. 0:13:42.750,0:13:44.962 You also carry that bag around. 0:13:44.962,0:13:50.036 Those hands carrying really[br]heavy loads, 0:13:50.036,0:13:53.840 no wonder people can get[br]angry and negative. 0:13:53.840,0:13:57.135 Just tiredness that's all. 0:13:57.135,0:14:00.930 So now feel that shopping bag in the 0:14:00.930,0:14:04.065 left hand - that's the past. 0:14:04.065,0:14:07.200 Imagine lowering that shopping bag 0:14:07.200,0:14:11.385 to the ground - when it meets the floor 0:14:11.385,0:14:15.240 there's no more weight. 0:14:15.240,0:14:18.329 You can uncurl the fingers of your [br]left hand and move them 0:14:18.329,0:14:21.089 up to your side so you can rest and 0:14:21.089,0:14:26.383 regenerate, have some peace. 0:14:26.383,0:14:28.970 The shopping bag in the hand hand,[br]the future, 0:14:28.970,0:14:32.310 all your worries and concerns[br]and anxieties, 0:14:32.310,0:14:35.580 also your hopes and dreams as well, 0:14:35.580,0:14:41.839 carrying them around incessantly,[br]sometimes day and night. 0:14:41.839,0:14:46.298 Imagine lowering that to the ground. 0:14:46.298,0:14:49.842 When the bag of your future worries and[br]concerns and hopes, 0:14:49.842,0:14:55.230 when that meets the ground,[br]the weight disappears as well. 0:14:55.230,0:14:59.975 You can move your hand away,[br]let go, 0:14:59.975,0:15:04.720 until your right hand and arm is 0:15:04.720,0:15:11.878 loosely by your side, relaxing. 0:15:11.878,0:15:15.482 When you let go of the past and the future 0:15:15.482,0:15:19.585 it's like you're standing in[br]its place between them 0:15:19.585,0:15:22.672 with no weight, no burden. 0:15:22.672,0:15:25.765 Relax, you can pick up the past and[br]future whenever you want 0:15:25.765,0:15:28.090 but not now during the meditation. 0:15:28.090,0:15:34.560 This is free time, because you deserve it. 0:15:34.560,0:15:37.820 We're staying here, opening the door of 0:15:37.820,0:15:42.010 your heart, your mind, to this moment 0:15:42.010,0:15:44.861 no matter what it is, 0:15:44.861,0:15:52.080 because the most important thing is[br]to be here - right now - 0:15:52.080,0:15:56.600 keeping the past and the future[br]on the ground. 0:15:56.600,0:15:59.290 You're in the present moment. 0:15:59.290,0:16:04.865 Your peace-o-meter should give a[br]very low reading now. 0:16:11.870,0:16:15.270 And for many meditators,[br]once they let go 0:16:15.270,0:16:19.475 they become aware of their breathing, 0:16:19.475,0:16:22.795 one thing which is always moving. 0:16:22.795,0:16:25.670 But as you are watching your breath 0:16:25.670,0:16:29.340 just imagine, visualize,[br]as you breathe in, 0:16:29.340,0:16:34.100 breathe in peace, or health, 0:16:34.100,0:16:36.685 whatever you want to breathe in, 0:16:36.685,0:16:40.827 good spiritual peace, health, kindness 0:16:40.827,0:16:44.158 As you breathe out,[br]breathe out, let go, 0:16:44.158,0:16:50.391 any attachments, tiredness, worries. 0:16:50.391,0:16:53.550 Let your out-breath carry it away 0:16:53.550,0:16:57.240 out of your mind, out of your body. 0:16:57.240,0:17:05.340 Out, breathe in peace, happiness, health. 0:17:05.340,0:17:10.927 Breathing in peace, and feel it come in. 0:17:10.927,0:17:17.130 Breathe out - let go. 0:17:17.130,0:17:20.629 Breathing in peace, 0:17:20.629,0:17:25.980 breathe out - let go. 0:17:25.980,0:17:31.454 Breathe in, no controlling. 0:17:31.454,0:17:37.899 Breathe out, letting things disappear. 0:17:43.260,0:17:47.370 I'm going to be quiet for five minutes, 0:17:47.370,0:17:53.236 when I start speaking again it'll be [br]close to the end of meditation. 0:24:00.870,0:24:06.893 Sot it's getting close to the end of the[br]meditation now. 0:24:06.893,0:24:11.367 How do you feel? 0:24:11.367,0:24:14.800 What's it like inside? 0:24:14.800,0:24:27.810 How peaceful are you and how relaxed is[br]your body..if you can feel it? 0:24:27.810,0:24:31.005 Sometimes the body gets so relaxed that 0:24:31.005,0:24:34.200 it just disappears, it is with your mind 0:24:34.200,0:24:38.275 and that relaxes, it gets so peaceful, 0:24:38.275,0:24:43.230 so free, not a thought in your mind. 0:24:43.230,0:24:46.990 How blissful is that.. 0:24:49.610,0:24:57.154 And also know what works,[br]what works for you, 0:24:57.154,0:25:02.079 because every time you meditate[br]we learn, 0:25:02.079,0:25:08.570 we learn and get better[br]mindfulness and kindness, 0:25:08.570,0:25:14.339 for the feedback until we[br]become in our own ways 0:25:14.339,0:25:18.084 expert in meditation. 0:25:20.219,0:25:23.614 I'm now going to ring the gong[br]three times. 0:25:23.614,0:25:27.260 When the gong finishes sounding[br]for the third time 0:25:27.260,0:25:30.999 please come out from the meditation. 0:25:32.456,0:25:37.013 [gong 1] 0:25:37.013,0:25:41.046 [gong 2] 0:25:41.046,0:25:48.900 [gong 3] 0:25:48.900,0:25:54.710 It's nice..[br]yeah..