[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.06,0:00:04.28,Default,,0000,0000,0000,,So now we do our meditation session.
Dialogue: 0,0:00:04.28,0:00:10.89,Default,,0000,0000,0000,,So if you'd like to close your eyes.
Dialogue: 0,0:00:10.89,0:00:14.38,Default,,0000,0000,0000,,With your eyes closed it's like you're not
Dialogue: 0,0:00:14.38,0:00:17.88,Default,,0000,0000,0000,,drawn out into the world, you can stay
Dialogue: 0,0:00:17.88,0:00:25.95,Default,,0000,0000,0000,,home in your body and in your emotional world.
Dialogue: 0,0:00:25.95,0:00:28.68,Default,,0000,0000,0000,,Just in my position I have to do\Nlots and lots of work
Dialogue: 0,0:00:28.68,0:00:31.95,Default,,0000,0000,0000,,I'm really welcoming the help from the committee
Dialogue: 0,0:00:31.95,0:00:34.28,Default,,0000,0000,0000,,and operations manager and other people
Dialogue: 0,0:00:34.28,0:00:36.62,Default,,0000,0000,0000,,for next year, it's just what we have to do
Dialogue: 0,0:00:36.62,0:00:39.42,Default,,0000,0000,0000,,but when I meditate I can close my eyes
Dialogue: 0,0:00:39.42,0:00:42.21,Default,,0000,0000,0000,,and forget about all of that and just go
Dialogue: 0,0:00:42.21,0:00:47.60,Default,,0000,0000,0000,,inside - first of all go inside my body,
Dialogue: 0,0:00:47.60,0:00:52.98,Default,,0000,0000,0000,,I'm aware of how I'm sitting
Dialogue: 0,0:00:52.98,0:00:55.98,Default,,0000,0000,0000,,to make sure it's a comfortable posture
Dialogue: 0,0:00:55.98,0:01:00.09,Default,,0000,0000,0000,,as I feel it, not according to any books or
Dialogue: 0,0:01:00.09,0:01:04.37,Default,,0000,0000,0000,,any recommendations by other teachers,
Dialogue: 0,0:01:04.37,0:01:08.66,Default,,0000,0000,0000,,to be able to know yourself what you need.
Dialogue: 0,0:01:21.64,0:01:27.20,Default,,0000,0000,0000,,And then I become even more specific.
Dialogue: 0,0:01:27.20,0:01:32.75,Default,,0000,0000,0000,,I ask my legs - "legs, how are you?"
Dialogue: 0,0:01:32.75,0:01:36.68,Default,,0000,0000,0000,,When I ask a part of my body how it is,
Dialogue: 0,0:01:36.68,0:01:40.61,Default,,0000,0000,0000,,I'm more mindful, aware, so I can be very
Dialogue: 0,0:01:40.61,0:01:44.56,Default,,0000,0000,0000,,conscious of any feelings in my legs and
Dialogue: 0,0:01:44.56,0:01:48.50,Default,,0000,0000,0000,,if I need to move and adjust,
Dialogue: 0,0:01:48.50,0:01:51.83,Default,,0000,0000,0000,,out of kindness I will do so.
Dialogue: 0,0:01:51.83,0:01:55.16,Default,,0000,0000,0000,,And after I move I have mindfulness of
Dialogue: 0,0:01:55.16,0:01:58.65,Default,,0000,0000,0000,,the new positions, see if it's better.
Dialogue: 0,0:01:58.65,0:02:03.09,Default,,0000,0000,0000,,This way using the feedback\Nfor mindfulness
Dialogue: 0,0:02:03.09,0:02:07.64,Default,,0000,0000,0000,,and the kindness and care I have\Nfor my own body,
Dialogue: 0,0:02:07.64,0:02:14.55,Default,,0000,0000,0000,,I make sure my legs\Nare in the best position.
Dialogue: 0,0:02:14.55,0:02:20.26,Default,,0000,0000,0000,,Not only does this mean\Nfor a comfortable meditation
Dialogue: 0,0:02:20.26,0:02:23.49,Default,,0000,0000,0000,,it's also most important\Ndevelopment to get peace
Dialogue: 0,0:02:23.49,0:02:28.78,Default,,0000,0000,0000,,inside the mind as well.\NAwareness and kindness.
Dialogue: 0,0:02:28.78,0:02:31.36,Default,,0000,0000,0000,,Then I move up from my legs once\Nthey're comfortable
Dialogue: 0,0:02:31.36,0:02:35.30,Default,,0000,0000,0000,,to my butt and once again\NI haven't got
Dialogue: 0,0:02:35.30,0:02:38.03,Default,,0000,0000,0000,,my cushion in the proper position\Nso I'm going to now
Dialogue: 0,0:02:38.03,0:02:43.60,Default,,0000,0000,0000,,adjust the cushion underneath my butt.
Dialogue: 0,0:02:55.40,0:02:58.36,Default,,0000,0000,0000,,That's good.
Dialogue: 0,0:03:00.77,0:03:04.51,Default,,0000,0000,0000,,And once that's adjusted it feels good
Dialogue: 0,0:03:04.51,0:03:07.32,Default,,0000,0000,0000,,then I go to my back,
Dialogue: 0,0:03:07.32,0:03:12.58,Default,,0000,0000,0000,,give it a stretch as I usually do
Dialogue: 0,0:03:12.58,0:03:17.51,Default,,0000,0000,0000,,and ask my back does it need\Nany more adjustment.
Dialogue: 0,0:03:17.51,0:03:21.37,Default,,0000,0000,0000,,Sitting on a chair you can lean back if\Nyou wish or you can lean forward
Dialogue: 0,0:03:21.37,0:03:24.84,Default,,0000,0000,0000,,whichever is more comfortable for you.
Dialogue: 0,0:03:24.84,0:03:27.61,Default,,0000,0000,0000,,It doesn't always need to be the same
Dialogue: 0,0:03:27.61,0:03:33.99,Default,,0000,0000,0000,,every week or every time you meditate.
Dialogue: 0,0:03:33.99,0:03:38.22,Default,,0000,0000,0000,,I ask my back - "back, what do you want?\Nhow do you feel?"
Dialogue: 0,0:03:38.22,0:03:44.72,Default,,0000,0000,0000,,That's mindfulness, that's\Nbeing sensitive to your back right now
Dialogue: 0,0:03:48.04,0:03:51.56,Default,,0000,0000,0000,,and following those instructions until
Dialogue: 0,0:03:51.56,0:03:54.44,Default,,0000,0000,0000,,you get as comfortable as you can.
Dialogue: 0,0:03:54.44,0:04:00.93,Default,,0000,0000,0000,,You can't get full comfort but you\Ncan get pretty good.
Dialogue: 0,0:04:00.93,0:04:07.64,Default,,0000,0000,0000,,And then to be aware of your shoulders,
Dialogue: 0,0:04:07.64,0:04:13.56,Default,,0000,0000,0000,,and to relax your shoulders\Nhowever you manage to do that.
Dialogue: 0,0:04:13.56,0:04:18.26,Default,,0000,0000,0000,,And one way is to imagine\Nthose shoulders like a
Dialogue: 0,0:04:18.26,0:04:23.68,Default,,0000,0000,0000,,bunch of strings on either side of\Nyour top part of your spine
Dialogue: 0,0:04:23.68,0:04:27.59,Default,,0000,0000,0000,,and then be pulled, stretched,\Nby invisible monsters.
Dialogue: 0,0:04:30.40,0:04:35.92,Default,,0000,0000,0000,,Now you relax, let go,
Dialogue: 0,0:04:35.92,0:04:40.16,Default,,0000,0000,0000,,nothing is being pulled or squashed\Nor stretched,
Dialogue: 0,0:04:40.16,0:04:44.53,Default,,0000,0000,0000,,the stress is going till the shoulders you
Dialogue: 0,0:04:44.53,0:04:47.36,Default,,0000,0000,0000,,can feel them change and the awareness is
Dialogue: 0,0:04:47.36,0:04:51.22,Default,,0000,0000,0000,,in one part of the body, you can see the
Dialogue: 0,0:04:51.22,0:04:55.07,Default,,0000,0000,0000,,feelings change there and soon by
Dialogue: 0,0:04:55.07,0:04:58.43,Default,,0000,0000,0000,,experience, often by trial and error,
Dialogue: 0,0:04:58.43,0:05:04.74,Default,,0000,0000,0000,,you learn how to totally relax\Nfeelings in your body.
Dialogue: 0,0:05:09.03,0:05:13.10,Default,,0000,0000,0000,,And then I go to my hands.
Dialogue: 0,0:05:13.10,0:05:17.88,Default,,0000,0000,0000,,Where my hands are\Njust defines where my arms are
Dialogue: 0,0:05:17.88,0:05:21.24,Default,,0000,0000,0000,,so I look at my hands,\Nmake sure they're comfortable.
Dialogue: 0,0:05:21.24,0:05:23.31,Default,,0000,0000,0000,,If anyone watched every week
Dialogue: 0,0:05:23.31,0:05:26.22,Default,,0000,0000,0000,,my hands will be in a slightly different
Dialogue: 0,0:05:26.22,0:05:29.13,Default,,0000,0000,0000,,position because every week is different
Dialogue: 0,0:05:29.13,0:05:32.43,Default,,0000,0000,0000,,every time is different so make sure my
Dialogue: 0,0:05:32.43,0:05:35.73,Default,,0000,0000,0000,,hands are okay, then I go back up to my
Dialogue: 0,0:05:35.73,0:05:38.66,Default,,0000,0000,0000,,shoulders and on top of my shoulders
Dialogue: 0,0:05:38.66,0:05:41.58,Default,,0000,0000,0000,,my neck, making sure the head is balanced
Dialogue: 0,0:05:41.58,0:05:44.06,Default,,0000,0000,0000,,on top of the neck, not too far back,
Dialogue: 0,0:05:44.06,0:05:46.53,Default,,0000,0000,0000,,not too far forward,\Nnot too far to the left or
Dialogue: 0,0:05:46.53,0:05:48.94,Default,,0000,0000,0000,,the right and as often happens wearing
Dialogue: 0,0:05:48.94,0:05:51.36,Default,,0000,0000,0000,,these robes sometimes I get the cloth
Dialogue: 0,0:05:51.36,0:05:53.94,Default,,0000,0000,0000,,a little bit too tight\Nwhich it is right now.
Dialogue: 0,0:05:53.94,0:05:57.71,Default,,0000,0000,0000,,I'm just going to adjust my robe.
Dialogue: 0,0:06:03.08,0:06:06.02,Default,,0000,0000,0000,,That's that much better.
Dialogue: 0,0:06:06.02,0:06:10.09,Default,,0000,0000,0000,,Well also I'm aware of inside\Nmy neck in my throat,
Dialogue: 0,0:06:10.09,0:06:13.16,Default,,0000,0000,0000,,I do have hayfever and every now and
Dialogue: 0,0:06:13.16,0:06:16.22,Default,,0000,0000,0000,,again so I make sure that everything
Dialogue: 0,0:06:16.22,0:06:22.46,Default,,0000,0000,0000,,inside is nice and relaxed
Dialogue: 0,0:06:22.46,0:06:28.72,Default,,0000,0000,0000,,so I don't need to cough.
Dialogue: 0,0:06:28.72,0:06:32.48,Default,,0000,0000,0000,,Just learning how to relax\None part of the body
Dialogue: 0,0:06:32.48,0:06:35.78,Default,,0000,0000,0000,,I use my mindfulness,\NI'm aware of just that
Dialogue: 0,0:06:35.78,0:06:40.01,Default,,0000,0000,0000,,one area and see the feelings change.
Dialogue: 0,0:06:40.01,0:06:46.55,Default,,0000,0000,0000,,I know what to do through experience\Nof how to relax.
Dialogue: 0,0:06:50.42,0:06:53.26,Default,,0000,0000,0000,,And then I move my attention to my face
Dialogue: 0,0:06:53.26,0:06:56.09,Default,,0000,0000,0000,,especially the muscles around the eyes
Dialogue: 0,0:06:56.09,0:07:00.38,Default,,0000,0000,0000,,and the mouth, sometimes they are tight
Dialogue: 0,0:07:00.38,0:07:04.67,Default,,0000,0000,0000,,simply because they're expressing the
Dialogue: 0,0:07:04.67,0:07:09.28,Default,,0000,0000,0000,,emotions inside - it could be tiredness,
Dialogue: 0,0:07:09.28,0:07:13.90,Default,,0000,0000,0000,,it could be fear, could be anxiety,\Nwhatever,
Dialogue: 0,0:07:13.90,0:07:18.01,Default,,0000,0000,0000,,could be happiness,\Nbut your face is what
Dialogue: 0,0:07:18.01,0:07:22.12,Default,,0000,0000,0000,,shows other people your emotional world.
Dialogue: 0,0:07:22.12,0:07:26.85,Default,,0000,0000,0000,,So I make sure everything is relaxed\Non my face.
Dialogue: 0,0:07:26.85,0:07:31.68,Default,,0000,0000,0000,,Muscles around my eyes\Nare just totally loose.
Dialogue: 0,0:07:33.42,0:07:39.07,Default,,0000,0000,0000,,Around my mouth is also loose.
Dialogue: 0,0:07:40.58,0:07:44.10,Default,,0000,0000,0000,,Been doing this so many years\NI know how to relax pretty quickly .
Dialogue: 0,0:07:44.10,0:07:47.80,Default,,0000,0000,0000,,Muscles around my face.
Dialogue: 0,0:07:47.80,0:07:52.10,Default,,0000,0000,0000,,When I do that it means the emotions are
Dialogue: 0,0:07:52.10,0:07:58.09,Default,,0000,0000,0000,,also relaxed and positive, at ease,\Nloose, free.
Dialogue: 0,0:08:01.08,0:08:05.33,Default,,0000,0000,0000,,And before I leave my body I just watch
Dialogue: 0,0:08:05.33,0:08:09.58,Default,,0000,0000,0000,,the whole of it, not as parts
Dialogue: 0,0:08:09.58,0:08:16.57,Default,,0000,0000,0000,,but as a unified one organism
Dialogue: 0,0:08:16.57,0:08:23.56,Default,,0000,0000,0000,,nicely relaxed as I check\Nfrom the head to the toe,
Dialogue: 0,0:08:23.56,0:08:26.05,Default,,0000,0000,0000,,from the toe to the head,
Dialogue: 0,0:08:26.05,0:08:32.23,Default,,0000,0000,0000,,is anything in there which is tight,\NI loosen it
Dialogue: 0,0:08:32.23,0:08:36.82,Default,,0000,0000,0000,,until I can feel what every\NFriday I teach here,
Dialogue: 0,0:08:36.82,0:08:42.60,Default,,0000,0000,0000,,I call the delight of a relaxed body.
Dialogue: 0,0:08:42.60,0:08:52.70,Default,,0000,0000,0000,,It's not 100% relaxed but it's so\Nrelaxed that my body feels at ease.
Dialogue: 0,0:09:21.07,0:09:25.21,Default,,0000,0000,0000,,While you stay with that relaxed body
Dialogue: 0,0:09:25.21,0:09:29.35,Default,,0000,0000,0000,,for a few more seconds
Dialogue: 0,0:09:29.35,0:09:32.30,Default,,0000,0000,0000,,when my body is at ease
Dialogue: 0,0:09:32.30,0:09:35.26,Default,,0000,0000,0000,,then I can let it go
Dialogue: 0,0:09:35.26,0:09:41.17,Default,,0000,0000,0000,,and go to my emotional world,\Nthe world inside.
Dialogue: 0,0:09:41.17,0:09:44.97,Default,,0000,0000,0000,,I look at what I call my peace-o-meter:
Dialogue: 0,0:09:44.97,0:09:47.90,Default,,0000,0000,0000,,how peaceful am I right now?
Dialogue: 0,0:09:47.90,0:09:52.56,Default,,0000,0000,0000,,I had quite a bit of work for\Nthe last hour and a half
Dialogue: 0,0:09:52.56,0:09:57.44,Default,,0000,0000,0000,,so my mind is a little bit tired,
Dialogue: 0,0:09:57.44,0:10:04.22,Default,,0000,0000,0000,,so my peace-o-meter is a bit\Nnot as peaceful as usual.
Dialogue: 0,0:10:04.22,0:10:08.35,Default,,0000,0000,0000,,So your peace-o-meter, give it a\Nreading from one to ten.
Dialogue: 0,0:10:08.35,0:10:15.70,Default,,0000,0000,0000,,One is really peaceful, ten is agitated.
Dialogue: 0,0:10:15.70,0:10:20.14,Default,,0000,0000,0000,,So you know where you are,\Nhow peaceful you are,
Dialogue: 0,0:10:20.14,0:10:25.00,Default,,0000,0000,0000,,and now find out what is\Nnecessary, what is the cause,
Dialogue: 0,0:10:25.00,0:10:30.12,Default,,0000,0000,0000,,for lowering the reading of\Nyour peace-o-meter?
Dialogue: 0,0:10:32.16,0:10:35.98,Default,,0000,0000,0000,,For me it's just letting things be.
Dialogue: 0,0:10:35.98,0:10:39.81,Default,,0000,0000,0000,,Giving up all past and all future
Dialogue: 0,0:10:39.81,0:10:48.69,Default,,0000,0000,0000,,and being kind in this moment,\Nallowing this moment to be.
Dialogue: 0,0:10:48.69,0:10:55.76,Default,,0000,0000,0000,,When I smile at the present, the now,
Dialogue: 0,0:10:55.76,0:11:00.01,Default,,0000,0000,0000,,the now smiles back.
Dialogue: 0,0:11:00.01,0:11:04.07,Default,,0000,0000,0000,,I'm happy to be here.
Dialogue: 0,0:11:04.07,0:11:08.20,Default,,0000,0000,0000,,And I know from so much experience that
Dialogue: 0,0:11:08.20,0:11:12.10,Default,,0000,0000,0000,,now is where my future is made.
Dialogue: 0,0:11:12.10,0:11:16.14,Default,,0000,0000,0000,,If I want to give a good talk later on\NI don't think about it,
Dialogue: 0,0:11:16.14,0:11:18.68,Default,,0000,0000,0000,,instead I stay with this moment
Dialogue: 0,0:11:18.68,0:11:24.88,Default,,0000,0000,0000,,be so kind to this moment,\Ncalled now.
Dialogue: 0,0:11:24.88,0:11:28.06,Default,,0000,0000,0000,,My peace-o-meter goes down more
Dialogue: 0,0:11:28.06,0:11:32.03,Default,,0000,0000,0000,,more peaceful, more more relaxed,
Dialogue: 0,0:11:32.03,0:11:37.77,Default,,0000,0000,0000,,more and more at ease.
Dialogue: 0,0:11:37.77,0:11:41.65,Default,,0000,0000,0000,,I know a lot of the time\Nit's not what I say how it is said,
Dialogue: 0,0:11:41.65,0:11:49.05,Default,,0000,0000,0000,,where it comes from.
Dialogue: 0,0:11:49.05,0:12:00.15,Default,,0000,0000,0000,,I make sure there's peace inside,\Nacceptance, kindness.
Dialogue: 0,0:12:58.59,0:13:02.43,Default,,0000,0000,0000,,Staying in this moment..
Dialogue: 0,0:13:02.43,0:13:06.57,Default,,0000,0000,0000,,Sometimes I've seen people\Ncarrying heavy bags,
Dialogue: 0,0:13:06.57,0:13:09.44,Default,,0000,0000,0000,,one in the left hand,\None in the right hand.
Dialogue: 0,0:13:09.44,0:13:14.49,Default,,0000,0000,0000,,Bag on the left hand, on the outside,\Nmost shopping bags have got
Dialogue: 0,0:13:14.49,0:13:18.18,Default,,0000,0000,0000,,letters on the outside.
Dialogue: 0,0:13:18.18,0:13:23.49,Default,,0000,0000,0000,,This shopping bag has the four letters\NP A S T. Past.
Dialogue: 0,0:13:23.49,0:13:25.77,Default,,0000,0000,0000,,Because in that shopping bag you keep
Dialogue: 0,0:13:25.77,0:13:30.92,Default,,0000,0000,0000,,all of your memories from the past,\Nyou carry them around with you.
Dialogue: 0,0:13:30.92,0:13:35.36,Default,,0000,0000,0000,,No wonder you're tired.
Dialogue: 0,0:13:35.36,0:13:38.00,Default,,0000,0000,0000,,In the right hand there's another
Dialogue: 0,0:13:38.00,0:13:42.75,Default,,0000,0000,0000,,shopping bag with the letters F U T U R E.\NFuture.
Dialogue: 0,0:13:42.75,0:13:44.96,Default,,0000,0000,0000,,You also carry that bag around.
Dialogue: 0,0:13:44.96,0:13:50.04,Default,,0000,0000,0000,,Those hands carrying really\Nheavy loads,
Dialogue: 0,0:13:50.04,0:13:53.84,Default,,0000,0000,0000,,no wonder people can get\Nangry and negative.
Dialogue: 0,0:13:53.84,0:13:57.14,Default,,0000,0000,0000,,Just tiredness that's all.
Dialogue: 0,0:13:57.14,0:14:00.93,Default,,0000,0000,0000,,So now feel that shopping bag in the
Dialogue: 0,0:14:00.93,0:14:04.06,Default,,0000,0000,0000,,left hand - that's the past.
Dialogue: 0,0:14:04.06,0:14:07.20,Default,,0000,0000,0000,,Imagine lowering that shopping bag
Dialogue: 0,0:14:07.20,0:14:11.38,Default,,0000,0000,0000,,to the ground - when it meets the floor
Dialogue: 0,0:14:11.38,0:14:15.24,Default,,0000,0000,0000,,there's no more weight.
Dialogue: 0,0:14:15.24,0:14:18.33,Default,,0000,0000,0000,,You can uncurl the fingers of your \Nleft hand and move them
Dialogue: 0,0:14:18.33,0:14:21.09,Default,,0000,0000,0000,,up to your side so you can rest and
Dialogue: 0,0:14:21.09,0:14:26.38,Default,,0000,0000,0000,,regenerate, have some peace.
Dialogue: 0,0:14:26.38,0:14:28.97,Default,,0000,0000,0000,,The shopping bag in the hand hand,\Nthe future,
Dialogue: 0,0:14:28.97,0:14:32.31,Default,,0000,0000,0000,,all your worries and concerns\Nand anxieties,
Dialogue: 0,0:14:32.31,0:14:35.58,Default,,0000,0000,0000,,also your hopes and dreams as well,
Dialogue: 0,0:14:35.58,0:14:41.84,Default,,0000,0000,0000,,carrying them around incessantly,\Nsometimes day and night.
Dialogue: 0,0:14:41.84,0:14:46.30,Default,,0000,0000,0000,,Imagine lowering that to the ground.
Dialogue: 0,0:14:46.30,0:14:49.84,Default,,0000,0000,0000,,When the bag of your future worries and\Nconcerns and hopes,
Dialogue: 0,0:14:49.84,0:14:55.23,Default,,0000,0000,0000,,when that meets the ground,\Nthe weight disappears as well.
Dialogue: 0,0:14:55.23,0:14:59.98,Default,,0000,0000,0000,,You can move your hand away,\Nlet go,
Dialogue: 0,0:14:59.98,0:15:04.72,Default,,0000,0000,0000,,until your right hand and arm is
Dialogue: 0,0:15:04.72,0:15:11.88,Default,,0000,0000,0000,,loosely by your side, relaxing.
Dialogue: 0,0:15:11.88,0:15:15.48,Default,,0000,0000,0000,,When you let go of the past and the future
Dialogue: 0,0:15:15.48,0:15:19.58,Default,,0000,0000,0000,,it's like you're standing in\Nits place between them
Dialogue: 0,0:15:19.58,0:15:22.67,Default,,0000,0000,0000,,with no weight, no burden.
Dialogue: 0,0:15:22.67,0:15:25.76,Default,,0000,0000,0000,,Relax, you can pick up the past and\Nfuture whenever you want
Dialogue: 0,0:15:25.76,0:15:28.09,Default,,0000,0000,0000,,but not now during the meditation.
Dialogue: 0,0:15:28.09,0:15:34.56,Default,,0000,0000,0000,,This is free time, because you deserve it.
Dialogue: 0,0:15:34.56,0:15:37.82,Default,,0000,0000,0000,,We're staying here, opening the door of
Dialogue: 0,0:15:37.82,0:15:42.01,Default,,0000,0000,0000,,your heart, your mind, to this moment
Dialogue: 0,0:15:42.01,0:15:44.86,Default,,0000,0000,0000,,no matter what it is,
Dialogue: 0,0:15:44.86,0:15:52.08,Default,,0000,0000,0000,,because the most important thing is\Nto be here - right now -
Dialogue: 0,0:15:52.08,0:15:56.60,Default,,0000,0000,0000,,keeping the past and the future\Non the ground.
Dialogue: 0,0:15:56.60,0:15:59.29,Default,,0000,0000,0000,,You're in the present moment.
Dialogue: 0,0:15:59.29,0:16:04.86,Default,,0000,0000,0000,,Your peace-o-meter should give a\Nvery low reading now.
Dialogue: 0,0:16:11.87,0:16:15.27,Default,,0000,0000,0000,,And for many meditators,\Nonce they let go
Dialogue: 0,0:16:15.27,0:16:19.48,Default,,0000,0000,0000,,they become aware of their breathing,
Dialogue: 0,0:16:19.48,0:16:22.80,Default,,0000,0000,0000,,one thing which is always moving.
Dialogue: 0,0:16:22.80,0:16:25.67,Default,,0000,0000,0000,,But as you are watching your breath
Dialogue: 0,0:16:25.67,0:16:29.34,Default,,0000,0000,0000,,just imagine, visualize,\Nas you breathe in,
Dialogue: 0,0:16:29.34,0:16:34.10,Default,,0000,0000,0000,,breathe in peace, or health,
Dialogue: 0,0:16:34.10,0:16:36.68,Default,,0000,0000,0000,,whatever you want to breathe in,
Dialogue: 0,0:16:36.68,0:16:40.83,Default,,0000,0000,0000,,good spiritual peace, health, kindness
Dialogue: 0,0:16:40.83,0:16:44.16,Default,,0000,0000,0000,,As you breathe out,\Nbreathe out, let go,
Dialogue: 0,0:16:44.16,0:16:50.39,Default,,0000,0000,0000,,any attachments, tiredness, worries.
Dialogue: 0,0:16:50.39,0:16:53.55,Default,,0000,0000,0000,,Let your out-breath carry it away
Dialogue: 0,0:16:53.55,0:16:57.24,Default,,0000,0000,0000,,out of your mind, out of your body.
Dialogue: 0,0:16:57.24,0:17:05.34,Default,,0000,0000,0000,,Out, breathe in peace, happiness, health.
Dialogue: 0,0:17:05.34,0:17:10.93,Default,,0000,0000,0000,,Breathing in peace, and feel it come in.
Dialogue: 0,0:17:10.93,0:17:17.13,Default,,0000,0000,0000,,Breathe out - let go.
Dialogue: 0,0:17:17.13,0:17:20.63,Default,,0000,0000,0000,,Breathing in peace,
Dialogue: 0,0:17:20.63,0:17:25.98,Default,,0000,0000,0000,,breathe out - let go.
Dialogue: 0,0:17:25.98,0:17:31.45,Default,,0000,0000,0000,,Breathe in, no controlling.
Dialogue: 0,0:17:31.45,0:17:37.90,Default,,0000,0000,0000,,Breathe out, letting things disappear.
Dialogue: 0,0:17:43.26,0:17:47.37,Default,,0000,0000,0000,,I'm going to be quiet for five minutes,
Dialogue: 0,0:17:47.37,0:17:53.24,Default,,0000,0000,0000,,when I start speaking again it'll be \Nclose to the end of meditation.
Dialogue: 0,0:24:00.87,0:24:06.89,Default,,0000,0000,0000,,Sot it's getting close to the end of the\Nmeditation now.
Dialogue: 0,0:24:06.89,0:24:11.37,Default,,0000,0000,0000,,How do you feel?
Dialogue: 0,0:24:11.37,0:24:14.80,Default,,0000,0000,0000,,What's it like inside?
Dialogue: 0,0:24:14.80,0:24:27.81,Default,,0000,0000,0000,,How peaceful are you and how relaxed is\Nyour body..if you can feel it?
Dialogue: 0,0:24:27.81,0:24:31.00,Default,,0000,0000,0000,,Sometimes the body gets so relaxed that
Dialogue: 0,0:24:31.00,0:24:34.20,Default,,0000,0000,0000,,it just disappears, it is with your mind
Dialogue: 0,0:24:34.20,0:24:38.28,Default,,0000,0000,0000,,and that relaxes, it gets so peaceful,
Dialogue: 0,0:24:38.28,0:24:43.23,Default,,0000,0000,0000,,so free, not a thought in your mind.
Dialogue: 0,0:24:43.23,0:24:46.99,Default,,0000,0000,0000,,How blissful is that..
Dialogue: 0,0:24:49.61,0:24:57.15,Default,,0000,0000,0000,,And also know what works,\Nwhat works for you,
Dialogue: 0,0:24:57.15,0:25:02.08,Default,,0000,0000,0000,,because every time you meditate\Nwe learn,
Dialogue: 0,0:25:02.08,0:25:08.57,Default,,0000,0000,0000,,we learn and get better\Nmindfulness and kindness,
Dialogue: 0,0:25:08.57,0:25:14.34,Default,,0000,0000,0000,,for the feedback until we\Nbecome in our own ways
Dialogue: 0,0:25:14.34,0:25:18.08,Default,,0000,0000,0000,,expert in meditation.
Dialogue: 0,0:25:20.22,0:25:23.61,Default,,0000,0000,0000,,I'm now going to ring the gong\Nthree times.
Dialogue: 0,0:25:23.61,0:25:27.26,Default,,0000,0000,0000,,When the gong finishes sounding\Nfor the third time
Dialogue: 0,0:25:27.26,0:25:30.100,Default,,0000,0000,0000,,please come out from the meditation.
Dialogue: 0,0:25:32.46,0:25:37.01,Default,,0000,0000,0000,,[gong 1]
Dialogue: 0,0:25:37.01,0:25:41.05,Default,,0000,0000,0000,,[gong 2]
Dialogue: 0,0:25:41.05,0:25:48.90,Default,,0000,0000,0000,,[gong 3]
Dialogue: 0,0:25:48.90,0:25:54.71,Default,,0000,0000,0000,,It's nice..\Nyeah..