Namaste everyone,
Welcome to the meditation course with me.
Today I will share with you the practice techniques of mindfulness meditation.
The definition of mindfulness is that we fully accept everything that happens in our life.
The process of mindfulness meditation needs to meet three conditions.
Number one is weariness,
Number two is no judgment of good or bad,
Number three is being comfortably present.
Mindfulness meditation can cultivate our mindfulness awareness in various aspects such as body,
Breath,
Thoughts and emotions,
For example.
Mindful breathing means that when we breathe,
We perceive the changes in our body.
When we inhale,
The cold air enters to our nostril,
When we exhale,
The warm air flows out of our nostril.
In this process,
We don't judge if the cold or warm weather we like it or not.
Also the same way that mindfulness applies to emotions is we allow any emotion to exist.
We don't judge whether any emotion is good or bad.
We just accept and observe our emotions completely.
The more we reject a certain emotion,
The more it will come endlessly.
And we will experience the suffering cycle of emotions again and again.
If we just accept emotions without judging whether it is good or bad and we are aware of the present moment with the breath,
And when we will use emotions as an object of observation and be in mindfulness meditation,
Only in this way,
The emotion won't bother us.
OK,
Let's practice together now.
Firstly,
We start by cultivating awareness of the body.
We find a suitable,
Comfortable pose,
Sit still,
And we start to scan all parts of the body.
Starting from the hand to the neck,
Shoulders,
Left arm,
Left hand,
Chest,
Right arm,
And right hand.
Abdomen,
Thigh,
Calf,
Ankle,
Toe.
To be aware of the feelings of various parts of the body.
Which part is tense,
Which part is slightly itchy,
Or which part is tingling and painful.
We focus on that part,
Without subjective judgment.
For example,
There are irritation and pain on the body.
If you don't think those areas are bad,
We want to reject them.
We just observe,
Observe,
And observe.
It will naturally relax,
Accept the tough part,
Feel it in the moment,
And slowly cultivate our awareness.
This is mindfulness meditation.
We can apply mindfulness to our daily lives.
For example,
What does it feel like when we eat a piece of candy and put it in our mouth?
Does it feel the same after putting it in the mouth and having been in the mouth for a while and it has almost melted?
In this process,
We do not judge whether the sugar itself is delicious or not.
Nor we judge every stage of the sugar intake.
We just experience the whole process with an open mind.
At this time,
We are in mindful state.
That's for today's sharing.
See you tomorrow.
May everyone be filled with joy at all times.
Hário,
Ta,
Sa.
