Day 107/365: Guided Meditation | Ajahn Brahm

This track includes several tools to help strengthen your meditation practice. About 15 minutes; Dharma talk/meditation advice and inspiration; about 15 minutes of guided meditation; about 30 minutes of silent meditation practice; and a Q&A session/closing thoughts after the meditation practice.

Transcript

So it's now three o'clock and welcome everybody to this afternoon's meditation class.

And even though it's still some restrictions here in Western Australia,

We are allowed 20 people in the hall and we have a few people here which is wonderful to see.

Not up to 20 but it's very different than talking to an empty room.

And next week we'll be able to have more people in here as the restrictions are eased further.

Whether there are restrictions or no restrictions for our activities here,

It's hard to think that meditation is an activity.

It's even hard to think of it as a gathering simply because we sit here,

Close our eyes and we almost like un-gather,

That we un-meet the world by allowing the world to disappear and vanish from us.

And the perceptions we have of our life just are allowed to vanish and disappear.

One of the reasons why we do meditate and get into some nice quiet states of meditation,

It does sometimes mean that what we experience is a little bit strange.

It appears strange but after a while we get used to it.

We understand this is just the nature of the mind.

And as we experience our mind in more and more depth and we get more in tune with the internal workings of the mind rather than how it relates to the outside,

We understand it so well that then we take that understanding.

What happens to us in life,

What happens to us in our world,

We do not get so upset or excited or afraid of what happens.

It's like we have got a resource inside.

It's something which Ajahn Chah would always say,

Our real home.

Our real home is never going to be made of bricks or wood or concrete or rammed earth or anything else which is common in the construction industry.

Our real home is inside.

And we go to our real home whenever we close our eyes,

Sit down and meditate deeply.

It's wonderful to see the appearance of that real home.

First of all,

It has to be our body just disappears.

Our body seems to be that for many,

Many that are worries and concerns,

Even like past,

Early life trauma,

Sometimes even previous life trauma and there are such things as previous lives.

And some of that is actually stored in our bodies,

Tightness and tension.

Sometimes that has to just be being with until the point comes that it disappears.

The body relaxes.

It's as if the tightness,

The tension,

The heat in our body just becomes calm.

Calm,

I don't mean it disappears yet.

I mean it just doesn't change,

Just there.

It is sitting because it was cold yesterday,

Sitting with the air-con on in my room to heat it up,

Reverse cycle,

To heat up the room here in our Nalamara Centre.

And as the thing was heating up,

It was quite noisy at first.

We all know that when things become noisy,

As long as the noise doesn't change much,

Then it soon vanishes from you.

It disappears.

And that's the wonderful thing about meditation.

When things do disappear and vanish,

They're not there anymore,

Which means everything is calm.

Everything is peaceful.

And what was a burden is now taken away.

It's just like you had a big debt and then suddenly all paid off.

Yeah,

You're free of worry from that.

It's just like you had a sickness and it's cured.

You don't have to be concerned about it.

So all of these disappearing acts of meditation give us great sense of freedom.

And even remembering the sutras there,

Where the Buddha would say that the only time in his elderly years,

The only time his body was comfortable was when it disappeared,

When he could sit down quietly in meditation and the body relaxed so much,

It became like noise in the background in which his mind could discard off,

Discard so easily.

You become peaceful.

And our past and our future,

Which is almost like extension of the past.

Extension is we interpret the fears,

The hopes,

The dreams and the anticipations,

What's happening next and just what happened in the past.

It's one of the reasons why the COVID pandemic was just so disconcerting for many people because they never saw that coming,

They couldn't because they never lived through a pandemic before.

So it's something strange where we didn't know what to do because we hadn't got the experience in the past to actually predict or to get some handle on what's going to happen in the future.

But it's wonderful when you don't need either of those,

The future or the past.

You can just totally let go in the present moment and just be here.

And it's,

Many people have made a lot of spiritual bucks,

Money out of talking about the present moment.

But that was part of our meditation tradition in the earliest of times.

And it's an obvious thing that when the mind doesn't move,

The past and the future become irrelevant,

They disappear.

And of course,

The next thing which we let go of which gives us enormous freedom is our inner chatter.

All of these words which we say,

You know,

Sometimes I thought I was so smart,

Especially getting a good degree.

But then sometimes you talk to someone and you realize I had made a mistake and they were right,

I was wrong.

And sometimes you thought,

How come I was wrong?

And sometimes you understand just how all these thoughts which one has,

The inner dialogue or monologue you would call it because you're just listening to yourself,

How untrustworthy that is.

And how if we can just be quiet.

So the mind is not speaking to itself.

And everything becomes peaceful.

Sometimes people think,

Well,

You've just become stupid that way.

The Buddha wasn't stupid.

Ajahn Chah was certainly not stupid.

And all those great meditators I knew,

Both monks and nuns,

They were amazing people to be with,

So wise.

But most of the time,

They weren't thinking.

They were peaceful,

They were still.

They were listening to life.

And especially all those teachers I would meet,

Great monks and nuns,

That they would listen to life in the forest.

The forest had not been conquered by technology.

The forest was a much better reflection of what nature really is,

Always present,

But true.

And to go to places of nature and just listen without talking,

Feel,

See,

Without giving things a name,

Was just,

You learn so much.

The names sort of gave you a sense of safety and control over things.

And I do know because part of my education,

Part of the things I was interested in was in psychic research when I was at Cambridge,

Hunting ghosts,

Hypnotism,

All sorts of other things.

There was some,

One lecture I got from,

Please excuse me,

It's only one lecture,

On witchcraft.

What actually is witches?

How do they work?

And to realize that once you have a name,

You have power over that thing.

And sometimes if a person doesn't have a name,

You don't know their name,

They're free.

And that's just the things in our world.

When I don't know their name,

When I don't know the name of the bush which is through the glass on the other side of this hall,

When I don't know its name,

All I can appreciate is its beauty,

Its greenness.

So it's wonderful we don't try to find the names for things.

We can just let it be free.

And all the greatest wisdom will always come when a person is quiet and still.

When I call it like listening,

In the sense that all the people here are sitting in front of me,

It is under 20 people,

Thank goodness,

So we're not breaking any laws,

That all the people here,

None of you are making any noise,

You're listening.

In that listening,

You are absorbing,

Absorbing wisdom,

Absorbing all sorts of wisdom.

And if you are thinking,

Reacting,

Doing something,

Of course you cannot absorb.

One of the reasons why to learn how to be quiet,

To learn how to be still,

To learn how just to be aware without reacting,

Without giving things a name,

It stops the world in which most people live.

We live in another world of inner silence.

At first people may feel a bit uncomfortable there,

Simply because it's a place they're not used to,

A place they cannot control.

But the more you are silent,

The more you don't think,

Talk to yourself,

But are still very,

Very aware,

The more you get to understand.

It's like you're listening to the teacher,

The Dharma,

Which is why when you are silent,

The mind just opens up.

It also,

You realize a very simple teaching,

That all those thoughts take up so much energy.

People in this world complain about tightness.

Even in a time of COVID,

When it's locked down,

So when you can't go to work,

And so many things people can't do.

Many people,

Some of them,

Just go and binge on movies,

Or just radios,

Or eat,

Not radios,

But music or eating or something.

You can't just do nothing.

With our meditation practice,

We can learn how to do nothing.

And after a short while,

I mean it is a short while,

Where you should become comfortable,

Comfortable just sitting here,

Not thinking,

Not planning,

And you realize what you are really doing,

Is you're not wanting.

Whenever you want something,

You put it into some sort of words,

Cup of tea,

Go toilet,

And a book of my emails.

But when you are quiet,

There's nothing to do.

And after a short while,

Again a short while,

The mind becomes peaceful and energized.

And that peace,

That energy,

It is the same as the abandoning of the five hindrances,

The problems of meditation.

You're still,

You're quiet,

You're peaceful.

The mind wakes up,

It gets energy and stillness.

And that still energy of the mind is very beautiful.

And you,

From a very beautiful beginnings,

It gets even more delightful,

As little by little you develop the joy,

The peace,

The silence,

All three aspects,

Like three faces of a triple faced diamond,

Same thing,

But just from different angles,

Joy,

Peace,

Great mindfulness.

And when these things occur,

The mind is very satisfied,

You're happy meditating.

And afterwards,

You ask why?

Why is that such a beautiful meditation?

You realize that the mind needs some joy.

The mind desires happiness.

And if you give it beautiful happiness,

The real happiness,

The stillness,

It doesn't want anything else.

All these other happinesses in the world are pretty fake,

Compared to the happiness of stillness.

When you have the happiness of stillness,

Here you can go back into the world,

But you never be,

You never be enamored with the happiness which leads to many,

Many difficulties and attachments and complications and the happiness of the mind is so superior.

And it still is peaceful.

The other thing is the happiness of the mind,

It isn't yours,

There's no you there,

Which your body vanishes,

As time vanishes,

As thinking vanishes,

As wanting vanishes.

The thing which you identify as your personality,

As you,

The thing which you give your name to,

That vanishes as well.

You're not there anymore.

Know what a wonderful thing it is to get rid of Ajahn Brahm,

If you're Ajahn Brahm,

To get rid of whoever you think you are and feel so peaceful,

So wonderful,

So free,

When you're not there.

It's one of the reasons why that good old Ajahn Brahmali,

He sort of,

He took some of the recordings and transcripts of some of the talks I give to the monks,

Edited it and got printed as the art of disappearing.

It's a wonderful title.

This is not about you becoming a bigger person,

A stronger person,

But a bigger target to suffering,

For you vanishing,

You're disappearing,

You're not there anymore.

And that's how you feel in the meditation,

When the body goes,

When time vanishes,

When there's no words in the mind,

You're perfectly aware.

What are you aware of?

All the different flavours of happiness as the mind gets more and more peaceful,

More and more separate from the world which most people know.

You're leaving that world.

That is real spirituality.

So anyway,

Once I get started talking about this,

I can sometimes go on for a long time.

It's supposed to be meditation.

So I'm going to stop now and that's just an introduction on the power of meditation,

Where it leads,

Why we do it this way.

So if you're not already sitting down in a comfortable position,

Please wherever you are in the world,

Or not in the world,

Metaphorically,

Please cross your legs,

Or if you're sitting on a chair,

Let them dangle over the edge of the chair,

Close your eyes.

Just the art of closing your eyes is just learning that you can leave this world,

You don't need to keep looking at it.

You're in a safe place and the sense of sight can be put aside for this period.

You don't need to have your alertness drawn outside of you.

It's said that alertness is inside.

It starts on your body.

I'm aware of my body.

Making sure I'm sitting in a reasonably comfortable position,

I need to adjust,

So I do adjust.

When the course awareness of the body just results in a few physical adjustments,

Then I go deeper.

Much better.

I like to start with my legs.

Simple technique,

But not to be diminished in something which is,

Ah,

I don't need to do that,

I don't want to do the deep stuff.

All very deep meditations begin with standard carefulness attention to the beginnings,

To the preparations.

It's one of the reasons I give the fifteen minute introductory talk,

To speak slowly,

Softly,

To get the mood of meditation established.

Maybe you've come from your homes,

Rushed here or whatever you've been doing,

It calms you down,

Preparation.

And I ask my legs,

How are you?

With kindness,

Not like a principle in a strict school,

Telling people how you're working,

What you're doing,

But with a lot of care,

I ask my legs,

You find the more kindness you have,

When you ask somebody something,

The more they are able to reveal to you.

So I ask my legs with lots and lots of kindness,

How are you?

And they reveal whether they are relaxed or whether they are tense,

Whether they are sick or wounded or hurting.

So I learn about my body,

And it tells me some of the things which it hides,

Because it knows that I care.

If it doesn't need anything,

Like even more adjustments,

I will do that.

If it needs scratching,

I will scratch the itch.

And I stay with my legs as long as it's needed,

Until I can move,

Knowing that they are relaxed and at ease.

Sometimes the next place I go is my butt,

It's quite an intense feeling,

Sitting on a cushion,

With all of that pressure on these muscles at the bottom.

If you are in a chair,

It doesn't matter how much the upholstery is or how thick it is,

Still there's tension there,

Pressure.

You feel it.

Do you need to adjust it?

I do.

I will adjust it slightly.

Now when my butt is as comfortable as possible,

I move up to my back.

I start off with my waist,

Making sure everything is loose there,

And up my back,

Up my spine.

Releasing my back,

Relaxing it,

Caring for it,

So it feels really comfortable.

When I feel like I cannot improve the feelings on my back,

It's time to let them go,

Go to my shoulders,

Making sure they're nicely at ease,

No tightness there.

Spend a lot of time with the posture,

Simply because it means I can sit long periods of time.

It also means I'm developing this awareness and kindness.

As I'm watching my body,

I'm always in this moment,

That's where bodily feelings exist,

They exist right now.

It's a little exercise also,

Focusing in the moment with kindness.

I allow my awareness to go down my arms,

Past my elbows,

Down to my wrists,

Nothing really going on there,

So I pass by very quickly.

If you've got some injuries anywhere there,

You can pause,

Give some good energy to a scratch or a wound,

And then move past that onto your hands.

I've adjusted my hands,

I wasn't really aware of how I had them a few moments ago.

Now I am,

I make sure they're really good.

I go back to my neck,

On top of the shoulders,

Underneath my head,

Making sure the head is well balanced.

Now there's no tightness,

Or no unnecessary tightness of my neck muscles.

And inside my neck,

My throat,

Making sure that's comfortable too.

Then into my facial muscles.

Amazing every time I start meditation,

I think I'm pretty relaxed,

You can always take it much deeper into relaxation.

All the muscles are my,

My eyes,

My mouth,

To loosen them,

Mindfulness knows now,

It knows next,

It knows the time after,

And it's really easy to perceive that those muscles have got more loose.

So mindfulness gives you the feedback.

And then as usual,

I become aware of my whole body,

Sitting here.

Cared for,

Relaxed to the max.

Until I can pick up what I call the delight of a relaxed body.

Sometimes these delights,

These happinesses,

They're there,

We don't even look for them.

Because I'm used to them,

Know what they feel like.

You notice them and here they come.

I'm enjoying the body being at peace.

The burden which has been put down.

It's not that I have to hold the body still,

Just there's no reason to move.

I enjoy the delight of a body which has been relaxed.

And I go deeper,

Deeper inside the mind,

When the body is relaxed,

It will soon disappear.

I go inside the mind now to my peace-o-meter,

How peaceful am I?

I try to focus more on this moment,

On my past,

I'm just allowed to evaporate away.

The future,

I know the future is just made right now.

I know this moment in that sense contains the future.

From here that it grows,

Like a big tree grows out of a little seed.

That seed is now.

So I make sure this moment is pure and peaceful and free.

Every good quality I know,

Including silence.

I include in this moment.

And I soon start becoming aware of my breath.

I don't even count breaths,

Only one breath,

Only one part of the breath,

That which is happening right now.

Just being peaceful with it,

Being kind,

Not giving it a name,

Not judging it,

Being a friend.

A real friend doesn't judge you,

Just loves to be in your company.

I'm allowed to be in the company of my breath.

It's hard for me to keep on talking now,

So I'm going to be quiet until the end of the meditation.

Just be peaceful,

Be kind,

In this moment and silent,

And let the meditation evolve.

Or I would say,

Involve,

Going in deeper and deeper.

And let the meditation evolve.

And let the meditation evolve.

And let the meditation evolve.

And let the meditation evolve.

And let the meditation evolve.

And let the meditation evolve.

And let the meditation evolve.

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Anyway,

Someone told,

This is from the Netherlands,

Someone told me yesterday that the Buddha did not teach present moment awareness.

He asked for an example in the suttas and I couldn't think of one.

Did the Buddha teach this?

Yes he did.

And it's in the Bhaddekarata Suttas.

They're in the Majjhima Nikaya,

Bhaddekarata,

B-H-A-D-D-D-A,

B-H-A-D-D-D-A and then apostrophe E-K-A and then R-A-D-D-D-A.

I think in the translation which Bhikkhu Bodhi did,

I think he called one fortunate knight,

Wasn't it?

A single excellent knight,

Yes.

And there you see the three suttas in that little group and they all mentioned just letting go of the past and the future and staying in the present moment.

So I don't know who that person said that Buddha did not teach present moment awareness but he certainly did.

And that's the sutta which you quote.

From Tokyo.

Tokyo has nice parks with ponds but it is filled with people and it takes a few hours to get to the mountains.

How important is nature for a peaceful life?

Nature is helpful for a peaceful life but it's not totally necessary.

After nine years living in the forests and jungles in northeast Thailand,

I came to Perth.

I spent the first range retreat living in number four Magnolia Street,

North Perth.

It was not a jungle at all and it was with people.

I told this to the monks that if you,

Four Magnolia Street just around the corner in Charles Street,

There was like a nightclub at the time.

Every Saturday night,

Sometimes Fridays too,

There was like a rock concert which was really noisy.

I could hear it.

So nature is the nature of human beings there.

But what I had the advantage of is I've lived in nature for a long time and so that when I came to Perth,

I was living in a suburb,

North Perth,

In the suburb,

I knew how to close my eyes and to let the suburb go,

To let the noise go,

Let the people go,

Let the sound of cars,

Let the sound of electric guitars on a Saturday night disappear.

So then it all vanished.

So the real nature was not the nature of the birds in the trees,

Was the nature of the,

Just the way the trees move towards the sun.

It was the nature of how the mind can be still,

The inner nature,

That was the best.

That's what you learn from a lot.

And even the nature of Northeast Thailand,

I just do remember,

Snakes,

Mosquitoes,

What else was over there,

Just hot,

Food,

Frog on rice.

Which was not very nice,

But you know,

It was,

That was nature.

But anyway,

How important is nature for a peaceful life?

It helps.

But of course you are really important too and you can bring that peace into anywhere in the world.

And one of the little exercises I did once,

It was,

I remember years and years and years ago,

The Burmese students were protesting about,

Sort of the government at the time,

So about 20-25 years ago,

I think,

Maybe even 30 years ago.

And because most of the Burmese are Buddhists,

There are many of them,

They asked me to,

We're doing a little,

Not a demonstration,

No violence at all,

But to do a raising awareness of the situation in Burma,

Or Myanmar,

I don't think it changed its name at that time,

But anyway,

I'm not sure.

But anyway,

To raise awareness in the Uniting Church,

Which was opposite the western end of Hay Street Mall.

And they said,

We're just asking,

Can you just come and meditate for two hours there,

Just to sit quietly?

And I thought,

Wow,

What a wonderful opportunity,

To actually to take the,

See if I can meditate in the middle of the city.

I didn't realize just how middle of the city it was,

Because right opposite on the other side of the road,

Which was it Barrick Street or something,

I don't know what the street was,

But the opposite side of the road was this,

What is it,

Video game store called Time Zone,

Yeah,

Time Zone.

And I was just opposite on the other side of the road,

And I was blaring out this really loud music all the time.

And then there was the trucks going past,

And people going past.

I thought,

This is great.

And sitting down there,

There was no cushions or anything,

Just sat on the concrete,

On the paving stones.

I thought,

Wow,

This is a nice test.

Let's give this a go.

And of course,

It was pretty easy to cross your legs,

Straighten your back,

Close your eyes,

And just not paying attention to all this incredibly loud sound.

It can be done,

Because I learned how to do that in Thailand.

Just when you can meditate in the jungles and the nature,

You can actually just let it go.

And you go into nature just to get some peace and some happiness.

But then you just go into the quietness inside your mind,

Which is way,

Way better.

The question from the UK,

How can we ensure that we get our meditation practice in as mothers,

Where we get interrupted by our children a lot?

This is a classic story,

Which I got from one of the mothers at the Armadyl group many,

Many,

Many years ago.

She was a young mother,

She had two children,

And she had long hair,

Long black hair,

I remember this mother,

I don't remember her name,

But she said that I was so difficult,

So trying to meditate when you've got two young children,

A boy and a girl,

Because they said as soon as I crossed my legs and was quiet,

Made sure they had everything they needed,

Then there would come,

Mummy I need a glass of water,

Mummy I need to go to the toilet,

Mummy I need.

.

.

And she realized it was only just trying to get her attention,

But it always disturbed her.

When she refused to be disturbed,

They would just pull her long hair and it would really hurt.

So she told me with a great smile on her face,

She said,

What I did one day,

I said,

Right,

I'm going to meditate,

I don't care,

You can pull my hair until it comes out.

She just sat down and the kids said,

Mummy,

Mummy,

I need to go to potty,

To the toilet,

Mummy,

Mummy,

I need a glass of water,

Mummy,

Mummy,

She didn't move.

So the kids tried the next level,

Climbing all over her and pulling her hair,

Shouting in her ear,

Mummy,

Mummy,

Mummy,

She didn't move,

Even though it hurt.

And the next thing which I always respect the ingenuity of young children,

Mummy,

Mummy,

Mummy,

Sarah's got a knife out of the kitchen cabinet,

Mummy,

Mummy,

John has turned on the gas.

That's what they actually said.

And Mummy said,

Oh,

I don't care,

You can just cut yourselves up and blow up the house,

I'm meditating,

Because she was so determined,

You know,

Just to have a bit of time by herself.

In her house,

There were two kids there and that's what she did,

She meditated for about half an hour or a little bit more.

And then when she opened her eyes after the meditation,

She found the house was still there,

It hadn't blown up and the two kids were just playing quietly in the corner,

They hadn't chopped each other to bits with the knife.

And she said from that time on,

She could always sit down and meditate,

Just tell the children,

I'm meditating now,

I don't think you need.

And the children knew they could not disturb them,

They never did.

Sadhu Sadhu,

She won her time to meditate.

So you got interrupted by children a lot,

Yeah,

Of course the children will interrupt you,

They love you,

They want some attention,

That's what it is.

And so all you do is just,

Okay,

Now what do you need?

Okay,

That's it now,

I'm going to meditate.

And you'll find your kids get used to you.

And then it's all mom's meditating now,

You can't disturb her.

And they'll even protect you and look after you because they love you.

They realize at that time they can't get your attention.

And the second part of this story is,

So many mothers,

They told me afterwards,

With again a big smile on their face,

They say that,

Oh,

I came home from work,

Really tired and I didn't want to come to meditation tonight.

My kids said,

Mommy,

You go into meditation,

It's,

I'm done meditation group tonight,

You going?

So no,

I'm too tired,

I'm just gonna have a cup of coffee and have something to eat and just watch the TV or something.

Mommy,

Mommy,

You should go to meditation.

Like a five or six year old kid saying this,

Mommy,

You must go to meditation.

I don't want to.

Mommy,

Go to meditation.

Why?

Said mommy.

And the answer was just a classic.

Mommy,

Because when you come back from meditation,

You were much nicer,

More pleasant mommy.

What a great argument that was.

And so if you meditate properly and you get peaceful,

Relaxed,

Of course,

You're a better mommy,

A better daddy.

So,

You know,

If you are a mother,

The kids will realize that.

Make sure that they've got everything they need.

Make sure you've done as much as you possibly can to look after them.

And so I'm meditating now.

Once you decide to meditate,

Make sure you actually do meditate and don't move until afterwards and the kids,

They will happily look after themselves.

So that's if you're a mommy.

Similar,

If you're an abbot of a monastery,

A teacher,

It's the same.

Sometimes people,

Ajahn Brahm Ajahn Brahm emergency,

We need you.

Ajahn Brahm Ajahn Brahm.

Something's happened.

Oh,

Forget it.

I'm just going to meditate.

You sit there and just.

.

.

Even if the monastery burns down,

If all the monks disappear and get married,

If the Buddhist Society goes to jail for some reason or not,

For not doing the right things,

I don't care.

Actually,

I do care.

But when it comes to meditation,

Especially when you do retreats,

That's it.

I'm on retreat.

And after you come out,

Hey,

The monastery is still here.

It's amazing,

Isn't it?

In other words,

You realize that people will look after the place when you're absent meditating.

Okay,

So thank you for those questions.

Are there any other questions that have come in from overseas or comments?

No.

How about some questions from the audience here?

Oh,

Okay,

Then we can finish off.

Okay,

So as usual,

Ever since the COVID thing,

I just got into this habit,

Someone asked me to do this,

And I really like it,

To give it a little blessing at the end.

It's one way if I can give my metta and well wishing to everybody either here in this room or listening all over the world.

SABBA ROGA VINIMUTO SABBA SANTAPA VAGITO SABBA VERA MATIGANDO NIBUTO CHATOWANG BAWA SABBITIYO IWACHANTU SABBA ROGA VINASATU MATE BAWANWAN TARAYO SUKHIDIGA YUGOPA WA APIWA DANHASILIT SINI CHANG WUTA PA CHALINO CHATOWANG DAMAWATANTI AYU WANO SUKHANG BALANG Very good.

Okay,

So thank you for coming and I hope you enjoyed the meditation today.

Reviews

Great lighthearted teachings

So very grateful for these talks and practices. Thank you. ☮️💖🙏🕉️