So now is the time to be travelling nowhere,
Because we've all been coming and going all day.
Now is the time to stop,
To put on the brakes,
To cut off the fuel supply and allow your vehicle,
First of all your body to be still.
Then allow your mind to be still.
Sometimes when you put on the brakes you have accidents.
You cut off the fuel supply and you just slow down slowly.
And the slow gentle calming down of the mind is the heart of what meditation really is.
So in order to slow down slowly,
Close your eyes,
Allow the body to be nice and comfortable.
Spend a few moments just with your eyes closed,
Experiencing all the different sensations in your body.
It takes a couple of minutes for the sensitivity to the body to establish itself.
Because when you start your mind is so busy looking and doing things,
It distracts you from the feelings of your physical body.
Now you have nothing else to do except feel how you're sitting.
This is important,
It develops some body awareness.
It also is wise because now you know how your body is seated.
You can compassionately adjust your posture to make it just right.
When you're busy sometimes you don't know how you put your body.
So a lot of sickness comes because we move our body backwards and forwards without being fully mindful of what we're doing.
And allowing the sensations of the body to become the focus of your awareness at the beginning.
If you ask yourself,
What am I supposed to be doing?
Just to know the body sitting here,
To know any sensations.
Usually the mind will choose the most prominent sensation in your body.
That's usually a sign that there's some problem there.
So either change the position,
Just adjust quietly,
Or just send some good energy down there.
Until the body feels just so relaxed,
So nice.
And when you are settled,
Allow the mind now to settle down.
First of all we settle it in what we call the present moment.
Everything which is concerned with the past,
With what's already happened,
With what's already gone by,
We don't allow that to come into our mind.
Anything to do with the future,
What lies ahead,
We don't let that come into our mind either.
Instead we just come to this here and now,
The present moment.
Whatever is happening now,
This is what we are aware of.
The sound of a door opening,
The sound of someone coughing or moving,
The sound of my voice,
Just attend to it in the moment.
Just like a host at a party is greeting every guest as they come in,
But not lingering,
Because if you linger on the guest who's just come in,
You miss the one coming just behind.
So just imagine you're like a host at a party,
Greeting everybody.
Every event of this present moment you greet,
You accept and you let go.
So you're free to know the next moment.
This is called present moment awareness.
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Once the mind is settled at the present moment,
Get really present,
So much that you can't even speak inside.
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Once again coming close to the end of the meditation.
How do you feel?
What's it like inside your mind?
At the end of a 30 minute meditation?
How much have you calmed down?
How slow have you become?
From running around so fast?
Now your vehicle,
Your body,
Your mind is no longer breaking the speed limit.
No longer breaking the speed limit.
How does that feel?
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It's important to review the meditation at the end.
Especially to know the result of meditation.
How it feels as a direct experience.
And know what caused this beautiful peace,
Rest,
Freedom,
Happiness.
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Understanding this is worth a hundred instructions on meditation.
Because you're learning now from your direct experience.
About what the beauty of meditation really is.
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So now I'm going to ring the gong three times.
Please listen to the gong.
And only after the third sound from the gong,
Please then come out for your meditation.
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