So now is the time for us to learn how to meditate and for the,
I guess,
For the Sri Lekha Netball team,
How to learn to meditate so they can levitate and give themselves an advantage on the netball court.
So if you close your eyes,
When your eyes are closed,
Only then can you have the awareness necessary to understand how your body is doing.
With your eyes closed you can be aware of the sensations in your body.
Awareness of those sensations grows with the first few seconds of meditation.
As you become aware of how your body is feeling,
If you need to adjust your posture,
The way you are sitting,
Please do so.
The awareness of the body tells you how you are sitting,
How you are feeling.
And your kindness,
Your care,
Adjust your posture accordingly.
So make sure that if you are sitting on a chair your feet are happily on the ground or on a stool or cushion,
Raised up if necessary.
If they are on the ground make sure your legs are properly crossed,
They are not going to be causing you too much pain or discomfort later on.
Whether you are on a cushion,
A stool or a chair make sure your bottom is comfortable.
It's amazing just how many times people wiggle when they are meditating.
It's because they never got their bottom in a comfortable position to begin with.
If any of you ever go to Asian countries and see those highly polished wooden floors in the Buddhist temples,
You know where they come from.
People meditating and fidgeting and polishing the floor with their bottom.
That's where it comes from,
Highly polished wooden floors.
We've got carpet,
We don't want to wear it out so please get in a comfortable position early on.
Make sure your back feels good,
Your hands are nice.
So it's the mindfulness,
Awareness of the feelings in the body,
Gives you the sensitivity and the kindness to adjust the body accordingly.
Never rush this beginning part of meditation.
Not only are you learning to work with your body to get a comfortable position but also you are developing the two very important qualities of mindfulness and compassion which you are going to use throughout this period of meditation.
And as you are aware of your body,
Learn to relax it,
Let it go.
Don't hold it tight.
Let go of fear,
Let go of control.
Just allow the body to be,
To expand,
To loosen up.
You are learning how to relax.
You can't relax the body,
It's going to be very difficult to relax the mind.
So relax the body first of all.
Anything which is tight inside,
Loosen.
Like these two beings pulling either end of your body.
Now they let go so your body can relax.
It's not being stretched or squashed,
It's coming to its natural peaceful state.
Let goes.
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This is the result of 30 minutes meditation.
Enjoy it,
Learn from it,
And become a very skilled meditator.
I am now going to ring the gong three times.
Please listen,
As usual,
To every ringing of the gong.
When the last ringing vanishes,
Then come out on your meditation.
At the end of the third ringing of the gong.
So,
You like to get yourselves comfortable again.
Those enlightened can go home now.
Those still,
If you have to become a gong,
You can stick around.
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