[ai_playlist id=”194340″]
Guided Meditation, by Phillip Moffitt:
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Transcript:
…in the body. This is the Buddha’s instruction and the very first foundation of mindfulness. The core teaching on how to do mindfulness, how to practice it. Mindful in the body and the body. Both internally and externally.
At some point, you naturally become aware of the breath. It tears your body’s sensations that’s arising and passing, just like all the other body sensations. The breath, too, has a felt sense. If you’re drawn to it, you may like to breath, the primary object of meditation at this point. If not, stay with the body as a whole as a primary object and you can go back and forth between the two. One in the foreground, one the background. Relax the tension in the breath.
Not controlling the breath. You may be experiencing the breath as pressure or pulsation or vibration or tingling, or weighed mention in and out. No particular way. It has to be in present. You may feel the breath primarily in the belly or the chest, the throat, or the tip of the nostrils, just at the beginning, right above the upper lip. Ease. Ease of breath. Relaxed mind. Enjoying the sensation of breath. That little energy impact of the inhale. Maybe a relaxation or releasing of the exhale. The energy impact through the whole body of the inhale as the ribs respond, the chest responds. The ease in the throat or the neck or in the skull, or in the chest of the exhale. Shoulders maybe relaxing. Palms, quiet. Any sense of ease of well-being that arises, create it with a small smile. Invite it to spread without pushing it or trying to hold on to the cease. Just relaxing. Relax the tension that’s receiving the experience. Softening into it. Here. Now.
For tonight, for the mind wonders as it is likely to do, for when you become aware of that, pause for a moment. In this moment, you’re awake, you’re mindful, you know the mind has wondered. This is what it’s like to feel present. To wake up. Notice that when you are awakened this way, you have choice about your attention. That you can choose to place the attention back on the breath. Very healthy moment of realization. Choice about our tension. And then gently but firmly return to the breath.
Just this one inhale. Just this one exhale. Here. Now. Spacious. Breath and other body sensation, arising and passing in the stillness of mind.
(silence)
If the mind has wandered when you wake up, pause, know you’re awake and start over. So simple. So relaxed—the tension. Stillness of mind just for an inhale. Stillness of mind just for an exhale.
(silence)
Realizing the body as an ally in helping you be present in this moment. How can you be present to meet experience throughout your day? Sometimes, when we’re under a lot of pressure, we actually cannot find the breath or the breath can actually be alarming, because it’s a little jagged or a little fast, but there’s the good old body. There’s always some place in the body that’s neutral even if you though there are places that are activated. And walking around with this general body awareness, very powerful way to be in the moment in our daily lives.
Before we have our break, the announcements for the evening, I’ll be back here along with Sally Armstrong and others teaching the concentration retreat on… starting August 10th, and I don’t know if there’s any space available in that. I don’t think there is. None. And then, I will be here on August 29th, teaching a day long called Exploring the Dharma through Poetry. And this is one of my two favorite day-long of the year. It’s really, if you enjoy poetry at all, it’s really fun. And I select the poem, I take a number of days selecting poems. I collect them all year. At some point, I decide on the theme. And this year, it’s joy and grief. Exploring joy and grief through our mindfulness practice. And then, at first, I start with the breath. Oh, I probably got a hundred and some poems. I got it down to 60, then down to 40, and then finally down to 24 poems, and everyone who attends read the poems and the course of the day, that wants to read the poem out loud. And it’s really fun, so I recommend that. And then on October, I will be here for an Introduction to Insight Meditation day long. That’s October 25th. And Dharma Seed, there’s a little ___ on the book table with info about dharmaseed.org and how you can listen to tonight’s talk and many other talks at dharmaseed.org. It’s a wonderful resource for us. And I am supposed to ask you to make sure your cellphones are turned off for the talk. I would be more interested in having your cellphones turned off for this meditation, but and there’s also ___ information on the bulletin board and on our website. And then I’ll say the rest of the announcement towards the end of the class. So, have a 15-minute break. 15-minute break. Get to know someone you haven’t met before.
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