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here from the Big Island of Hawaii for
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my meditation spot where I spend two
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three months a year sitting every
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morning for the last four or five years
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so the goal of this series is to
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introduce all of us to meditation as a
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general tool wellbeing and also as a
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tool for healing for ourselves and
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others in this series I will try to
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introduce more of the basics of
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meditation and how it reflects in
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healing from my decades of experience
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training learning and practicing and I
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will try to take you through a journey
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from seeing the big picture from having
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the experience of meditation all the way
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all the way to what it does inside our
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body to our organs to our circulations
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to our tissue to our cellular level and
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we will start every session with a short
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meditation and if and afterwards I will
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start teaching on the part of the
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meditation so my goals with today and
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tomorrow is tomorrow give guided
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meditation and principles and cover the
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meditation and then give you the weekend
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to practice or to share with others who
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haven't been able to to join so they can
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listen to the videos and then pick it up
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again on Monday and do another sessions
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during next week where we'll go in
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greater depth and start building the
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building blocks of meditation and
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towards the end of the series I will I
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will start adding based on our progress
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specific healing components ok I looked
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like it is working because I'm just
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checking so IT and technology is not my
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strength and but I think it's working so
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it's good so we can sit with our back
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straight if you're sitting on a chair
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it's fine if you're sitting on the
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ground on a cushion and just feel the
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base of your spine your perineal area
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the area is the base of your spine
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between the anus the rectum and the
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genitalia this area that is right there
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there tends to be closed just fill it
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opening up just let yourself relax into
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your seat just let the gravitation do
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its work
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we fight gravitation all the time we
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resist so just let go and feel the
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opening in your perineum in your basis
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and from this opening there is a certain
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strength that comes along your spine all
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the way to the top of your head so your
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spine becomes elongated with no effort
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you can lift your shoulders and drop
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them lift your shoulders take a deep
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breath lift your shoulders and just
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relax and feel how just the awareness to
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the body is changing the perception of
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the body your hands are wrapping around
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your knees or hand inside hand at the
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bottom coming down
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your tongue is loose touching gently the
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upper palate the tiny space between your
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teeth and your gaze is looking forward
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with no effort about two or three yards
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to three meters and just bring your
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awareness to your body to the present
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time and feel how it's affecting your
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physical sensations how it's affecting
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your breath and now it starts to affect
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your mind how your Dyk diaphragm is
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moving more easily up and down with less
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effort just being aware of our body
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saying hello to our body and letting go
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of the contraction of the effort just
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slowly slowly loosening up and now that
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we prepared our body we're going to
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prepare our breath by inhaling and
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exhaling from each nostril left and
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right left and right left and right
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three time and then from both nostrils
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and we visualize that we inhale white
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light and we exhale black gray smoke we
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inhale healing and cleansing and we
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exhale all our traumas all our diseases
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all our difficulties so we inhale from
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both nostrils close the left nostril and
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exhale inhale from both nostrils and
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exhale
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inhale one more time and for the third
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time
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and from both nostrils we inhale and
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exhale inhale white light feeling the
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whole body and exhaling any tension any
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illness any diseases it's play gray
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smoke and third time and exhale and let
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the breath flow smoothly with no effort
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and just feel how this small exercise of
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cleansing the breath affects the quality
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of the breath and affect the quality of
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your body and how it affects your mind
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and now that we
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prepared our body we prepared our speech
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it's time to prepare our mind you
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prepare our mind by opening our heart by
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generating love and compassion to
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ourselves and to all living beings and
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we do it by understanding at least
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intellectually intellectually the
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Equality the evenness that in that every
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living being every person we know
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including ourselves people we like
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people we are neutral to people we don't
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like every living being wants to be
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happy and every living being experiences
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difficulties as part of our existence so
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in this way we open our heart to
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ourselves and to every other being
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understanding this equalness between all
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of us
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so we do the intellectual exercise of
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understanding and then we let go and let
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the understanding penetrates into our
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body and loosen the grasping loosen the
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contraction
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and on a deeper level for people who are
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more trained we understand that
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everything that arises from the outside
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to our senses everything that we
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perceive and everything that we feel
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think experience inside our body is
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impermanent it changes all the time
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nothing has permanent unchanging
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experience existence and this is what is
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equal to all experiences and
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understanding this reduces the structure
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the struggle reduces the contraction and
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we just rest in this understanding
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opening our heart and mind ourselves
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into every living being
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and now that we prepared our body our
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speech in our mind we can actually start
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the practice of the meditation we can
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start it by focusing on a point below
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your eye level you can pick if you have
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change for next time you can pick a
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pebble or a picture or a crystal or
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whatever makes it easier for you to
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focus and you just let your eye focus on
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the object not too tight and not too
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loose we use the door of the body the
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eyes to create focus and slowly we add
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our breath we exhale to the pour into
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the object and we inhale from the object
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we exhale to the object and we inhale
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from the object without losing the
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visual connection
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so we have the door of the body the eyes
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and we have the doors of the speech of
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the subtle energy of the body through
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the breath and now we end our mind we
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focus on the pebble on the object
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whatever you're using with your mind you
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either just three or third eye or focus
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or you project your heart into the point
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to a place where your visual
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concentration your breath and your
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mental concentration are inseparable and
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you just focus on this one point if your
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mind wanders the way it's not a problem
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just gently bring it back to the
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meditation by focusing on one thing our
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destruction slowly slowly fall away and
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we find a place of quietness quietness
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of peacefulness this is why this is
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called calm abiding meditation schemata
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meditation and slowly we also experience
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a sense of openness and clarity so for
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the beginners in the beginning the mind
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rebuilds like a blind rider on a wild
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horse or like a wild waterfall splashing
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all the time it's okay that's normal
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the moment that you recognize this
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restaurant restlessness is any roses it
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isn't inseparable from our regular
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existence this is the first moment of
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meditation and then slowly the
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meditation will open from a waterfall to
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a creek to a river to a lake and all the
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way to an ocean
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opening up and we can gently now bring
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our mind to the eye level and just let
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our gaze open into the space in front of
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us without holding without judging
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without grasping without rejecting just
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being opened and we start by being open
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to any visual sensations that come from
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the front
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and slowly while keeping it open we open
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ourselves to any visual sensation that
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comes from the right even if you just
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imagine it and from behind and from your
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left and from above and below so we are
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just open to any visual sensation and
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with every exhalation there is a deeper
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level of letting go of opening
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the body still the breath is flowing
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smoothly and the mind is just opening
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into the vast visual field that you can
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see right now
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and while keeping this we add any
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auditory sensation any sound that comes
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from the front and from the right from
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behind you from the left
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and from above and below so we just open
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ourselves to any input without judgment
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and now we can add any tectile
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sensations any olfactory sensations and
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any taste that we experience we are just
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opening ourselves and at the end of
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every exhalation we let go like cutting
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the web of a spider so our experience
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increases and expense the body is stable
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the breath is flowing smoothly and we
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are just opening up and use the breath
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use the end of the exhalation everything
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opened up
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and while we keep ourselves open to the
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outside we bring our attention to the
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inside we bring our intention inside our
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body to the sensation of our organs to
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our feelings to our thoughts and
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whatever your experience is okay if you
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have an amazing experience if you have a
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restless experience it really doesn't
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matter meditation is not about what we
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experience it's about our relationship
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to our experience it's about accepting
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everything that arises outside or inside
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acceptance allows us to let go of our
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struggle for our defenses of our
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contraction and we just rest in this
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place and we let now the outside and
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inside fall away the artificial boundary
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between the body and what's outside of
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the body to fall away and we just let go
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in this place our body stable our breath
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is flowing smoothly and our heart and
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minds are open
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and whatever you experience outwardly or
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inwardly don't contract into it
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just relax usually this stage for new
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people you either feel very tired or you
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feel very restless that's normal that's
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expected and over the series we will
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learn how to handle it and how to adjust
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it you're not the first one who is
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experiencing it and you are not the last
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one and now that we feel a greater sense
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of openness we can just rest in it a
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little bit
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enjoying the resting into the ocean just
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opening into the view
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with now with this openness we say good
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morning we say hello to our heart we
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take our hand and we put them on our
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chest relaxing the elbows the neck is
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long and just melt and feel the warmth
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of your heart it's an amazing experience
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for the first time to feel the warmth of
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the heart and expression of the innate
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unbound infinite love and compassion
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that the heart has its infinite healing
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power and let this heat spread anywhere
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in your body where you need it
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feeling your chest feeling your organs
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any place where you need it you can
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close your eyes a bit if it's better for
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you and just get a sensation the heart
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has no concepts the heart has no
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boundaries
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it's our conceptual mind our ego our
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reactivity our negative emotion that
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contract us the heart gives with no
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judgment and we experience this healing
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quality of the heart filling us until
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this quality filled our whole body the
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heart and mind are inseparable and feels
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start filling the space outside of us
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and we just sit in this place taking our
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hands down to our knees and just rest in
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this place of open heart and open mind
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and you can move your your feet and your
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legs a little bit a little bit I
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apologize a little bit more than 15
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minutes was closer to 20 to 23 minutes
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all right okay yeah so again thank you
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everybody for joining me and this is for
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me it's something that came spontaneous
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only a few days ago to do this in such a
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way and really for me it's an
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opportunity to share my heart whatever I
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learned in my life that benefited me to
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share it with others that's really my
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the third wheel of my life the third act
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of my life and now just turned 60 which
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is a very significant age in Chinese
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medicine in Chinese astrology in Tibetan
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astrology where you restart from the
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beginning and my goal until I leave this
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world is just to share my heart and
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share any knowledge whatever it is that
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I have in healing in different levels my
319
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clinic it's very technical it's very
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cutting edge a lot of breakthroughs but
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it's all sitting on this understanding
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of the infinite healing power of the
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heart so why am i doing this and I'm not
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a great meditation master there are many
325
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greatest greater meditation masters I'm
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doing it because I feel and I know that
327
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I'm offering a very unique integration
328
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of meditation of healing of the most
329
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esoteric practices and the understanding
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of biology physiology biochemistry and
331
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how our body operates from a Western
332
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medical perspective from a Chinese
333
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medicine perspective I'm a Tibetan
334
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medicine perspective and from different
335
00:22:39,279 --> 00:22:45,279
kind of medicine that I have learned
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over my life so my goal is to share it
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in a very simple way and I'm here with
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my coat I came here very early I sit in
339
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meditation and then I'm just sharing it
340
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with you
341
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unedited whatever comes out
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but one thing that I can tell you is
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with Saudis whatever I share with you
344
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comes from my heart and I want to share
345
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my heart with you because this is really
346
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a quality that each of us had if each
347
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person on this earth for one minute
348
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shared their heart with everybody else
349
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there will be peace immediately but we
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have to start with smaller things so
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let's go back and look at the meditation
352
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and start breaking it apart a little bit
353
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looking what it does all of us without
354
00:23:30,980 --> 00:23:36,740
exception want to be happy all of us
355
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without exception want to be healthy and
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vital yet all of us without exception is
357
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part of our regular existence as part of
358
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our human life which we will go into
359
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greater depth what it means next week
360
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experience difficulties experience
361
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suffering experiences pain we are very
362
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unique quality as human to experience
363
00:23:59,390 --> 00:24:03,650
moment of pain and suffering and to
364
00:24:01,910 --> 00:24:07,580
experience a moment of joy and happiness
365
00:24:03,650 --> 00:24:11,180
and sometimes when we are tuned to
366
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differentiate not only between them but
367
00:24:11,180 --> 00:24:17,000
what makes them happen so if we look now
368
00:24:14,960 --> 00:24:19,370
that we have this profound understanding
369
00:24:17,000 --> 00:24:22,630
and it is profound as simple as it is
370
00:24:19,369 --> 00:24:25,939
that suffering and difficulties are
371
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inseparable from our existence it's
372
00:24:25,940 --> 00:24:31,009
actually a relief because when we have a
373
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moment of difficulty we don't fight it
374
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so strong we accept it just like in
375
00:24:34,460 --> 00:24:40,430
meditation so we when we understand it
376
00:24:37,490 --> 00:24:43,579
we can ask ourselves what is the cause
377
00:24:40,430 --> 00:24:46,250
of this suffering what is the cause of
378
00:24:43,579 --> 00:24:48,829
this difficulty what is the cause of my
379
00:24:46,250 --> 00:24:51,160
emotional pain what is the cause of my
380
00:24:48,829 --> 00:24:54,139
stress and of course they are outer
381
00:24:51,160 --> 00:24:58,220
outer influences that we don't always
382
00:24:54,140 --> 00:25:00,970
have control over many times we do but
383
00:24:58,220 --> 00:25:04,309
the response is ours we own the response
384
00:25:00,970 --> 00:25:07,730
so what what is the root of these
385
00:25:04,309 --> 00:25:09,079
difficulties and when we really examine
386
00:25:07,730 --> 00:25:12,289
it deeply
387
00:25:09,079 --> 00:25:15,259
we recognize that the root of our
388
00:25:12,289 --> 00:25:18,259
difficulties is our grasping our
389
00:25:15,259 --> 00:25:23,779
contraction our clinging our
390
00:25:18,259 --> 00:25:26,990
identification our fixation we grasp and
391
00:25:23,779 --> 00:25:30,379
hold two things and we want to make them
392
00:25:26,990 --> 00:25:34,700
solid why do we want to make them solid
393
00:25:30,380 --> 00:25:37,000
because we don't want to change and this
394
00:25:34,700 --> 00:25:40,580
the first very basic recipe is
395
00:25:37,000 --> 00:25:43,369
aggressing to the self to our ego what
396
00:25:40,579 --> 00:25:47,299
we call ego clinking so regressed to our
397
00:25:43,369 --> 00:25:51,769
body and we hold to it and then it's us
398
00:25:47,299 --> 00:25:54,589
and them and then naturally when we are
399
00:25:51,769 --> 00:25:58,639
faced with with challenges from the
400
00:25:54,589 --> 00:26:02,809
outside or from the inside as part of
401
00:25:58,640 --> 00:26:07,490
our self identity as part of our
402
00:26:02,809 --> 00:26:11,990
grasping we react and this reaction the
403
00:26:07,490 --> 00:26:15,470
most Bex basic reaction in our life is
404
00:26:11,990 --> 00:26:19,400
our survival reaction our survival
405
00:26:15,470 --> 00:26:23,750
response what keeps us alive is also
406
00:26:19,400 --> 00:26:26,830
what causes our suffering this is a
407
00:26:23,750 --> 00:26:29,720
profound understanding and the focus of
408
00:26:26,829 --> 00:26:33,199
my upcoming book in English the survival
409
00:26:29,720 --> 00:26:37,089
paradox it's a paradox because to really
410
00:26:33,200 --> 00:26:40,250
live a long happy or healthier
411
00:26:37,089 --> 00:26:43,159
open-hearted life we have to let go of
412
00:26:40,250 --> 00:26:46,700
destroido so what happens when this
413
00:26:43,160 --> 00:26:49,880
happened in our body well let's look for
414
00:26:46,700 --> 00:26:54,259
a moment at how our body functions our
415
00:26:49,880 --> 00:26:57,680
body is based on movement on flow right
416
00:26:54,259 --> 00:27:00,200
if we don't flow for one two minutes we
417
00:26:57,680 --> 00:27:02,710
are dead if the heart doesn't send blood
418
00:27:00,200 --> 00:27:04,920
for one or two minutes all over the body
419
00:27:02,710 --> 00:27:07,620
we're not alive anymore
420
00:27:04,920 --> 00:27:10,860
so if this flow this breath this
421
00:27:07,619 --> 00:27:14,519
movement that keeps us alive when we
422
00:27:10,859 --> 00:27:17,399
grass or we contract we move from life
423
00:27:14,519 --> 00:27:20,129
to death we move from movement to
424
00:27:17,400 --> 00:27:24,000
fixation the first level that it
425
00:27:20,130 --> 00:27:27,300
happened is in our mind in our mental in
426
00:27:24,000 --> 00:27:30,720
our mental expression we can go into our
427
00:27:27,299 --> 00:27:35,720
past and fix it on the past guilt
428
00:27:30,720 --> 00:27:39,390
feeling profound sadness profound grief
429
00:27:35,720 --> 00:27:42,569
grief blaming others about thing that
430
00:27:39,390 --> 00:27:45,450
happened in the past that thing that
431
00:27:42,569 --> 00:27:48,389
relate to the past we are not able to
432
00:27:45,450 --> 00:27:52,559
let go of the past we can also great to
433
00:27:48,390 --> 00:27:54,960
the future anxiety fear worry about what
434
00:27:52,559 --> 00:27:58,109
will happen thinking about what will
435
00:27:54,960 --> 00:28:01,350
happen in the future all the time and we
436
00:27:58,109 --> 00:28:03,750
can grasp and hold to the present by
437
00:28:01,349 --> 00:28:09,719
being obsessively being too tight about
438
00:28:03,750 --> 00:28:12,480
what's happening right now all of these
439
00:28:09,720 --> 00:28:15,150
are happening all the time and all of
440
00:28:12,480 --> 00:28:18,450
these are controlled for the ones are
441
00:28:15,150 --> 00:28:20,759
not aware of it by different organ
442
00:28:18,450 --> 00:28:22,890
systems in the body this is an
443
00:28:20,759 --> 00:28:25,559
understanding that is not very developed
444
00:28:22,890 --> 00:28:28,080
in Western medicine that each of our
445
00:28:25,559 --> 00:28:30,960
organs has a physical aspect an
446
00:28:28,079 --> 00:28:33,720
emotional aspect and the mental aspect
447
00:28:30,960 --> 00:28:36,680
and we address them through meditation
448
00:28:33,720 --> 00:28:42,240
and healing and we'll even touch on it a
449
00:28:36,680 --> 00:28:44,960
little bit during this this this series
450
00:28:42,240 --> 00:28:47,579
of sessions so we we've talked about
451
00:28:44,960 --> 00:28:50,279
mental grasping that affects all of us
452
00:28:47,579 --> 00:28:52,049
right now if you are listening and you
453
00:28:50,279 --> 00:28:55,019
did the meditation you may feel more
454
00:28:52,049 --> 00:28:57,779
relaxed for a moment even and then
455
00:28:55,019 --> 00:29:00,629
certain thought comes up and we identify
456
00:28:57,779 --> 00:29:03,149
with it and we contract and then we feel
457
00:29:00,630 --> 00:29:05,130
relaxed it's happening to us all the
458
00:29:03,150 --> 00:29:08,130
time
459
00:29:05,130 --> 00:29:11,159
on another level it it affects us
460
00:29:08,130 --> 00:29:14,700
emotionally we get caught in an emotion
461
00:29:11,159 --> 00:29:16,919
in grief that we can't let go in anger
462
00:29:14,700 --> 00:29:19,319
and resentment that we can't let go off
463
00:29:16,919 --> 00:29:22,320
and these emotions can be devastating
464
00:29:19,319 --> 00:29:24,990
for example when we are caught in anger
465
00:29:22,319 --> 00:29:28,288
and resentment it has a profound
466
00:29:24,990 --> 00:29:30,720
physiological negative effect on us it
467
00:29:28,288 --> 00:29:33,710
damages the circulation it increases
468
00:29:30,720 --> 00:29:36,120
blood pressure it causes hormonal
469
00:29:33,710 --> 00:29:39,990
modification it suppresses the immune
470
00:29:36,119 --> 00:29:45,089
system it burns the adrenals etc
471
00:29:39,990 --> 00:29:48,269
etcetera and then if we are really have
472
00:29:45,089 --> 00:29:50,128
this grasping affecting our body and we
473
00:29:48,269 --> 00:29:54,058
all have because it's part of being
474
00:29:50,128 --> 00:29:57,329
alive it starts to affect our physiology
475
00:29:54,058 --> 00:30:01,259
it affects our circulation our blood
476
00:29:57,329 --> 00:30:05,128
gets thicker and more inflamed oxidative
477
00:30:01,259 --> 00:30:08,220
high oxidative cholesterol high
478
00:30:05,128 --> 00:30:12,509
inflammatory compounds in the body and
479
00:30:08,220 --> 00:30:15,870
our function starts to change until a
480
00:30:12,509 --> 00:30:18,628
place were actually distressing this
481
00:30:15,869 --> 00:30:22,558
contraction that really is not supposed
482
00:30:18,628 --> 00:30:24,599
to be there and again we will elaborate
483
00:30:22,558 --> 00:30:27,418
on what it means from a meditation point
484
00:30:24,599 --> 00:30:30,869
of view maybe tomorrow but next week
485
00:30:27,419 --> 00:30:32,929
this contraction starts showing up in a
486
00:30:30,869 --> 00:30:36,898
place where it's not supposed to show up
487
00:30:32,929 --> 00:30:40,798
this self-identification shows Anam bad
488
00:30:36,898 --> 00:30:43,739
in in part of our body and this part of
489
00:30:40,798 --> 00:30:46,648
the body loses the ability to understand
490
00:30:43,740 --> 00:30:49,230
that it's part of a whole or 50 trillion
491
00:30:46,648 --> 00:30:52,288
cells that are working together and how
492
00:30:49,230 --> 00:30:52,940
do we call it we call it tumors we call
493
00:30:52,288 --> 00:30:56,339
it cancer
494
00:30:52,940 --> 00:30:58,798
so the contraction of forming cancer in
495
00:30:56,339 --> 00:31:03,329
a place that it's not supposed to be
496
00:30:58,798 --> 00:31:07,679
here to being it's a direct relationship
497
00:31:03,329 --> 00:31:10,769
and effect of this very primal grasping
498
00:31:07,679 --> 00:31:12,630
and survival response now this survival
499
00:31:10,769 --> 00:31:16,769
response
500
00:31:12,630 --> 00:31:19,200
is profound because we are not the only
501
00:31:16,769 --> 00:31:21,210
one responsible for it our life
502
00:31:19,200 --> 00:31:23,880
circumstances and experiences have
503
00:31:21,210 --> 00:31:27,120
affected us different environmental
504
00:31:23,880 --> 00:31:31,649
toxins affected us and our ancestors
505
00:31:27,119 --> 00:31:34,648
affected us their genetics and their
506
00:31:31,648 --> 00:31:37,258
habits each of us are made from
507
00:31:34,648 --> 00:31:41,008
countless number of people if we go back
508
00:31:37,259 --> 00:31:43,679
5,000 years 2 times 2 times 2 times 2
509
00:31:41,009 --> 00:31:47,819
times 2 and they are all affecting us
510
00:31:43,679 --> 00:31:52,909
right now but we have the opportunity to
511
00:31:47,819 --> 00:32:00,000
actually let go of this intensity and
512
00:31:52,909 --> 00:32:03,028
expand so we should when we start we
513
00:32:00,000 --> 00:32:06,359
should take it one step at a time
514
00:32:03,028 --> 00:32:09,750
it's a little difficult as a beginner to
515
00:32:06,359 --> 00:32:12,599
melt cancer actually it's specifically
516
00:32:09,750 --> 00:32:16,500
difficult to affect cancer and maybe I
517
00:32:12,599 --> 00:32:19,199
will talk about it and we move along but
518
00:32:16,500 --> 00:32:22,440
we can start with different things when
519
00:32:19,200 --> 00:32:26,970
we are about to react and contract can
520
00:32:22,440 --> 00:32:32,308
we just catch our breath and relax for a
521
00:32:26,970 --> 00:32:38,058
moment how do we do it we do it by
522
00:32:32,308 --> 00:32:42,210
creating space if there is enough space
523
00:32:38,058 --> 00:32:45,028
between our thoughts if we remember to
524
00:32:42,210 --> 00:32:48,538
breathe evenly and slower and there's
525
00:32:45,028 --> 00:32:51,869
enough space between the breath it
526
00:32:48,538 --> 00:32:55,200
starts affecting our thinking process it
527
00:32:51,869 --> 00:32:59,388
start affecting our emotional process
528
00:32:55,200 --> 00:33:04,169
our psychological process and our
529
00:32:59,388 --> 00:33:06,000
physiological process it's amazing to
530
00:33:04,169 --> 00:33:10,710
understand the relationship between them
531
00:33:06,000 --> 00:33:13,500
and we will talk about it in in detail
532
00:33:10,710 --> 00:33:16,169
because it's my favorite subject and I
533
00:33:13,500 --> 00:33:17,970
don't want to just take a few of the
534
00:33:16,169 --> 00:33:20,960
last minutes we have today and kind of
535
00:33:17,970 --> 00:33:20,960
jump into it
536
00:33:22,140 --> 00:33:30,759
the same feeling of expansionary
537
00:33:25,269 --> 00:33:32,849
relaxation that we have for example we
538
00:33:30,759 --> 00:33:37,259
are just relaxing into the ocean
539
00:33:32,849 --> 00:33:42,389
listening to the waves the body is
540
00:33:37,259 --> 00:33:46,148
stable in the heart and mind are open
541
00:33:42,390 --> 00:33:53,649
and we just open ourselves to all
542
00:33:46,148 --> 00:34:00,668
directions and use the gap between the
543
00:33:53,648 --> 00:34:03,928
exhalation and inhalation to let go and
544
00:34:00,669 --> 00:34:03,929
just feel the relaxation
545
00:34:08,940 --> 00:34:14,700
this space this sense of relaxation if
546
00:34:13,168 --> 00:34:17,098
you are starting to have it in the
547
00:34:14,699 --> 00:34:19,980
longer you do it the more you have it is
548
00:34:17,099 --> 00:34:22,619
not only happening to us as a whole
549
00:34:19,980 --> 00:34:27,119
being it's affecting our circulation
550
00:34:22,619 --> 00:34:30,088
it's affecting our organs all the way to
551
00:34:27,119 --> 00:34:32,338
our cells to the way that our cells
552
00:34:30,088 --> 00:34:35,369
interact with their environments with
553
00:34:32,338 --> 00:34:38,730
our membranes and our intracellular
554
00:34:35,369 --> 00:34:41,159
processes which affect our metabolic
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00:34:38,730 --> 00:34:44,490
function our mitochondrial function and
556
00:34:41,159 --> 00:34:47,730
our well-being it is all interconnected
557
00:34:44,489 --> 00:34:49,908
it will be the focus of what I will be
558
00:34:47,730 --> 00:34:53,278
teaching and practicing with you either
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00:34:49,909 --> 00:34:56,548
work on killing myself and offering my
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00:34:53,278 --> 00:35:01,969
healing to others and the beauty is that
561
00:34:56,548 --> 00:35:04,650
all of us as a group can affect
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00:35:01,969 --> 00:35:07,558
ourselves and can affect anybody
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00:35:04,650 --> 00:35:12,349
connected to us and that's the power of
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00:35:07,559 --> 00:35:12,349
a group meditating together at the GU
565
00:35:12,480 --> 00:35:22,400
so this is a little bit about creating
566
00:35:17,250 --> 00:35:22,400
the space and when we create the space
567
00:35:23,119 --> 00:35:31,079
our tendency is to contract so we use a
568
00:35:27,780 --> 00:35:33,150
breath to create the space especially by
569
00:35:31,079 --> 00:35:36,179
relaxing in the gap between the
570
00:35:33,150 --> 00:35:39,030
exhalation which is a letting go passive
571
00:35:36,179 --> 00:35:42,839
process and the inhalation which is an
572
00:35:39,030 --> 00:35:51,109
effortful process we rest right there in
573
00:35:42,840 --> 00:35:51,108
the gap and let go we can't write
574
00:35:54,329 --> 00:36:03,579
the body stable the breath is flowing
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00:35:57,639 --> 00:36:05,858
smoothly and the mind is open and we
576
00:36:03,579 --> 00:36:08,619
just let go a little bit deeper every
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00:36:05,858 --> 00:36:11,308
time between the exhalation and the
578
00:36:08,619 --> 00:36:11,309
inhalation
579
00:36:29,239 --> 00:36:36,319
just letting go fill your mind and your
580
00:36:33,530 --> 00:36:43,790
heart relaxing and feel how it's
581
00:36:36,320 --> 00:36:46,360
creating a space inside your body when
582
00:36:43,789 --> 00:36:50,000
we create space that we are not used to
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00:36:46,360 --> 00:36:53,420
stuff is going to come up amazing
584
00:36:50,000 --> 00:36:56,690
experience or difficult experiences if
585
00:36:53,420 --> 00:37:00,760
we just stay open and we don't react to
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00:36:56,690 --> 00:37:00,760
them they will just dissipate
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00:37:08,519 --> 00:37:15,039
it is very important to let whatever
588
00:37:11,619 --> 00:37:20,469
arises just express itself without
589
00:37:15,039 --> 00:37:25,090
manipulating it it's a key point in a
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00:37:20,469 --> 00:37:27,369
key flowing meditation even if we have
591
00:37:25,090 --> 00:37:29,710
amazing experiences don't hold to them
592
00:37:27,369 --> 00:37:35,319
just let them go because something else
593
00:37:29,710 --> 00:37:37,869
will come so I'm glad for the
594
00:37:35,320 --> 00:37:40,660
opportunity today to meditate with you
595
00:37:37,869 --> 00:37:44,170
and give a short introduction about just
596
00:37:40,659 --> 00:37:47,589
the aspect of creating space we created
597
00:37:44,170 --> 00:37:50,769
space today by first focusing on one
598
00:37:47,590 --> 00:37:53,890
specific thing why did we focus on one
599
00:37:50,769 --> 00:37:56,860
specific thing because our tendencies to
600
00:37:53,889 --> 00:37:59,529
grasp but because of our grasping we
601
00:37:56,860 --> 00:38:02,950
jump from one thing to the other by
602
00:37:59,530 --> 00:38:05,650
focusing on one specific thing with our
603
00:38:02,949 --> 00:38:10,089
three doors with our eyes with our
604
00:38:05,650 --> 00:38:12,720
breath and with our mind slowly the
605
00:38:10,090 --> 00:38:16,480
other grasping starts to fall away and
606
00:38:12,719 --> 00:38:19,480
we find this place of calm and that's
607
00:38:16,480 --> 00:38:22,240
why this very simple meditation is such
608
00:38:19,480 --> 00:38:25,240
a profound health effects on blood
609
00:38:22,239 --> 00:38:28,839
pressure on the immune system on the
610
00:38:25,239 --> 00:38:30,339
cardiovascular system and emotionally it
611
00:38:28,840 --> 00:38:34,329
was found to be more effective for
612
00:38:30,340 --> 00:38:36,610
depression than antidepressants because
613
00:38:34,329 --> 00:38:39,369
we are calming we are chilling down the
614
00:38:36,610 --> 00:38:42,940
system and in the beginning we have to
615
00:38:39,369 --> 00:38:46,630
use an object to allow yourself to relax
616
00:38:42,940 --> 00:38:48,789
because our innate tendency and habit to
617
00:38:46,630 --> 00:38:55,119
grasp and then at some point we just
618
00:38:48,789 --> 00:38:57,759
open and let go without any object just
619
00:38:55,119 --> 00:38:59,319
opening like like the sky and the view
620
00:38:57,760 --> 00:39:05,060
here is really good for this and we'll
621
00:38:59,320 --> 00:39:07,880
be using it for this stage so
622
00:39:05,059 --> 00:39:09,230
just to recap what is the plane we'll
623
00:39:07,880 --> 00:39:13,010
meet here again tomorrow at the same
624
00:39:09,230 --> 00:39:15,469
time and again I will guide on a simple
625
00:39:13,010 --> 00:39:18,260
similar meditation so please feel free
626
00:39:15,469 --> 00:39:21,409
to share with others so they can join us
627
00:39:18,260 --> 00:39:24,500
and again this will be recorded on my
628
00:39:21,409 --> 00:39:26,480
one my on my facebook as videos so
629
00:39:24,500 --> 00:39:29,329
people can listen to it and then on the
630
00:39:26,480 --> 00:39:31,250
weekend hopefully you guys will listen
631
00:39:29,329 --> 00:39:36,940
to each power to each of the day so we
632
00:39:31,250 --> 00:39:41,480
can really pick up the pace next week so
633
00:39:36,940 --> 00:39:43,970
one important advice or heart advice
634
00:39:41,480 --> 00:39:45,740
don't get discouraged if it's hard for
635
00:39:43,969 --> 00:39:49,759
you to meditate if you are new to it
636
00:39:45,739 --> 00:39:53,899
it's a process we are all in the same
637
00:39:49,760 --> 00:39:56,480
process we are all in the same path we
638
00:39:53,900 --> 00:39:59,150
all have a tendency to fixate and we all
639
00:39:56,480 --> 00:40:01,490
want to be free and happy each of us it
640
00:39:59,150 --> 00:40:04,519
will move at a different pace and each
641
00:40:01,489 --> 00:40:07,039
of us is a different place I can attest
642
00:40:04,519 --> 00:40:09,590
from my own journey from my own joy
643
00:40:07,039 --> 00:40:13,909
intense grasping and ego identification
644
00:40:09,590 --> 00:40:17,780
it took me decades and oops really very
645
00:40:13,909 --> 00:40:20,629
strong obsessive discipline to a little
646
00:40:17,780 --> 00:40:23,540
bit melt away and open my heart and it's
647
00:40:20,630 --> 00:40:25,369
still a process I'm I'm blown away how
648
00:40:23,539 --> 00:40:28,940
everyday I learn something new about
649
00:40:25,369 --> 00:40:31,609
meditation but the secret to learning is
650
00:40:28,940 --> 00:40:32,539
not to hold to what we experience and
651
00:40:31,610 --> 00:40:36,170
feel aha
652
00:40:32,539 --> 00:40:40,340
this is it we have to keep it just to
653
00:40:36,170 --> 00:40:42,590
let it flow and as part of it we also
654
00:40:40,340 --> 00:40:45,890
don't hold to any benefit that we got
655
00:40:42,590 --> 00:40:48,019
from this practice we generated our
656
00:40:45,889 --> 00:40:50,420
motivation by opening our heart to
657
00:40:48,019 --> 00:40:53,599
ourselves and others so we are less
658
00:40:50,420 --> 00:40:56,240
contracted we try to keep present and
659
00:40:53,599 --> 00:40:58,400
open during the practice and then
660
00:40:56,239 --> 00:41:02,919
instead of grasping to any benefit as
661
00:40:58,400 --> 00:41:05,150
ours we dedicate it to any living being
662
00:41:02,920 --> 00:41:09,590
especially to people who are connected
663
00:41:05,150 --> 00:41:11,240
to us in any way into ourselves and we
664
00:41:09,590 --> 00:41:14,600
each do it in our own words maybe
665
00:41:11,239 --> 00:41:19,250
towards next week I will share something
666
00:41:14,599 --> 00:41:21,349
that people can read out but just take a
667
00:41:19,250 --> 00:41:24,110
moment and you just open your heart and
668
00:41:21,349 --> 00:41:26,960
any benefit that you got today just
669
00:41:24,110 --> 00:41:31,490
rejoice with it and open your heart to
670
00:41:26,960 --> 00:41:33,920
eat and take it in for yourself but also
671
00:41:31,489 --> 00:41:36,169
offer it to every living being that you
672
00:41:33,920 --> 00:41:39,260
are connected and this way it will
673
00:41:36,170 --> 00:41:40,630
amplify itself and the whole group of
674
00:41:39,260 --> 00:41:48,740
people who are meditating together
675
00:41:40,630 --> 00:41:52,070
create an energy so I hope to see you
676
00:41:48,739 --> 00:41:55,279
back here tomorrow and have a wend
677
00:41:52,070 --> 00:42:00,220
wonderful rest of the day wherever you
678
00:41:55,280 --> 00:42:00,220
are thank you very much
679
00:42:05,789 --> 00:42:07,849
you
51562
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