Be Aware of Your Own

Meditation and Going Beyond Mindfulness - A Secular Perspective

So now we have three choices,

I will give you a lot of choice and ask you to raise your hand

So you can get a little bit exercise with your hand also

So three choices: the first is practiced meditation first, we practice together,

second: maybe I will tell you my story, how I learned meditation,

Third: how to meditate.

So, which one first?

Practice first raise your hand, ok.

My story about how to learn meditation, how to meditate?

I think my story about how to learn meditation

When I was young, around seven, eight years old, I had the panic attack, so I was looking for solution

My father was a great meditation teacher so

I thought "maybe I should learn meditation from my father"

But first I thought "oh, maybe I'm too young to learn meditation"

So I discussed with my mom "should I ask? my father to teach me meditation technique or not?" and my mom said "yeah! good idea" but I still thought "oh, maybe I'm too young, my father may say, oh you're too young, or maybe you´re stupid, I will not teach you meditation"

so, I was afraid, so then one day my father said

you want to learn meditation?"

I said "yes, who told you?"

and my father said "your mom did"

so, my mom asked my father on behalf of me without my permission but he was so happy, he said "Wow good you're very young

But are you interested to learn meditation?

You can ask me any question and I will teach you meditation".

So, the first I learned meditation which is breathing meditation, watch breath,

one of my first meditation training

but what I found is very boring

I sit there and watch breathing

All my friends are playing down there, you know, and I can hear their voice laughing

but I sit there, I thought it's already 15 minutes but I did 5 minutes only

so I like the idea of meditation, but I don't like the practice of meditation feeling very bored.

So when I meditate I have good feeling after that, it helps for my panic

but then I cannot meditate too long, so my meditation is on and off, and my panic also up and down, up and down, up and down, like stock market.

So when my panic comes, I try to meditate so what I do is

When the panic comes I said "Hello panic, get out, I'm meditating"

Breathing in and panic become stronger, sometime louder

so then I was little bit disappointed, I thought "meditation helps my panic but actually not", then I went back to my father and I told all this my experience about the meditation, with my father, and my father said "don't say get out to panic.

You have to welcome the panic". For the meditation, panic doesn't become obstacle for meditation, so panic it's ok, not panic it´s ok

I thought "Wow, interesting". So then I changed my style of meditation a little bit

What I did is I begin to say welcome to my panic

so when panic comes, I was meditating and I said "hello panic, welcome" much better, so I was very happy

Eventually what I did is "hello, panic welcome

(If I say welcome and you will not come again, right?)"

So my motivation is to become same thing again.

So I learned meditation when I was 9, 10, 11, 12, 13

so when I was 13 years old in India a place called Sherab Ling Monastery

There they're going to start traditional three-year retreat for three years

so I asked His Eminence Saljey Rinpoche one of my important teacher to have permission to enter three-year retreat

but I'm I was a little bit afraid, maybe he said "no", because I'm too young and I asked my father to ask Saljey Rinpoche, so that Saljey Rinpoche accepted.

Then I can able to join the retreat. So, the main point is, If I can able to go into retreat, then my laziness will not come,

because I have this laziness always with me, so then I entered the three-year retreat.

First, one month, wonderful, no lazy, I was so happy.

One month and one week, lazy begin to come up.

After two months later, oh lazy is all over the place.

So, back to before my habit is become less. Although we have sessions, but inside session, first a little bit (laying back) and slowly (doze of to sleep)

So not only that: now my laziness and my panic they too become good friend,

and now my panic become worse then I thought "what should I do? I still have two more years to go

that's the first year, beginning of first year, so I have two years and nine months.

So I thought "what should I do?"

then I remember the teachings from my father, and all the other teachers, they told me that "don't fight with the panic, make friends, and panic become support for your meditation, panic become your teacher, panic cannot become obstacle for meditation". Why?

The essence of meditation is awareness, and awareness is like space and the panic is like cloud, or the weather

Weather: sometimes very cold, snow storm, wind and now today wonderful weather. I brought good weather

The small storm can change the nature of space or not? cannot change? The space cannot change by good weather, bad weather, blue sky with sun shining or tornado (oh you don't have to tornado right? Hurricane? No). Sometimes it's not storm

This cannot change the nature of space, space always free, always present, pure, always pure.

So the awareness is just like that.

And this awareness is behind of all the thought, emotion, perception, feeling. So of course, behind our panic or so panic is just like snow storm.

Five or six weeks before, we have snow storm?

weeks before we have snow storm?

So I remember all these teachings, so then I decided to say "welcome, Really welcome" from my heart to my panic. I thought "Ok, now from now on I'm going to learn how to live with my panic.

Not try to get it up, not try to block, not try to fight".

So I sat in my room, because I cannot join guru practice we have everyday, two hours of group practice, morning one hour, evening or something like that. So when I join group practice my panic become worse, so I stay alone in my room and really welcome my panic staying aware

After few days, me and my panic become very good friend

I'm feeling kind of like exciting when the panic comes

The symptom is there

You know from here heart beats faster. Boom

and then tight here get dizzy sweating and feeling of like

When you're in the aeroplane, then the aeroplane face

Facing the turbulence like this whew like that right feeling like that, but but it doesn't bother me

normally

When the before panic is almost going to start I feel panic or panic

No, it's a coming again. What shall I do. meditate.... breathing...

It doesn't work

Now, ...Halo, Okay, Come , come, come (welcoming panic)

Try it and Oh interesting. awareness still there,

continue awareness..ok

So very interesting feeling. Then I can able to join guru practice

There was wonderful

And after few weeks later

Me and my panic became good friend

Then something happens

Something bad happens. Should I tell you bad news?

Not a happy ending

It's okay bad ending

No problem. So the very bad ending is after few weeks later

Panic says goodbye

Me and my panic became very good friend now

When panic doesn't have good heart, super bye

and panic gone

So I miss my panic

Panic became my teacher, my friend, my support for my meditation

So I learned a lot from my panic actually. Today, I'm here maybe because of my panic

And I really believe this meditation technique changed my life. So I believe that can sense other if it was a life

So this life I've been teaching meditation all the time not higher I have passion

okay, so now my story about how to learn meditations finish

so now two choices

How to meditate first or practice first

OK, so how to meditate first, so as I told you the essence of meditation is awareness

So, do you know awareness

So how many of you know awareness raise your hand

And how many of you don't know awareness raise your hand

OK, and how many of you maybe I know, maybe I don't know, raise your hand

OK, actually, I think you all know awareness

Should I give you an example or not?

Yes, so those who says I know awareness, of course, you know, so you pass

Those who says I don't know awareness

Do you know you don't know awareness or no?

Those who range those who raise your hand saying that I don't know when it's right

So, do you know that you don't know awareness?

Yeah, that's obvious

So if you know you do more awareness and that is the awareness

So those who says I don't know awareness meaning, you know awareness so you also pass

Those who says maybe I know maybe I don't know, right?

Not sure

Do you know you're not sure?

Do you know you're not sure so there's also awareness

So you also pass

so actually all of your pass so

Congratulation

So now ... Awareness is essence of meditation. What is the essence of meditation? Awareness and you know awareness, right?

Those who know awareness, you know awareness. Those who don't know awareness. (actually) You also know awareness

Those who not sure, you (also) know awareness

so as I mentioned before

Awareness it's like space

Space cannot be changed by cloud, beautiful cloud, ugly cloud, dark, bright, it doesn't change. It's always there

So now you prove that the awareness is always there whether you know, whether you don't know whether you doubt

Whether you're not sure

It doesn't change the awareness

So awareness always present, always there and always pure

So therefore for the meditation

It doesn't matter, good feeling like blue sky with sun shining or it doesn't make obscured (hide) by bad feeling like snowstorm or doesn't change like mist temperature laid out

Awareness is like sky, space, sun

Now we have one big problem

Should I tell you the problem or you want to find problem by yourself, if you find by yourself is better actually

Quite difficult, but it will stay with you

If I tell you, you understand then after a while you forget

So which one better you want to find by yourself? Or should I tell you?

So for that I will give you five minutes of discussion time.

So the discussion topic is, 'What is the essence of meditation?' Awareness, so what is awareness just like space

Awareness meaning knowing

You know what you're thinking what you're feeling what you are doing, what are you seeing, what you're hearing, so just knowing

So there's awareness

So you all have awareness all the time?

Before you learn meditation, you have awareness

so the essence of meditation is awareness and awareness is with you all the time

So now the big problem is then why you have to learn meditation?

That's the discussion topic

You have awareness all the time

Then why I have to learn this awareness. I'm in the meditation, meditation is the essence of awareness. Awareness is with me all the times. What's the point?

So what things change after learning meditation ?

I have awareness all the time. So what meditation makes something change

So that's the discussion topic and you have to discuss this for five minutes

You can start to two people three people doesn't matter. Okay, you can talk to strangers. No problem. Don't be shy

You spoke about awareness of awareness and awareness of unawareness

Some of us are aware that we're unaware and others are aware that we're aware and if we're aware that we're aware

We're also aware that we run away

Is that confused enough for you?

So for myself, I like to be aware of my awareness and as much as I can and I want you to teach how to be more aware

You don't need more awareness because you have awareness all the time

When my mind wanders, I'm aware of where my mind is wandering,

but I'm not aware that I'm here.

I want to be here all the time

We were discussing four years ago before my daughter was born I was meditating and I found my awareness was really like seeing the clouds

Coming staying and going now. My daughter is two and a half years old

I have a very busy life. I found my awareness like shooting star

That's where I am now, maybe I'm just attached to that

Being aware and I try to find some answer how to continue so we're of space-like awareness rather than the wind has been constantly trapped in the clouds. So you you're saying that normally we have fixed

Maybe a fixation but now we need to learn without fixation awareness.

So when this gets whatever there's cloud, it tends to get caught up in the cloud

so to be aware of the space like

Okay clouds is the content of awareness I think.

We're already quite aware of certain things to varying degrees or aware about we're unaware and for me, I find that it's about accepting why I'm aware of

So sometimes those two things can be at conflict. But if I meditate they become more together

We were discussing how awareness is a mix between physical sensations and mental thoughts so it is a unity rather than a separation and so many people are aware of what they're thinking but they are disassociating with what they're feeling and this is I think the real way to us

A sort of a different platform where you're aware of both your thoughts and your sensations and the fact that because these have evolved the the sort of

Thinking part has evolved a lot more than the feeling part

Especially in the world that we're living in that we're constantly thinking

but really the feeling part is the most primordial (natural) part of our beings so to really

Be aware we ought to be in a place where we have a sort of awareness of both our physical sensations as well as our thoughts

Okay, so up there and then here

So it's thinking why do we meditate, we already have the awareness before after during?

But we suffer

So I think it's something to do with suffering and trying to find the cause of suffering or the root of suffering because it's there now in our awareness and I think suffering is something we want to deal with

So meditation whatever it is, is targeted at that.

So I came here because I am seeing awareness as a state of mind to reach and like looking for ways to how to not to see it as a state of mind to reach

Rather not to see it as an achievement, but naturalize it

That a clarification?

To realize for yourself

Well, along the lines, a fool who persists in his foolish shell become wise and it's to sort of run yourself out of steam

Chasing something that is always like beating a drum in virtue in search of a future

If so, you can come back and just know the thing for the first time basically to exhaust yourself or to exhaust the seeker.

So you all , these questions. This is is the purpose of it simply of meditation.

When we were talking about this, so the problem is perhaps the conceptual mind that we kind of in the school taught to kind of label things and give you know abstract

You know the things we aware into concepts

Labeling them and then those are very useful in our daily function to achieve things to solve problems

But that also make our mind kind of lose touch of the reality and so I think so. We thought that's a problem why we already have awareness still come here to learn so

Only time I ever achieved a very deep peace in meditation was through going straight through the middle of some very painful things and I wasn't able to do that at will so I don't have great meditation

But you need to look for one big pin pudding

No, I just don't know how to work with them properly

The other thing that struck me very much when we were talking about awareness is I work with some people who have suffered very greatly cuz I'm a counselor and great traumas and they'd their awareness they could have

With all of us if it can happen to anyone the awareness splits off from the presence to such an extent that it really goes somewhere else

Sometimes people don't remember what they experienced

It's like having two or three personalities

So this is called dissociation and it seems like the opposite

It's like when something is so painful, we can't keep our awareness with it

So that's a theme of staying with containing the pain, the suffering seems to be as something's on my mind.

We have awareness but then we don't know how to keep awareness but here we don't know how to make with, be with non-judgmental awareness

We have too much in the head, cannot be in the feeling so and so on

How can we do that awareness without judgment

Awareness connected with the feeling and awareness without the loss into the cloud

How we can do that so

If we say normally, I need awareness, don't loss

Be peace; Don't follow thought in emotion, it doesn't work

This is become similar my meditation first my first meditation

But I say hallo panic get out

I'm meditating. Oh

It's coming coming at me. No, Good no Good, you (panic) keep quiet. And the panic become louder

So the most important point is

We all have awareness

Doesn't matter your panic or not panic awareness always there even while you have panic awareness

Very pressing and free. Why are you having panic and

Before you learn not only that before when you learn meditation you have awareness, right?

When you never heard of meditation still you have awareness awareness born with it

since childhood

But the problem is no no, I will tell you them. Yeah

Should I tell you

This is a big secret, you know

So you need to promise that you will never tell anyone

Promise promise

Yes, you can

It's in my books, you know

Okay, the secret is

You all are very

Secret

Okay a secret actually there's no secret

Okay, I will tell you a secret

Though we have awareness, but we are not recognized our own awareness. So that's that's the secret

There's no problem that whether we have this awareness or not

There's no problem. It's just like space

Whether we have space or not, there's another issue

But the issue is

We don't know space and we are lost with a cloud

loss with thought and emotion

So now how to be with space first. We have to recognize awareness and

That is it to maintain there is a cognition and there's the meditation technique

So we're alone eyes, but we forget we lost

But again, come back pocket come back. Okay, so

if you continue to maintain the recognition of awareness, that's the

The result of meditation

Then your mind become

Completely free the freedom what we call liberation

Tribal mine walkable mind mind become more calm peaceful

Not just peaceful and calm not just peaceful and calm become walkable. So all these quality comes

just

release awareness and maintain that recognition

so once you recognize and try to maintain the awareness that

maintained the recognition then

you will have a

lot of discovery

within yourself Wow

One moment for you. Cool

One moment. Aha moment

aha

Each time there's aha

The awareness will open up

Now our awareness narrow small and it's become less higher

baby, baby easy to cry

Like something slightly wrong not happy slightly, right? Oh, you're almost like Explorer Oh

Sometime you become frozen or you almost become melt little bit hot

Maybe outside don't see people don't see you but inside you're maybe crying aside

Inside crying so

Now our mind is like that so what I call monkey mind

But as you connect with your own awareness

Nobody's awareness is your awareness and you have this you have it it's with you. So once you're

Recognizable open up and

Then you don't need to blocked or in emotion. Not necessary

Even you achieve thoughtless or a more emotionless meditation. It is not a good meditation

You may become little bit like a zombie

Maybe happy zombie. No

So not

not use

Not not too much use of it

So therefore what we call the real meditation you don't need to meditate

You just connect with your own awareness. Okay

So how to do them?

So that we have to practice step by step so first

We cannot really connect with the big awareness. So we have to connect with piece of awareness

So for there now, we will do meditation practice. Okay. So now how to practice meditation

First, please raise your hand like this, so

Do you know your raising hand

Yes, so there's awareness

So knows that your just be to be aware of that you're raising hand, okay

there any

sensation in your hand

What kind of sensation?

Cooling sensation raise your hand right in I'm sorry left hand

Okay

You know, there's cooling sensation, right?

So there's awareness or warm or heat sensation raise your left hand

Okay be aware of that so that is also awareness and

How many of you there's no particular sensation in your hand, raise your hand

Okay, if there's no sensation

Just know that there's no sensation and that is also meditation

Okay

so now how many of you

having pain around here

Please yet

Okay, do you know pain

So that's the meditation also

You're aware of the pain be aware of pain

No need to look for Pleasant unpleasant

It's also here

Pain is unpleasant feeling so just be aware of that pain. Okay?

So now put your hand down

Feeling relaxed

Pleasant feeling, right

You know that pleasant feeling

there's also awareness

now

in the awareness

Warm is ok,

Cool is ok,

No sensation also ok, pain is ok

relaxation also ok.

All these are in the awareness

right?

so you just need to keep connecting with awareness and

done

Doesn't matter what kind of sensation pleasing, unpleasing, neutral

positive , negative

virtual, neutral, It doesn't matter any kind of sensation. Just what do you have to do just to be aware of it, so

That's the meditation, @@@

understand ?

Ok, now we will do some more meditation exercise. So hold your hand like this:

Any sensation ?

Maybe there is sensation. Maybe there's no sensation. So be aware of whatever there in your hand, ok?

Join both of your hand be aware of tactile

And now rub

What do you feel?

Warm, right? so, faster

Now heat, we'll aware of heat

What do you feel? tingling, right? Be aware of tingling and cooling also

Ok, now left hand put down, and keep your spine straight and

And

Bring your hand close to your forehead

Almost touch to your forehead the hairs are touching (how do you call ? pores,tiny hair)

It's almost touching, feeling of tingling or itchy

Something like that, right? So

Now, please close your eyes

and

Please be aware of any

sensation in your forehead

You know your right hand also put down continue close your eyes

And continue to be aware of any sensation in your forehead

Pleasant sensation

unpleasant sensation

neutral

Even there's no sensation. It doesn't matter. Whatever

there in your forehead

To be aware of it

And now please move from your forehead to top of your head

And release muscles on the top of your head and

Be aware of any sensation on the top of your head

Now from top of the head to the back of the head

Relax your pick up head

Be aware of sensation

Now please be aware of your face, entire face, relax muscles in your face

cheeks, chin, ear

now

And to be aware of any sensation in your face

Relax your name to be aware of any sensation in your neck

Relax your shoulder right and left and be aware of any sensation in your shoulders

Relax your back from upper back to lower back

And to be aware of any sensation in your back

Relax your chest and stomach

To get to be aware of sensations in your chest and stomach

Relax your arms right and left and be aware of any sensation in your arms

Relax your legs right and left legs and be aware of any sensation in your legs

Now please relax entire your body be aware of

Sensation

in your body from head to feet

And

If you cannot relax, no problem just be aware that you cannot relax

So, you know you cannot relax that means you are relaxing

So relax is allowed not relaxed is allowed

Pleasant sensation is allowed no

Pleasant sensation is allowed

tightness allowed

and

Openness is also allowed everything is allowed

Don't worry there that there's

Mistake or

Maybe you don't know how to do

If you feel that your mistake

The mistake is in the Venice

So awareness is beyond mistake. It's

always free

It's genuine. It is pure

Just like space

So be yourself, don't worry

You don't have to pretend to be somebody or someone just

Be yourself be free

You want to cry you can cry you want to laugh you can laugh

If you cannot find awareness

Then that is also awareness awareness cannot find awareness

There's no

Need to worry that

Whether you're doing right or wrong

Right is in awareness brown is also in awareness

So be free

And be yourself

Now, please open your eyes and

Rest your mind just in bear awareness

Oh, okay. How is it

Easy or not easy easy raise your hand

Not easy raise your hand, so if you feel not easy, you know, it's not easy. So there's awareness

And how many of you confuse

Raise your hand

Do you know in your configs?

If you can if you know you're confused there's also awareness

you're connecting with others so you allow to be confused and

confuse confusion become

object Oh awareness just

Like cloud another cloud

Thought emotion sensation perception everything can be in the wareness

So therefore of course panic is one of them painting is like horican orchid, right?

So hurricane come from space stay in the space, this is all back into the space

Hurricane is changing by space cannot change

So panic come from the rareness stay in awareness dissolve into awareness, but awareness doesn't change

depending centric

Right

Next time if you feel panic

bring awareness to the body and

special for the sensation

so for the panic the sensation of

You know how to describe

Similar

Great

So I don't have to tell you

And when you feel angry go back to the sensation

body sensation

When you feel worried

back to the body

when you feel

the fresh scent and when you feel pleasant, so

Aware a pleasant so what happens by awareness if you connect with awareness again and again

automatically negative emotion will purify it and

Your what we call we all have this basic goodness our

Innate goodness

basically will

manifest

So if you connect more with awareness compassion will manifest

clarity will manifest

joyful

non-conceptual mind

Although

creativity your inner talent talents also will

increase

Just aware. Be aware

The practices look like boring

Right. Yeah. Oh, yeah. Yeah

They are

What again be real?

Today Isabella tomorrow also be over

Next Monday. Oh, I

Come here to learn meditation for feeling to help happiness. But this teacher

Technique

We are there how can this be aware and the happiness connection? You know, I

Cannot find connection between happiness and be aware

Many people ask me a question I come here

To learn meditation to be happy

But you teach me boring stuff

Which is what's your breath

Be aware of your breath

and the

Sensation sometimes there's not good sensation, you know

So a

Key point is for example

When you see the river

That means you're out of river

Isn't it?

If you if you have fallen into the river carry by river, can you see river?

You cannot see it you

Kind of feel like you're falling

But you cannot see the river, right

But when you see river that means you're out of river

When you see the panic

You not become under control by a name

But panic still might be there

the symptoms do there so

When you see the river, you don't have the block the river

Isn't it?

Let's give a continued

But for you, okay. Hmm doesn't matter river is calm or clear clean

or dirty and recall

Turbulence it doesn't matter but if you fall in the river come realize it better

Daddy and

Travelens, you know not so good and special a river has balls, you know

Our very own boulders boulders danger and if you ever become waterfowl

You die, right?

So normally these negative emotions

Has a lot of influence

for us

Positive emotion is the better. Peace is good

Panics no good because we are lost with it we have won with it we have won with this emotion

We are we are lost in the river carry by river. So what erful is not a good idea

But if you seeing the river

That means you're out of River. So then what erful is great, right?

Many people, you know take time off as boss to see their waterfall, right?

Spend a lot of money

To see the order what for?

So you can see another wonderful

Without spending too much money or free, you know

So three inner waterfall wonderful in hmm

So if you see the television you are not in the television

Some like that

So then slowly slowly you can find this awareness everywhere

we thought with feeling with the emotion with sensation and

You can see all this are coming in awareness stain awareness dissolve into awareness

Awareness the basis always there and awareness the free

Just like space

Therefore

So therefore as I told you before

the meditation actually we don't have to meditate just

recognized awareness and

Maintain that recognition with object now first object is the body special this sensation

Many of you will know this miss understand about meditation some people think meditation meaning thing of nothing

right

consultation

In Asia many people think meditation is like

Breathing

Keep quiet I'm meditating

so if Todd comes

Become big problem, you know and you're telling yourself

chanting

And in the rest

Should I tell you

No problem meditation like this

Please

So looking for peace and peace you will say I'm busy you

Need to make a point minimum

Feasible not come or some some people they realize

Yeah, so maybe I will teach you one very special meditation

What is the special food in England

Pasta fish and chips

Any good vegetarian dishes

But

Chips cheese and beans

Chips cheese beans

Mmm, so I will teach you

There is special meditation and this meditation called chips cheese beans

Okay

so 301 to learn

Chips she's been this meditation

quite long

Chips and beans, okay

chips and beans meditation

so for the chips and beans meditation

There's one rule

The one rule is you're not allowed thing of this. She's

Chips and beans not allowed thing

You can pick up anything else

fish and chips

Also, okay you can think

You can think about pizza humble

Salad

potato

Whatever you want and you can even think about your past history future plan

Every anything is okay except cheese beans

chips she's chips beans

Can nothing not allowed okay for one minute if you think of one second you will launch this meditation

So we be prepared, so please keep your spine straight

Please close your eyes

Now relax your body

And be aware of sensation in your body from head to feet

Laughing you can watch the feeling of laughter

Okay now the main part of meditation so I will say 1 2 3

So when you hear 3 not chips cheese beans

Two three matchups cheese beans

We thing of this one second you lost meditation, okay, she's chip-ins one second you lost meditation

Don't say that don't think about cheese cheese beans, okay?

Okay done no, I just relax

Okay, how is it easy or not easy easy raise your hand

Not easy raise your hand

Big problem

Yeah actually is not easy when you say don't think our mind will think

So when you say no

cheese chips beans

then we will think about

cheese chips beans and

many many different kind of cheese chips

Beans will come and they become more clear more fancy

loud

Right. So when you meditate you when you say chanting concentration, peace

Doesn't work

So many people looking for I'm meditating and I need non judgement state

So don't judge. Oh just come in on us. This is a meditation not judge

Not judge

So then just will come oh, I need to connect with heart no head one two three

Then how to say oh I'm busy, you know, you have to make appointment then I will see whether come or not

So for the event, it's not it

Everything is allowed in the wareness. So it's not it is the real not judgement

You don't have to meditate just is allowed, right?

So then it's not judging

That's okay not judges. Okay hat is okay hediye, so

Everything's okay. So then there is the freedom

There's non-judgmental and that is really connected with the developer of heart. The awareness is the deeper level of the heart

Then meditation has become very easy

right

now I will teach you one meditation technique so sometimes we need to

We need option because although meditation is very easy, but after some time we feel bought

Again the sensation

yesterday also sensation today

gosh sensation again, I

like the idea of meditation, but I don't like the practice of meditation so

If you felt like that then need to change it's a technique need to change so another training is sound meditation

So how many of you want to learn sound meditation raise your hand?

Mmm, good for the sound meditation. There are two steps

One how to listen to sound second sound meditation, okay

So first how to listen to sound

So, can you hear everybody if you can hear this sound raise your hand

Mmm now you know how to listen

So the first step is finished

And

Should I teach you second step

Second step has the one big secret so

Should I tell you the secret the secret is

The secret is sound meditation is already done

Finish

You understand or not?

How many of you not understand the secret raise your hand

meaning

Meaning is I ask you can you hear the sound you say? Yes

So that is the sound meditation

You are there oh

right

The ear and mine both listen to the sound. That is the sound meditation

Only the object is different

The essen is same the awareness the awareness

It's just awareness is the one

but when you

Use awareness with the body or sensation. Then it become awareness of the body awareness of sensation

Now you're using sound and it becomes sound meditation and it it can be

visual object can be smell

test

Sensation even thought any emotion also but thought emotion if you are new to meditation

You have to wait for a while

first you have to do this space this

foundation meditation like

Feeling sensation sound this one first. Okay. So now we're going to practice this sound meditation together

So please keep your spine straight you can

if you have

back pain you can use chair like me as

Long as if you can keep your spine straight little bit straight, you know, don't worry little bit like this

The river like there the river like that. No problem

So just a little bit relatively keep your spine straight

Loosely they are loosely

loosely keep your spine straight and

Close your eyes

So first relax your body and

Relax meaning not release is also allowed

And be aware of sensation sensation from head to feet

Now please listen to the sound

Okay now finish how is it

So some meditations better or the meditation with the sensation fits better

Sound better rescue him

Okay body sensation dress your head

Okay, so is it depends on the personality?

So if you feel body is more easy. You have to begin with the body a

Sensation in the body if you feel sounding some more easy, you need to begin with sound force. But even you feel sounds good now

tomorrow

Okay

next day, so so

nice day, gosh

sound

So you will feel you will feel bored and then back to the body you feel all nice. I

thought mmm I have

particular connection with Sun not the body, but it

Sound is a better

You will feel like that out of after few days later. So there's normal so you need to change

Different training although there's many different training, but actually only one right

What is the one?

Awareness. So another important thing is awareness is important, but

When you listen to sound you are not particularly thinking about awareness, right?

and not need also because you

Already recognize awareness. I told you

Event is important

The recognition of awareness important I already introduced you of Venice so that view stays

back of your head back of your mind

behind your heart the view and

Then the motivation that you want to meditate with the sound that that's the meditate that's the motivation

So this view and meditation change

The quality of the lesson listen to the sound automatically

So you didn't have to worry look for master rest awareness. I can hear sound

but awareness we're

Not necessary to look something extra

Yeah, but then there's later the

Awareness without object or something like this step by step. You can practice in the future

Okay, so I think we finished today here the talk

What time no, yeah

so actually I

Came to London

My book publisher asked me to come here

To say something about the book

But unfortunately book is not ready yet

and

Even title isn't already

But book writing is finished

It's about the Bardo part Oh dead end time

This will be the number fourth number of number fourth book

fourth book

Sorry about my English, you know

Do you understand my English?

Coach, thank you. So

Next year will come out so the title not sure now so in the book

There's a lot of story about

while I'm going to retreat

The first month I almost died

there was a foot poison and

So I had this wonderful experience

So it's a really related with the Bardo type talked about this in the book and

Next year

It will come out. I think so tomorrow. I'm going to meet with a my publishers publishers here No

Okay, so tomorrow

Yeah, so now the session for Q&A

You're going to reach for someone

Directly

Basically you can either use the mic to ask questions or if you prefer to

Write your questions down and give them to the volunteers. You can do it that way and the volunteers will bring them down to us

So if anybody wants to kick off

Okay first here

Yeah, I don't think you're in poacher. I

Was wondering when that when attending to the feeling in the body regarding a sensation

Sometimes a feeling can be so strong that it overwhelms you and then even if it's anger or something

There's no way to stop it

What is the difference between

Being aware of it or

Being stuck being aware of being stuck to it. Mm-hmm. Okay, so

although as I mentioned before

Awareness is always there never change

but

for the practical level

We are not connected with the awareness at the beginning. Although we have or we are not connect with our own awareness

We need to practice step-by-step step-by-ste step-by-step

So at the beginning when we have strong emotion

Then we cannot aware we feel overwhelmed

That's okay completely. So what we call there are four techniques

kind of like four

Four ways not for ways for

For approach maybe

So the first is I already mentioned back to the sensation

there's the emotion meditation also, but now

sensation back to the before the emotion meditation be aware of sensation is important without

aware of sensation you cannot practice

emotional meditation so sensation

Be aware of sensation now. It's very important. So

That's the first one what we call watch so there's four is watch

Try something different

Step back take a break for things

So watch, you already know.

Second. If the emotions becomes overwhelming, the sensation through stone, huh?

Empty

Pain hurt and

blessing cannot breathe

Feeling like I'm going to die now. There's many feeling so then you can stop

Then try something different number two turn focus on sensation listen to sound to change your focus

Okay when you listen to sound feels better

Come back again. Okay

Hold on. Okay. Stop listen to a song or watch your breath or even in the sensation in the body

don't watch the

pain area watch the numb area numb meaning maybe in the knees or hand or and

the the neutral sensation

neutral

Pad part of the body where there's a neutral sensation you can aware of that. So this is the try something different

number three step

back

meaning

when I practice

Meditation with my panic what I did is pay panic get out

I'm watching you, right?

so that

motivation or that

aberration fear fear or panic

Sometimes what I call panic a panic

it's stronger than panic and

These are the behind

Supporting the panic stay in the behind of the panic. So don't watch panic watch the fear of any aversion or

the resistance

or the belief

There's some background belief

So let's step back

Number three and sometimes even you do that doesn't work then check a brick

Most easy one, you know, you don't know how to do that, right?

We should take a break sometime

Do some physical exercise

and special physical exercise is really good if you have a stone painting or depression or

unhappy or too much emotion up and down do physical exercise and

Read booze or sleep or sometimes tire exhausted sleep. So take a break

so the four things but

There's the one thing which is sometime what we call energy movement

So and there's a movement is after some time

When you meditate after some time, then you feel something on your head the heat comes heat

Moving opening closing or from your spine this tingling

Something like going up and down or from your stomach. There's one

Feeling comes sometimes there's a vibration in the body

sometime pressure from forehead throat heart center strong pressure

So they had a sign of energy movement. So and as a movement has four things

the physical

sensation which is I just told you and

Number the second is sensory perception see something colors

shapes

visions or hear some sound

Music

messages

smell test

So these are five sensitive perception and number

Three is the sense of energy

Positive energy here negative in here

this

Teacher has blessing good

Energy that teacher has bad energy giving me obstacle

Someone is you know controlling me or spying on me or giving blessing on me something like

And the last one is emotion up and down

so this

Is not a bad, it's good what we call

transformation or prana Bindu Nadi meaning prana many energy

bindhu meaning like cells

nadia meaning nerves

So these are transforming when you meditate

So the for the for the process then we have this energy movement

So energy movement can be sometimes strong emotion comes filling up when you meditate

Sometime good sometime more angry. I have a meditation to get dizzy, you know, I

Suppose meditation is a benefit for me, but it may close for me, you know

So but it's a good sign. You have to recognize this energy movement. That's really important

If you don't recognize this energy movement, if you feel like something wrong with me or or I'm enlightened

I'm special

I'm crazy. Then. It's become problem. So actually, it's not problem

If you could go back in time and speak to the eight year old you that was just beginning to learn to meditate and

You could give them one piece of advice about

meditation

What would you tell your younger younger self?

except the panic

Someone there, no, okay. Well there

Thank you and Butchie

Well, I started meditation several years ago and in 2014

I attended this 10-day Vipassana ten Davey passion a retreat and

for me, it was really like a door opened and and it was really for me changed my life and

Then my daughter came and my life become very chaotic

now I felt as I said, you know the awareness is like

it it's just I

wonder if I have this attachment to you know, the experience I had before I

Wonder how should I proceed?

Thank you. Don't try to bring the past experience again

experience sometimes wonderful

next day gone and

Then some people they really like that wonderful experience

So we try to bring back that experience. So don't try to bring that experience. You continue to be aware that

Experien may not come again, but come in a different form

different experience so

That's really important. And another important is maybe you can

meditate while you are having

problem with your daughter

You need to build up this habit habit

so maybe

You need to choose one particular event

maybe

whenever you are having

Lunch or dinner or whenever you are having something with your daughter that time

remember in meditation particular time

Today also try to remember you will fail next day. You will fail fail is good if you feel more that's better

So you're Chinese so in Chinese what you call failure is the mother of success, right

Oh, yeah, sister. Bye

Survive

Thank you, so

Try again. Try again. Then you will build a new habit. So once you

success with that particular one event

Then is equal to other habit also

So you everybody can build a habit new habit so you can meditate

everywhere any time under any circumstances

Eight years eight or nine years before I came to UK and I own the television and I saw the advertisement

about

mobile mobile phone company and

They said you can use this

Brain or company everywhere any times even in the mountain?

You know, so I thought this is very good advertisement for meditation. I

Changed a little bit

You can meditate everywhere anytime even in the city

So while you're driving so in London a lot of one-way, right?

So you go. Oh another one way. Oh, yeah. No no way

So you have a lot of time

Or traffic jam is the best

Time for meditation, you know, you have to be in the gym for one hour

So you will have good meditation session one hour

So whenever travel gem meditate or you go to your home whenever you're open refrigerator

awareness refrigerator refrigerator

I'm going to turn it -

Something like that so you need to build up habit meditate everywhere anytime. Hmm

How do you practice detachment

detachment

this practice you allowed to have attachment and when you feel attachment watch the sensation in the body, I

mean to people and

Materialistic things and just everything else in general not meditation

Attachment about something or detachment. Yes

how do work with attachment right so

When you attach up the the people or money or whatever idea the sensation comes in the body

Chips beans

So there sensation so we have to watch the sensation in the body

So beer just just use the sensation as object of the awareness

Your mind sure mine. You don't have to say not husband. No attachment

If you said no, it does not touch. It does involve much

Some now attachment becomes stronger

But if you really lost with it, you mind. Oh

Then you will you will see them

Like this, you know

Try this. Everybody try this little bit like this cross your okay collapse one eye

Okay, now look at this thumb

So this is the object of your attachment. Okay. So now look at the tongue look at them. Bring close to your eyes close

close close

Clothes loss

Now whole world becomes. Um

You're gonna see only time so there's the attachment

It's really small right

That's the not only with them the

Things

even idea

Anything so once we go in there and then we make it bigger

And then we see the opposite. Oh, if I don't have this big problem. Yeah, I have this the wonderful

Oh, I wish I hit him more. What should I do? You know?

We have to know this is a crazy hour of mine. We make mountain out of more

More here, so

The perception how create this

attachment

So first is a view second for the meditation just watch the sensation. You don't have to say yes or no

Yes, what's what it's just watching it. Aha. It will helps number three

Bring that inhabit

the view and

awareness into everyday habit

So then you don't have to do anything without attachment. It will liberate by yourself

This question

Somebody yeah, yeah

Is it not?

Meditation awareness and sleep have become best friends. I tend to fall asleep

Every time I meditate how do I stop falling asleep during meditation?

So that's good if you

Especially in a night if you cannot sleep then just meditate

You can

combine

Meditation and sleep together so how to do that when you meditate then the sleepiness will come, you know sleepiness

Feeling little bit like drowsy

drunk

Unclear like that kind of feeling right so watch that feeling

We are aware of

feeling of sleepiness

Let's see, maybe I will have the sleepiness

If you realize then Silla business will come

No liver Vasilievich, so just feel this luminous

Good morning

So when you just relax then the feeling of sleepy

Drowsy unclear just being with a feel it just feel it. Feel it continue to be aware of it

If you are lucky

the moment of you fall into sleep

If you still maintain that awareness, then the slip will catch the awareness

Then all the slip become meditation

So you sleep one hour, you're meditating one hour

but

But you maintain the awarenes and a silicone and the moment of sleep if you mind go to the chips beans

No cheese chips beans so then is normal sleep

but but still benefit because at the beginning you are with awareness and

Special if you practice the awareness

When your mind going to the sleep?

That really affect the subconscious mind the unconscious mind. So it is the

That meditation is really benefit for you

We all have awareness from childhood but it's very difficult to teach awareness or mindfulness to a child

How can we at least start teaching them from young age? Yeah, so

for the child you have to

know how to

approach them

not like

how to say

giving order

it doesn't walk and

Then if you give too much order then they billable resist it

next time when they hear meditation, ah

Then no good, so you have to make it something like a reward fun

Playful and don't meditate too long for Chaya only few

Few minutes maybe us them for example in the bell

So when the

Bell sound going higher and higher us

Kid, raise your hand raise him

and then lower the volume of sound and then let

And awareness the body maybe put something

Object let keep lying down and put something on the belly and feel it that object maybe

dinosaur or

something

Feel something like that

As a cancer patient, could you give me any suggestions or advice from the Buddhist field?

How to chant every day or Sutra to do every day. Yeah, so

if you have diseases you need to change the motivation, so

The view and

Motivation these two are the really important factor. So the motivation

Want to heal the disease?

and the view is the

Awareness is a boon disease

so try to understand that and just whatever your

the

Feeling that the sickness which part a body you can scan awareness

So when you move your awareness with the

With the meditation with your body, so there's

What we call Pranab into nadi they all are moving so the oxygen the blood

the this the scannable a

sense of healing also comes

so it it will helps and special if you

Want to do any mantra we use normally put a medicine mantra one hunter called IATA

um, they can typically

Mohab behind the other some of that I saw so you can look in the internet you can find

So you can chain that one. Okay. Thank you

thank you very much for all of you coming and

This time

For this time Santa and all the

Supporters volunteers

Can you stand up all the volunteers no, no

volunteers

all the volunteers

And

This time the Jumeirah butcher is presence here and thank you very much for buses coming. Thank you

https://www.youtube.com/watch?v=ukTaodQfYRQ

Ideal City Living - ICL, GTV

Wednesday, 22 April 2020

Be Aware of Your Own

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