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  • - [Instructor] Welcome and thanks for taking out the time

  • for yourself

  • for what will hopefully be a nice inward journey.

  • So just start off sitting upright

  • feet planted on the ground

  • if you're ideally on some type of a firm chair

  • and start to soften your gaze.

  • If your eyes are still open, gently close them.

  • I like to leave my hands on my lap, palms up to the sky

  • but whatever feels comfortable for you

  • and then with your eyes closed,

  • gently become a little bit more aware of your breaths.

  • Make them a little bit deeper and a little bit slower.

  • At your own time, breathe in.

  • Breathe out.

  • Just a little bit deeper and a little bit slower.

  • So the whole idea behind meditation

  • is trying to ease all the chatter that exists in our brains,

  • trying to still our thoughts

  • and so as we do that and every meditation

  • I'm going to try to introduce some frameworks,

  • ways of thinking about your mind

  • but as you try to quiet the mind,

  • it will inevitably get distracted.

  • It might get distracted by some noise in the room

  • or some noise outside or more likely,

  • it'll get distracted by thoughts

  • that are just surfacing into your consciousness

  • and if that happens, don't let it make you anxious.

  • A lot of folks when they meditate,

  • they worry that they're doing it wrong

  • and then if they get distracted,

  • it actually makes things worse.

  • They say I'm never going to be able

  • to do this meditation thing.

  • The important thing is to approach the meditation

  • with a spirit of fun, a spirit of curiosity,

  • have a sense of humor about it.

  • We are all literally human and we do very human things

  • and so when you find your mind wandering a bit,

  • just laugh it off and say, oh, there you go, mind.

  • Just come back to the stillness.

  • Not a big deal, don't beat up on yourself over it

  • and as part of that as we go through this meditation,

  • as much as possible,

  • try to keep a little bit of a smile on your face.

  • Your eyes are closed but you can still smile a little bit

  • or at least smile with your mind.

  • Reminds you that this should be fun, this is relaxing.

  • So with that said, let's keep breathing in, breathing out

  • a little bit deeper, a little bit slower

  • and the framework that I'm going to introduce

  • for how you can still your mind is one that I use a lot

  • which is imagining all the thoughts in your subconscious

  • as the ocean and the surface of the ocean is the interface

  • between your subconscious and your consciousness

  • and most of us have a pretty choppy surface.

  • There's a lot of thoughts that are jumping up and down

  • out of our subconscious

  • and sometimes we're drowning in those thoughts

  • and one way to think about it is we can elevate ourselves.

  • We can elevate ourselves above the surface of that water

  • and when you start to elevate yourself,

  • you're not suppressing the thoughts

  • but you're just looking down on them.

  • You see that they're still there,

  • the surface is still choppy, there's still waves

  • but as you rise and you look down on it,

  • you realize that you are not those thoughts,

  • you are not the surface of the water.

  • So whether the thing that's bothering you

  • is an assignment you have to do

  • or some interpersonal relations

  • or just something in your life

  • not working out the way that you would like it to,

  • remind yourself that that is not you.

  • You are not defined by the outcome of that situation.

  • Those are just waves on that ocean

  • and the more that you surface above them

  • and you look at them and analyze them,

  • you realize that they have no control over you

  • and once that happens, things start to slow down.

  • The surface of that water begins to get calmer

  • and calmer and calmer

  • and there you are floating above that surface.

  • Just pure awareness

  • and you realize that you're a lot more

  • than you thought you were.

  • You aren't just your physical body.

  • You aren't just those thoughts

  • that you see as waves on the surface of that ocean.

  • You aren't even just that identity

  • that you associate yourself with,

  • your name, your position in the world, your status,

  • what people think of you, your relations.

  • Those are aspects of you but they aren't you.

  • You are something much bigger than all of them.

  • You are the space in which they occur, in which they happen

  • but they aren't you

  • and now let's just try to sit in that pure awareness

  • for the next minute or so and once again,

  • if your thoughts wander, not a big deal.

  • That's just the choppiness on the surface of that water

  • and you need to elevate yourself back to that pure awareness

  • and if the quiet bothers you, don't worry,

  • I will be back in about a minute.

  • All right, so that was a relatively short amount of time

  • for you to be on your own and as you'll see

  • as we do more and more advanced meditations,

  • give yourself more and more time

  • and over time, you won't need me talking.

  • In fact, that will probably annoy you.

  • You'll just be able to sit down and still your mind

  • and realize that you are not your thoughts

  • and these things that are bothering you,

  • they're only going to bother you

  • as much as you let them bother you.

  • In the whole scheme of things, in all of time and space,

  • none of them are really what should define you

  • or are anywhere near as important

  • as we sometimes make them out to be.

  • I'll see you in the next meditation.

- [Instructor] Welcome and thanks for taking out the time

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A2 初級

思考を海面として可視化するガイド付き瞑想 (Guided meditation visualizing thoughts as the surface of an ocean)

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    林宜悉 に公開 2021 年 01 月 14 日
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