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  • - [Instructor] Welcome, and thanks for joining me

  • on this, let's call it a voyage of the mind.

  • So before we begin, posture and breathing

  • make a big difference in meditation.

  • So if you're not already on a nice, firm chair

  • with your back straight, pause this recording

  • and go find a nice, firm chair with your back straight,

  • ideally in a place that's kind of quiet and peaceful.

  • So now that you're there, sit with your back straight.

  • Try to put your feet firmly on the floor.

  • When I do this, I like to rest my hands on my lap,

  • palms up, gently curled, so really no effort.

  • And now start to slowly breathe,

  • a bit deeper than you were just now and a bit slower.

  • In, and out.

  • At your own time, but just a little bit deeper,

  • a little bit slower.

  • If you like, a lot of folks like to breathe in

  • through their nose, out through their mouth,

  • but the key, once again, a little bit deeper,

  • a little bit slower.

  • And as you do so, start to soften your gaze

  • if your eyes are still open.

  • And when you feel comfortable, gently close your eyes.

  • Now, before we get into the heart of the meditation,

  • I'm gonna give you a few reminders.

  • This whole exercise is about exploring your inner being,

  • it's about curiosity, it's about relaxation.

  • There's no perfect way to meditate.

  • Sometimes folks think that they're not doing it right

  • or their mind is wandering too much

  • and then it causes stress.

  • And that's the exact opposite of what you want meditation

  • to be, it should be fun, it could even by funny at moments.

  • You should be curious.

  • You should be enjoying it.

  • If there are some random distractions,

  • and there inevitably will be.

  • It could be sounds around you,

  • it might be part of your body that itches or tingles.

  • Don't let it stress you out, just accept it.

  • It's part of the universe,

  • it's just atoms doing what they do,

  • it's the universe doing its thing.

  • And no worries if you need to scratch

  • or adjust part of your body, no reason to stress.

  • Now to add to the idea that this shouldn't

  • be a stressful experience, I'm gonna ask you

  • to do something that may or may not feel completely natural.

  • I want you to smile right now.

  • Give yourself a good smile.

  • With your eyes closed, just smile.

  • Obviously we smile when we're happy,

  • but sometimes making us smile

  • can actually make us a little bit happier.

  • It can make us a little bit less stressed.

  • So even if you need to force it, smile.

  • And as much as possible as we go through this meditation,

  • as long as you don't have to force it too much,

  • try to keep a gentle smile on your face the whole time.

  • All right, now let's get into it.

  • So one thing to keep in mind as we start

  • trying to still our minds is to just appreciate

  • that you're alive, you're in this vast mystery we call life,

  • and that you're taking pause to appreciate

  • who you really are,

  • and the beauty of this mystery, this existence,

  • this universe that we share.

  • So as you breathe deeper and slower,

  • your eyes are closed, try to become aware of your thoughts.

  • What are you thinking about?

  • Are they random thoughts?

  • Something you saw on TV?

  • Is it something going on at school?

  • Are you thinking about some test

  • you might have coming up?

  • Or is someone at your school you tend to think about a lot?

  • Just observe your thoughts, don't try to fight them,

  • just observe them.

  • And as you observe your thoughts,

  • start to appreciate that you are not your thoughts.

  • You are something different than your thoughts.

  • They're all in there in your head with you,

  • but clearly you can observe them.

  • You can see them go by.

  • Sometimes we can get lost in them,

  • but I think you're seeing right now

  • that you are not your thoughts.

  • You can actually observe your thoughts.

  • One metaphor that folks sometimes use

  • is that your thoughts are cars on a road

  • or cars on a highway, and oftentimes

  • we're in the middle of the highway

  • and those cars are bombarding us,

  • they're hitting us, or we have to dodge them in some way

  • or they're overwhelming us.

  • And one thing to do to observe them

  • is just get out of the highway.

  • You don't have to fight the thoughts,

  • those cars will keep on going by.

  • But now that you're on the median,

  • you're no longer on the highway, you can see them go by.

  • And what you'll often find is when you're observing

  • your thoughts, they start to slow down.

  • And so if your thoughts start to slow down, great,

  • really embrace that, start to realize

  • what that feels like when your thoughts slow down.

  • And then there's even going to be moments

  • when you have no thoughts.

  • For the next few breaths, try that.

  • Try to have no thoughts.

  • Just breathe in, breathe out.

  • No thoughts, just stillness.

  • Just your consciousness here in this universe.

  • No time, no space, it's all in your mind,

  • no thoughts, stillness.

  • Now as you try to keep that state,

  • your mind will inevitably wander,

  • you're going to start thinking

  • about an assignment that you have due soon.

  • You're going to think about something

  • that you have to do this weekend,

  • or someone that you think a lot about.

  • That's okay, don't beat yourself up if your mind wanders.

  • Just remind yourself, just gently nudge it back.

  • Try to get back to the stillness.

  • Say, oh, look, I got a little bit distracted,

  • I started thinking about something.

  • That's funny, I'm gonna get my mind back to the stillness.

  • I'm gonna try to slow down those cars.

  • And so gently breathe in and breathe out,

  • and I'm gonna give you a few minutes

  • to just sit there, still, breathing in, breathing out,

  • being still with your thoughts.

  • If your mind wanders, no big deal,

  • just try to nudge it back when you can.

  • And if the silence starts to get to you a little bit,

  • don't worry, I will be back for sure in a few minutes.

  • Now that you've had a little bit of time on your own,

  • I'm gonna give you some ideas

  • that just might help appreciate who you really are.

  • A lot of times we get caught up in the day-to-day,

  • we start worrying about test scores

  • or things we have due or what people think about us,

  • but remind yourself that you are not that.

  • You are not defined by your test scores.

  • You are not defined by your grades.

  • And you are not defined by what people think of you.

  • You are pure consciousness.

  • You associate yourself with your body,

  • with your thoughts, but they're part of you.

  • They aren't you.

  • You're something deeper, and you're something far larger.

  • Think about how vast the universe is.

  • Not just vast in space, but vast in time.

  • That puts some of our problems in perspective.

  • A hundred years from now, a thousand years from now,

  • will these problems really be that significant?

  • When you think about where you are on this planet,

  • part of the cosmos, are these issues

  • really that significant?

  • So I'll give you a few more moments

  • to just think about those ideas,

  • to just think about the vastness of the universe

  • and what a privilege it is to be able

  • to participate in it, to see the beauty of it,

  • and how small some of the things

  • that we often define ourselves by really are.

  • And so now when you get a chance,

  • gently, with your eyes closed,

  • start to feel and hear the room around you a little bit.

  • Get a little bit more in touch with your body.

  • And when you're ready, open your eyes.

  • And take these ideas, take that stillness with you

  • to the rest of your day.

  • And you should thank yourself for taking the time out

  • for doing this today.

  • And I encourage you to make it a practice.

  • Some of you might be skeptical.

  • What would a few minute meditation do for me?

  • But I can guarantee you if you do it day in, day out,

  • if you make a practice of it, do it regularly,

  • over a few weeks, a few months,

  • you're gonna notice some changes.

  • You're gonna see yourself be more open to experience.

  • You're going to see more beauty in more things.

  • You're going to just have a positive energy

  • that people are going to want to connect with,

  • that people are going to be drawn to.

  • And you'll also see that you're doing better

  • at some of those things we talked about before

  • because you're not stressed about them anymore,

  • you're enjoying them.

  • You're doing what you can,

  • but you're not attached to the outcome.

  • You do your best, wherever the chips fall, that's okay.

  • If things don't turn out the way you wanted, that's okay.

  • You just accept where things are,

  • and then you decide, what other actions can you take?

  • Assemble your actions piece by piece

  • so that you can get to another outcome.

  • But once again, if the outcome is what you want, awesome.

  • If it isn't, accept it and move on from there.

  • So I'll leave you in this meditation.

  • Thank you for joining, and once again thanks

  • for taking time out for yourself.

- [Instructor] Welcome, and thanks for joining me

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A2 初級

学生のためのガイド付き瞑想 (Guided meditation for students)

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    林宜悉 に公開 2021 年 01 月 14 日
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