Subtitles
the easiest way to get into the 00:00:09
the easiest way to get into the 00:00:13
the easiest way to get into the meditative state 00:00:13
meditative state 00:00:15
meditative state is to begin by listening if you simply 00:00:15
is to begin by listening if you simply 00:00:23
is to begin by listening if you simply close your eyes and allow yourself to 00:00:23
close your eyes and allow yourself to 00:00:29
close your eyes and allow yourself to hear all the sounds that are going on 00:00:29
hear all the sounds that are going on 00:00:32
hear all the sounds that are going on around you just listen to the general 00:00:32
around you just listen to the general 00:00:38
around you just listen to the general hum and Buzz of the world as if you were 00:00:38
hum and Buzz of the world as if you were 00:00:42
hum and Buzz of the world as if you were listening to music 00:00:42
listening to music 00:00:45
listening to music don't try to identify the sounds you are 00:00:45
don't try to identify the sounds you are 00:00:49
don't try to identify the sounds you are hearing don't put names on them simply 00:00:49
hearing don't put names on them simply 00:00:56
hearing don't put names on them simply allow them to play with your eardrums 00:00:56
allow them to play with your eardrums 00:00:59
allow them to play with your eardrums and let them go in other words you could 00:00:59
and let them go in other words you could 00:01:09
and let them go in other words you could put it let your ears hear whatever they 00:01:09
put it let your ears hear whatever they 00:01:12
put it let your ears hear whatever they want to hear don't judge the sounds 00:01:12
want to hear don't judge the sounds 00:01:18
want to hear don't judge the sounds there are no as it were proper sounds or 00:01:18
there are no as it were proper sounds or 00:01:22
there are no as it were proper sounds or improper sounds and it doesn't matter if 00:01:22
improper sounds and it doesn't matter if 00:01:24
improper sounds and it doesn't matter if somebody coughs or sneezes or drop 00:01:24
somebody coughs or sneezes or drop 00:01:28
somebody coughs or sneezes or drop something it's all just sound and if I 00:01:28
something it's all just sound and if I 00:01:36
something it's all just sound and if I am talking to you right now and you are 00:01:36
am talking to you right now and you are 00:01:38
am talking to you right now and you are doing this I want you to listen to the 00:01:38
doing this I want you to listen to the 00:01:42
doing this I want you to listen to the sound of my voice just as if it were 00:01:42
sound of my voice just as if it were 00:01:44
sound of my voice just as if it were noise don't try to make any sense out of 00:01:44
noise don't try to make any sense out of 00:01:47
noise don't try to make any sense out of what I'm saying because your brain will 00:01:47
what I'm saying because your brain will 00:01:50
what I'm saying because your brain will take care of that automatically you 00:01:50
take care of that automatically you 00:01:52
take care of that automatically you don't have to try to understand anything 00:01:52
don't have to try to understand anything 00:01:54
don't have to try to understand anything just listen to the sound as you pursue 00:01:54
just listen to the sound as you pursue 00:02:01
just listen to the sound as you pursue that experiment you will very naturally 00:02:01
that experiment you will very naturally 00:02:04
that experiment you will very naturally find that you can't help naming sounds 00:02:04
find that you can't help naming sounds 00:02:10
find that you can't help naming sounds identifying them that you will go on 00:02:10
identifying them that you will go on 00:02:13
identifying them that you will go on thinking that is to say talking to 00:02:13
thinking that is to say talking to 00:02:15
thinking that is to say talking to yourself inside your head automatically 00:02:15
yourself inside your head automatically 00:02:19
yourself inside your head automatically but it's important that you don't try to 00:02:19
but it's important that you don't try to 00:02:22
but it's important that you don't try to repress those thoughts by forcing them 00:02:22
repress those thoughts by forcing them 00:02:25
repress those thoughts by forcing them out of your mind 00:02:25
out of your mind 00:02:27
out of your mind because that will have precisely the 00:02:27
because that will have precisely the 00:02:29
because that will have precisely the same effect as if you were trying to 00:02:29
same effect as if you were trying to 00:02:32
same effect as if you were trying to smooth rough water with a flatiron 00:02:32
smooth rough water with a flatiron 00:02:34
smooth rough water with a flatiron you're just going to disturb it all the 00:02:34
you're just going to disturb it all the 00:02:37
you're just going to disturb it all the more what you do is this as you hear 00:02:37
more what you do is this as you hear 00:02:41
more what you do is this as you hear sounds coming up in your head thoughts 00:02:41
sounds coming up in your head thoughts 00:02:44
sounds coming up in your head thoughts you simply listen to them as part of the 00:02:44
you simply listen to them as part of the 00:02:48
you simply listen to them as part of the general noise going on just as you would 00:02:48
general noise going on just as you would 00:02:51
general noise going on just as you would be listening to the sound of my voice or 00:02:51
be listening to the sound of my voice or 00:02:53
be listening to the sound of my voice or just as you would be listening to cars 00:02:53
just as you would be listening to cars 00:02:55
just as you would be listening to cars going by or - birds chattering outside 00:02:55
going by or - birds chattering outside 00:02:58
going by or - birds chattering outside the window so look at your own thoughts 00:02:58
the window so look at your own thoughts 00:03:02
the window so look at your own thoughts as just noises and soon you will find 00:03:02
as just noises and soon you will find 00:03:08
as just noises and soon you will find that the so-called outside world and the 00:03:08
that the so-called outside world and the 00:03:12
that the so-called outside world and the so-called 00:03:12
so-called 00:03:13
so-called inside world come together they are a 00:03:13
inside world come together they are a 00:03:16
inside world come together they are a happening 00:03:16
happening 00:03:17
happening your thoughts are happening just like 00:03:17
your thoughts are happening just like 00:03:21
your thoughts are happening just like the sounds going on outside and 00:03:21
the sounds going on outside and 00:03:24
the sounds going on outside and everything is simply a happening and all 00:03:24
everything is simply a happening and all 00:03:27
everything is simply a happening and all you are doing is watching it now in this 00:03:27
you are doing is watching it now in this 00:03:33
you are doing is watching it now in this process another thing that is happening 00:03:33
process another thing that is happening 00:03:36
process another thing that is happening that is very important is that your 00:03:36
that is very important is that your 00:03:39
that is very important is that your breathing and as you start meditation 00:03:39
breathing and as you start meditation 00:03:43
breathing and as you start meditation you allow your breath to run just as it 00:03:43
you allow your breath to run just as it 00:03:51
you allow your breath to run just as it wills 00:03:51
wills 00:03:51
wills in other words don't do at first any 00:03:51
in other words don't do at first any 00:03:56
in other words don't do at first any breathing exercise but just watch your 00:03:56
breathing exercise but just watch your 00:03:59
breathing exercise but just watch your breath breathing the way it wants to 00:03:59
breath breathing the way it wants to 00:04:01
breath breathing the way it wants to breathe and the notice the curious thing 00:04:01
breathe and the notice the curious thing 00:04:08
breathe and the notice the curious thing about this you say in the ordinary way I 00:04:08
about this you say in the ordinary way I 00:04:14
about this you say in the ordinary way I breathe because you feel that breathing 00:04:14
breathe because you feel that breathing 00:04:18
breathe because you feel that breathing is something that you are doing 00:04:18
is something that you are doing 00:04:20
is something that you are doing voluntarily just in the same way as you 00:04:20
voluntarily just in the same way as you 00:04:24
voluntarily just in the same way as you might be walking or talking but you will 00:04:24
might be walking or talking but you will 00:04:28
might be walking or talking but you will also notice that when you are not 00:04:28
also notice that when you are not 00:04:30
also notice that when you are not thinking about breathing your breathing 00:04:30
thinking about breathing your breathing 00:04:33
thinking about breathing your breathing goes on just the same so the curious 00:04:33
goes on just the same so the curious 00:04:38
goes on just the same so the curious thing about breath is 00:04:38
thing about breath is 00:04:39
thing about breath is that it can be looked at both as a 00:04:40
that it can be looked at both as a 00:04:42
that it can be looked at both as a voluntary and an involuntary action you 00:04:42
voluntary and an involuntary action you 00:04:46
voluntary and an involuntary action you could feel on the one hand I am doing it 00:04:46
could feel on the one hand I am doing it 00:04:48
could feel on the one hand I am doing it and on the other hand it is happening to 00:04:48
and on the other hand it is happening to 00:04:51
and on the other hand it is happening to me 00:04:51
me 00:04:52
me and that is why breathing is the most 00:04:52
and that is why breathing is the most 00:04:55
and that is why breathing is the most important part of meditation because it 00:04:55
important part of meditation because it 00:04:58
important part of meditation because it is going to show you as you become aware 00:04:58
is going to show you as you become aware 00:05:01
is going to show you as you become aware of your breath that the hard and fast 00:05:01
of your breath that the hard and fast 00:05:04
of your breath that the hard and fast division that we make between what we do 00:05:04
division that we make between what we do 00:05:08
division that we make between what we do on the one hand and what happens to us 00:05:08
on the one hand and what happens to us 00:05:11
on the one hand and what happens to us on the other is arbitrary so that as you 00:05:11
on the other is arbitrary so that as you 00:05:17
on the other is arbitrary so that as you watch your breathing you will become 00:05:17
watch your breathing you will become 00:05:19
watch your breathing you will become aware that both the voluntary and the 00:05:19
aware that both the voluntary and the 00:05:25
aware that both the voluntary and the involuntary aspects of your experience 00:05:25
involuntary aspects of your experience 00:05:28
involuntary aspects of your experience are all one happening now that may at 00:05:28
are all one happening now that may at 00:05:33
are all one happening now that may at first seem a little scary because you 00:05:33
first seem a little scary because you 00:05:35
first seem a little scary because you may think well am I just the puppet of a 00:05:35
may think well am I just the puppet of a 00:05:39
may think well am I just the puppet of a happening the mere passive witness of 00:05:39
happening the mere passive witness of 00:05:42
happening the mere passive witness of something that's going on completely 00:05:42
something that's going on completely 00:05:43
something that's going on completely beyond my control or on the other hand 00:05:43
beyond my control or on the other hand 00:05:47
beyond my control or on the other hand am I really doing everything that's 00:05:47
am I really doing everything that's 00:05:50
am I really doing everything that's going along well if I were I should be 00:05:50
going along well if I were I should be 00:05:54
going along well if I were I should be God and that would be very embarrassing 00:05:54
God and that would be very embarrassing 00:05:56
God and that would be very embarrassing because I would be in charge of 00:05:56
because I would be in charge of 00:05:57
because I would be in charge of everything that would be terribly 00:05:57
everything that would be terribly 00:05:59
everything that would be terribly responsible position the truth of the 00:05:59
responsible position the truth of the 00:06:03
responsible position the truth of the matter as you will see it is that both 00:06:03
matter as you will see it is that both 00:06:06
matter as you will see it is that both things are true you can see it that 00:06:06
things are true you can see it that 00:06:10
things are true you can see it that everything is happening to you and on 00:06:10
everything is happening to you and on 00:06:14
everything is happening to you and on the other hand you're doing everything 00:06:14
the other hand you're doing everything 00:06:15
the other hand you're doing everything for example it's your eyes that are 00:06:15
for example it's your eyes that are 00:06:18
for example it's your eyes that are turning the Sun into light it's the 00:06:18
turning the Sun into light it's the 00:06:21
turning the Sun into light it's the nerve ends in your skin that are turning 00:06:21
nerve ends in your skin that are turning 00:06:24
nerve ends in your skin that are turning electric vibrations in the air into heat 00:06:24
electric vibrations in the air into heat 00:06:27
electric vibrations in the air into heat and temperature it's your eardrums that 00:06:27
and temperature it's your eardrums that 00:06:31
and temperature it's your eardrums that are turning vibrations in the air into 00:06:31
are turning vibrations in the air into 00:06:33
are turning vibrations in the air into sound and in that way you are creating 00:06:34
sound and in that way you are creating 00:06:36
sound and in that way you are creating the world but when we're not talking 00:06:36
the world but when we're not talking 00:06:42
the world but when we're not talking about it when we're not full of 00:06:42
about it when we're not full of 00:06:43
about it when we're not full of philosophizing about it then there is 00:06:43
philosophizing about it then there is 00:06:46
philosophizing about it then there is just this happening this 00:06:46
and we won't give it a name now then 00:06:51
and we won't give it a name now then 00:06:58
and we won't give it a name now then when you breathe for a while just 00:06:58
letting it happen 00:07:04
letting it happen 00:07:06
letting it happen and not forcing it in any way you will 00:07:06
and not forcing it in any way you will 00:07:11
and not forcing it in any way you will discover a curious thing that without 00:07:11
discover a curious thing that without 00:07:15
discover a curious thing that without making any effort you can breathe more 00:07:15
making any effort you can breathe more 00:07:18
making any effort you can breathe more and more deeply in other words supposing 00:07:18
and more deeply in other words supposing 00:07:23
and more deeply in other words supposing you simply are breathing out and 00:07:23
you simply are breathing out and 00:07:25
you simply are breathing out and breathing out is important because it's 00:07:25
breathing out is important because it's 00:07:28
breathing out is important because it's the breath of relaxation as when we say 00:07:28
the breath of relaxation as when we say 00:07:32
the breath of relaxation as when we say an EVA Cyril 'if so when you are 00:07:32
an EVA Cyril 'if so when you are 00:07:37
an EVA Cyril 'if so when you are breathing out you get the sensation that 00:07:37
breathing out you get the sensation that 00:07:41
breathing out you get the sensation that your breath is falling out dropping 00:07:41
your breath is falling out dropping 00:07:47
your breath is falling out dropping dropping dropping out with the same sort 00:07:47
dropping dropping out with the same sort 00:07:50
dropping dropping out with the same sort of feeling you have as if you were 00:07:50
of feeling you have as if you were 00:07:52
of feeling you have as if you were settling down into an extremely 00:07:52
settling down into an extremely 00:07:54
settling down into an extremely comfortable bed and you just get as 00:07:54
comfortable bed and you just get as 00:07:58
comfortable bed and you just get as heavy as possible and let yourself go 00:07:58
heavy as possible and let yourself go 00:08:00
heavy as possible and let yourself go and you let your breath go out in just 00:08:00
and you let your breath go out in just 00:08:04
and you let your breath go out in just that way and when it's thoroughly 00:08:04
that way and when it's thoroughly 00:08:06
that way and when it's thoroughly comfortably out and it feels like coming 00:08:06
comfortably out and it feels like coming 00:08:09
comfortably out and it feels like coming back again you don't pull it back in you 00:08:09
back again you don't pull it back in you 00:08:13
back again you don't pull it back in you let it fall back in letting your lungs 00:08:13
let it fall back in letting your lungs 00:08:17
let it fall back in letting your lungs expand expand expand until they feel 00:08:17
expand expand expand until they feel 00:08:21
expand expand expand until they feel very comfortably full and you wait a 00:08:21
very comfortably full and you wait a 00:08:24
very comfortably full and you wait a moment and let it stay there and then 00:08:24
moment and let it stay there and then 00:08:27
moment and let it stay there and then once again you let it fall out and so in 00:08:27
once again you let it fall out and so in 00:08:32
once again you let it fall out and so in this way you will discover that your 00:08:32
this way you will discover that your 00:08:35
this way you will discover that your breath gets quite naturally easier and 00:08:35
breath gets quite naturally easier and 00:08:37
breath gets quite naturally easier and easier and slower and slower and more 00:08:38
easier and slower and slower and more 00:08:41
easier and slower and slower and more and more powerful so that with these 00:08:41
and more powerful so that with these 00:08:49
and more powerful so that with these various aids listening to sound 00:08:49
various aids listening to sound 00:08:54
various aids listening to sound listening to your own interior feelings 00:08:54
listening to your own interior feelings 00:08:57
listening to your own interior feelings and thoughts just as if they were 00:08:57
and thoughts just as if they were 00:08:59
and thoughts just as if they were something going on not something you are 00:08:59
something going on not something you are 00:09:02
something going on not something you are doing but just happening 00:09:02
doing but just happening 00:09:03
doing but just happening and watching your breath as a happening 00:09:03
and watching your breath as a happening 00:09:06
and watching your breath as a happening that is neither voluntary nor 00:09:06
that is neither voluntary nor 00:09:08
that is neither voluntary nor involuntary you are simply aware of 00:09:08
involuntary you are simply aware of 00:09:10
involuntary you are simply aware of these basic sensations then you begin to 00:09:10
these basic sensations then you begin to 00:09:14
these basic sensations then you begin to be in the state of meditation but don't 00:09:14
be in the state of meditation but don't 00:09:18
be in the state of meditation but don't hurry anything don't worry about the 00:09:18
hurry anything don't worry about the 00:09:21
hurry anything don't worry about the future 00:09:21
future 00:09:22
future don't worry about what progress you're 00:09:22
don't worry about what progress you're 00:09:24
don't worry about what progress you're making just be entirely content to be 00:09:24
making just be entirely content to be 00:09:28
making just be entirely content to be aware of what is 00:09:28
you 00:09:40