Some people say, ‘We don’t have time.’
Anyone who doesn’t have 10 seconds, every hour?
Nobody, isn’t it.
Every hour, or, let’s say, 6 times a day…for 10 seconds.
You look around.
You not jump on people and kiss them, ‘I love you’.
Again, that’s not going to work.
You look at them, look at you…
in the street, through the window, in your workplace…
sitting next to you on the subway.
And you just think:
“May this person be happy. Be safe. Flourishing in life.”
And somehow the cause of suffering dissipates.
Just 10 seconds.
And then in another hour you do that again.
Metta is meant to be done in the easiest way possible.
So that the experience of lovingkindness springs forth most gently, the most naturally.
To do it in the easiest way possible means first to use phrases that are personally meaningful.
The traditional phrases as their taught in this one classical translation of them, beginning with oneself.
‘May I be free from danger.
May I know safety.’
The danger in that sense is both inner danger from the force of certain mind states and outer danger.
‘May I be free from danger.
May I have mental happiness.
May I have physical happiness.
May I have ease of well-being.’
Which means may I not have to struggle terribly day-by day — livelihood and family issues.
‘May I be free from danger.
May I have mental happiness.’
But really you should use any phrases that are powerful for you.
They need to be meaningful — not just in a very temporary way.
I guess the discourse is ok — but something profound that you’d wish for yourself and others.
Having found a posture that is stable and comfortable. Again with your eyes either gently closed, or relaxed and slightly open, but not looking around.
Begin to pay attention to your body.
Allowing it to relax.
And noticing the sensations that are here — as you pay attention.
If you notice any obvious areas of tightness you can soften them.
Let the eyes and ears be soft.
The shoulders drop.
The hands rest easily.
Let the belly be soft and the breath natural.
Let yourself just rest for a moment. being aware of what you notice here.
As you feel your body, as you rest on the earth.
As you sit quietly, you’ll notice that there are different thoughts, feelings, and sounds that arise and pass — including these words.
Let the sounds and thoughts arise and pass easily. Like waves in the ocean. And let your mind and heart be soft, and open, and at peace.
Notice the waves as they come and go.
And simply be present with the feelings and the experiences that pass each moment as you sit.
In this space of a kind and relaxed attention:
Now let yourself become aware of the fact of your breathing.
In the midst of the thoughts, sounds, and feelings that come and go.
You can sense your life breath.
You can sense the feeling or the sensation of this rhythm of breath.
It might be coolness in the nose, tingling in the back of the throat.
Or you might feel the breath as a movement of the chest or the rise and fall of the belly.
Let the breath have its natural rhythm. And as you feel it — rest your attention in the breathing.
Sense the breath carefully.
Focusing on the breath is our beginning. It is our way of connecting the mind, heart, and body together in the present.
If it’s helpful to you you can take 1 or 2 deeper breaths — and feel what place in the body the breath is most apparent to you.
And even if the breath is quite soft, see if you can let your attention become careful and notice the coolness, the tingling, the movement or vibration, the expansion of the belly.
Notice whatever you can of the breath and rest your attention in it.
As you feel each breath, let there be a sense of relaxation.
Both a presence or alertness, and at the same time an ease — relaxing in the sensation of breath.
After several breathes, you will probably notice that your mind wanders.
After several breaths, often a wave of thought, or feeling, or sound will come and carry you.
As soon as you notice this wave, you can acknowledge it very simply, “theres’ been thinking” “imagining” or “sound”…and release it — let it go when you notice it.
Coming back gently and directly to feel the breath again.
You might do this meditation at the end of the day.
Although it can be done at almost any other time as well.
And one that involves a lying down meditation.
So, making yourself comfortable lying down on your bed, or on the floor, or wherever you can be comfortable.
Maybe putting a pillow of some sort under your knees.
Allowing your eyes to close and your body to just melt into the floor or the bed.
And allowing your attention to gently come into the body and to the flowing of the breath.
And experiencing this sense of the body as a whole.
Simply lying here. Extended. Breathing.
And when you feel ready, picturing in your mind’s eye, the image of a lake.
Perhaps a lake that you know well and frequent, or one that you’ve seen in a photograph, or an imaginary lake for that matter.
And just seeing if you can bring that image into vivid focus in your mind’s eye.
Noticing how it’s an extended body of water.
Held in a depression in the earth’s surface.
And perhaps fed by a spring or a stream.
And if you watch and observe the lake carefully you’ll notice that it’s always changing.
And yet it’s also always itself.
It changes as the sun moves across the sky.
The light is reflected on the water in different ways.
It changes depending on the weather.
Sometimes on very calm days the surface might be like glass and reflect virtually everything with great precision that comes by.
Clouds. Birds. The trees that might surround the lake.
The sun as it makes its journey across the sky.
And for that matter, the moon and the stars at night.
So there are times when the lake is extremely reflective and contains in a certain way everything that comes by or over it.
And in different periods of time, the surface might be choppy or royal.
And sometimes quite pronounced in the waves — i which times the light might sparkle off the waves in different ways.
Like a myriad of jewels.
And of course the lake changes through the seasons — in the winter — depending on its location it might actually be frozen over. At least on the surface.
So through day and night and through the seasons, and through the years, the lake is constantly changing.
But always is its own essential nature.
Let’s see if we can’t invite the lake to become co-extensive with our own body lying here so that our own body becomes the lake itself.
And we also feel held and embraced as we lie here.
Aware of the many ways in which our own mind is like the surface of the lake.
Sometimes highly reflective, sometimes choppy.
Getting in touch with the entirety of the lake.
The full body of the water.
Not only on the surface but down below.
And as we lie here, just experiencing the fullness of our own being.
Choppy or upset or reactive or dealign with difficult things, we can drop down beneath the surface of our own mind’s waves.
And find a stillness and a calmness that’s always here.
And always available to us.
With each moment, with each breath, and certainly when we come to lie down in this way.
So lying here under the canopy of our own vast awareness.
Experiencing the moment-to-moment changes in the body, in sensations, thoughts, feelings, impulses, sounds.
And all the while lake-like, just simply laying here, watching the play of the weather of the mind and body.
And allowing the awareness to hold it all.
In our own fullness.
In our own completeness.
Hi again, and welcome. This is Dzogchen meditation moment.
This is Lama Surya Das — the “American Lama” of my Dzogchen Center.
“Dzogchen” — the natural great perfection.
The innate wholeness and completeness in everyone and everything.
How sweet it is.
What a joyous awakening in the joy of meditation.
Now we’re going to do the “Ahhhhh” meditation of “Skygazing” of Dzogchen tradition.
Of “Sky-Space Union Yoga” — merging with the infinite, outer, inner, and in-between — beyond any distinctions.
And we’re going to do it very simply — so take a deep breath — and join me in a big, explosive,
And again inhaling deeply, and then, with a big orgasmic release,
May the force be with you.
And for the third and last time — that was just practice — now let’s really do it.
Eye open, mouth open, heart-mind open, everything open, I’m relaxed, at ease.
Openness and brightness — the principles of Dzogchen.
Spontaneous, buoyant flow.
Just let everything settle.
You can do a few little ones after if you like.
Letting go and letting come and go.
Wizard Of Oz.
Say ah once more for Dr. Das one more last time.
Let go of all reference points.
Going into the light.
Open, aware, luminous.
At last here and now.
I love it.
Let go and let Buddha ahhh through you.
Let Buddha do it.
Who else is the Buddha but you — duh.
Letting the breath and the energy unfurl.
All resistance and fixations.
Your muscles declench.
Letting go, letting be.
Now open your eyes.
And a littleahhhh in-breahth and a little.
Dropping whatever might be left.
If anything, just being.
With all and everyone and everything.
Seemed to the illusion of separation.
Co-meditating with me and with the Big Lama.
The Cosmic Lama.
Your own Buddha-ness.
In this moment.
The Holy Now.
The Timeless Time.
to determine instant.
The Natural Radiance.
Boundless love to one and all — making this journey from head to heart.
If the body with the breath and to the earth.
This earth like an altar.
And all beings like the gods and goddesses and the Boddhsiatvas walking on it.
And once clarify pure perception, sacred outlook.
Where we stand.
“Where do you think is safest to be?”
Inside doing your own inner work so you don’t need to objectify symbolically the war you have inside by experiencing one outside.
That’s why I’m here.
We’ll begin today’s meditation with the chanting of OM 3 times.
Bring your attention only to awareness itself.
This body is simply here.
In whatever position and there’s awareness of the body.
Senses are presence — functioniing by thesmelves.
No need for control.
Notice also breath — moving by itself.
If sounds are heard — it requires no effort.
Merely sensations floating through the space of pure awareness.
You’re neither doing, nor undoing.
You’re not someone being aware. There’s only awareness.
If thoughts or their energy is felt, don’t fight.
Let them move in the space of awareness.
Be that awareness space only.
Nothing to do.
Nothing to change.
Nothing to follow.
The presence of the body somehow is felt in this space of awareness itself.
Whatever can be described is not you,
Though shapes can be seen.
You have no form.
Be aware of this.
There is no edge or boundary for being.
There is no need to imagine or create.
simply, you are noticing.
But there is an effortlessness.
Perceive…but don’t identify.
Your self is like an open space
There is no tension here.
No effort…no effort.
No thoughts may be perceived.
None are needed.
Do not hold onto any image as yourself.
Remain as this open space of awareness.
Whatever appears or disappears is noticed by you and it is not you.
Be clear about this.
Notice again th esensation of the body.
But only notice, dont identify.
Feel its presence.
If there is a sense of heaviness in the body, you are simply aware of this — the awarenes itself is not heavy, it has no weight.
Be aware of awareness only.
Simply it is.
Now don’t pay any attention to movement — even if they arise.
Stay only as pure awareness.
It takes no effort.
Awareness does not move.
It’s neither new, nor old.
Be aware of this very subtle current energy inside the body.
Just a vibration fo the vital source.
Observed in awareness itself.
Do not hold onto anything.
You’re neither name, nor form.
Be aware of that sense of presence.
Just of presence.
The sense of being.
Both the awareness of the body, senses, and the sense of being are apparent inside the greater awareness.
Don’t hold onto anything.
Even the idea of holding onto awareness is just an idea.
You are already one with awareness.
There is no special way to be.
Simply, you are.
Nothing can define this.
You will know this intuitively.
Ideas such as “inside this” or “outisde of this/“ are only ideas.
Stay as you are.
If the body feels heavy, that heaviness is only in the body.
Awareness has no weight.
Stay as awareness.
Let the body be.
If you feel the ummm coming in, of sleepiness, it’s only a phenomenon.
It is not awareness itself.
Be in the open space
Do not identify with any quality.
It is not needed.
Do not compare anything that you see.
Your not waiting.
You are simply at one with your natural state.
It is not your mind.
But it’s bringing peace also to mind.
Though you are aware of the senses.
It’s as if you are switched off of them but htey still work.
You are only awareness.
Everything that is happening is happening spotatneously. It is unforced.
Actions, reacitons, interactions occur unforced.
Listen to the birds.
To that singing,
They are not singing for you.
Everything only occurring,nothing personal.
In a few moments, you will hear the sound of the bell.
Then, if your eyes are closed, you may open your eyes.
But it will make no idfference.
Inside, outside, same.
This is your natural state.
Simply being recognized, not created.
Give attention to this.
Be one wiht this.
Today as you move about, wherever you go.
Keep your attention inside the awareness itself.
It will not be difficult.
Rest in the energy of your own self.
Everything that the body needs to do, it will do.
All is fine.
There is nothig to do, or not do.
Simply keep your attnetnion on you rhown mind, your heart’s awareness.
Papji jaye oom
Sri om jay om
shanti, Shanti, Shanti om
So by taking 3 breaths in and out.
We take a breath in.
When we take a breath in — visualizing that all the mother beings out there suffering
Visualize something like this
Everyone is in the ocean…drowning.
One another — on top of each other — stepping on each other — almost looks like deceiving each other and killing each other and stealing each other.
All kinds of negative.
And I am here — so fortunate to be able to recognize those — and how can I help them — these mother beings?
And visualize that way.
And take one breath in — visualizing I’m taking all dark smoke from this world.
Keep the breath as long as possible.
And visualize that when
Taking all the breath in — visualize all the negativities from all the mother beings — dark black smoke we are taking in
And visualize you are taking down and pushing down in your stomach.
And visualize that everything is rotating with your sickness and suffering and all the negativities.
And visualize that it became one.
And then, relieve.
We take the second breath.
We’ll do the same thing.
We’ll take whatever leftover there in this Universe.
Whatever left over of dark smoke, dark negativities.
We’ll take inside.
And do the same thing.
We’ll take whatever is left over
Visualize that it all get together.
Each breath you stay as long as you can.
The end of the breath — the last one.
You take a breath in.
Visualize tiny little things.
Whatever leftover — taking in.
And then relieve.
Nothing left in this Universe.
And then…visualize yourself.
Your body became crystal clear.
Like don’t think of those organs and heart and liver and all those things.
Think your body became like a crystal.
You can see thought it.
Visualize in the front of you — in a space.
Visualize a Buddha….Shatamuta Buddha image.
From this Shatamutta Buddha image…
Don’t visualize like a picture, painted picture.
Or solid — some kind of statue.
Visualize like a RAMBO-type.
If you want to grab, there is nothing to grab.
But still it exists.
Make it appear something like that.
And visualize that incredible, you know, image, that is full of color.
From his forehead — very sharp light — a very sharp, bright light.
From his forehead to your forehead.
And that sharp, bright light — is never seen such a light like that.
That much brightness
Shoots at our forehead.
And visualize that dropping the nectar in our body.
From throat to the leg and up.
Visualizing slowly — it’s filing up the pure nectar of blessing from the Buddha’s.
And visualize that its filling up and up and up.
And flowing up.
And purifying everything and cleaning up.
And it’s blowing like it’s
Becoming bigger and bigger and bigger.
Bigger and bigger and bigger.
And all countless pores that we have in our body.
Those pores are opening.
And visualize each and every detail — single pores are opening like a flower
Countless flowers throughout our body.
And visualize that each and every single flower shooting countless from ten directions from our body.
Shooting a spark light.
Countless spark light.
Shooting throughout all ten directions towards all those mother beings whom you’ve taken all their negativities.
Now you’re shooting the positive, compassion, unconditional love and compassion towards them.
Through the Buddha’s blessing
Power of your compassion.
And it shoots in the center chest of their heart.
once it shoots, you know like, —shhooooooomp — unconcious type.
And regain of concious.
Like new life.
Transform into enlightened.
Instantly when they receive that light.
Shoots in their heart and they transform into enlightened beings.
And they are all doing the same thing to
Transforming yourself into a countless
And they are doing the same thing benefiting many other sentient beings.
And visualize summer.
And they’re dancing, singing.
Visualize that there are so many raining with the flowers.
All the Buddha’s and Boddhistatvas are so happy, fulfilled by what practice you have done.
And you think yourself “How fortunate I am.” How fortunate I am that i’m born as a human being.’ And not only human being but I coudl touched with this Buddha dharma. And I found this great paththat leadsa me to this great compassion, lovingkindness towards other sentient beings.
And rejoice yourself, “How fortunate i am to be able to do this.”
And visualize that i wish that truly in my future life i gain this power of compassion and I am able to benefit all the countless mother beings that are suffering out there.
Enjoy that moment.
What a wonderful life.
How fortunate I am.
Stay in that moment. And enjoy.
And then, after some time, visualize that the flowers.
dissolve back to our body.
And then visualize that light also dissolve back to the Buddha’s image.
And that Buddha image that we have made appear in this space
in this empty space.
Visualize that dissolve back into one tiny light and disolve by itself into space.
And then I would like you guys to visualize in that empty space and stay in that empty space for a few minute.
So that way — we can start our day.
That way — we will never hate anyone.
Because — the day begin from your compassion practice.
All beings are our mother beings.
And we can be able to maintain our tolerance, patience with our kind mother beings.
And then think of your Lama, your spiritual master.
And pray and dedicate all of those whatever good deed you have done today.
Just dedicate to all the mother beings.
With tonight’s sitting, I’d like us to start with the object of the meditation being the breath going out and the breath coming in.
So attention on the in and out breath.
And, if your mind wanders off, just coming back.
We’ll practice that way for a while — and near the end we’ll shift to awareness just of the breath going out.
And if the mind wanders off, acknowledging that as “thinking” and coming back to the breath going out.
So starting with the more tight form of the śamatha practice.
The practice of being fully present.
Starting with a more tight form.
And then at the end moving into a more relaxed form of the same practice.
So starting with awareness, attention to the breath in and out
And then near the end I’ll say, “Let’s now give the attention just to the breath going out.”
More of a relaxing outward.
More of a letting go.
And if the mind wanders off, acknowledging that as thinking.
So hopefully that’s clear.
And we’ll start with a gaze that’s slightly lower…
It can be quite a tight gaze actually.
And awareness of the breath as it goes in and out.
And this is a support for staying fully present.
And whenever we wander off, we just simply, in a very relaxed and non-judgmental way, we turn again to the breath of going in and out.
Let’s begin with the four limitless ones chant:
“May all sentient beings enjoy happiness and the root of happiness.”
“May they be free from suffering and the root of suffering.”
“May they not be separated from the great happiness, devoid of suffering.”
“May they dwell in the great equanimity — free from passion, aggression and prejudice.”
I’m very happy to share you some meditation instructions.
Ok, now first is, it’s very simple, please keep your spine straight. Just straight but don’t worry too much about perfect.
Just keep straight.
And please close your eyes.
Just you closeyour eyes like you’re sleeping.
You don’t have to close too tightly or any special way.
And relax your muscles in your body.
Relax muscles in your head…face…ears….cheeks…throat…upper body…arms and hands…lower body…and the legs and feet.
Just totally relax.
And little bit your, bend your neck forward…little bit….it’s almost like the weight of your head rests on your neck.
You can effortlessly rest.
Each part of the body on the one below.
And this way you feel like resting but ther’es something distinctive.
So you can find balance on the part of your body that is resting…on top of the ea…on top of the others.
But at the same time, there is some sort of strenght within you.
Your spine straight.
Sometimes you feel a bit like gravirty…like gravity…
And just feel sometime, some sensations,..just let it be. Whatever feeling in your body just aware and let it be.
When I was young, my father used to tell me that.
“Let your body on the cushion and let your mind in the body.” This way — join body and mind together.
Your mind come to the body— just aware of your body and aware of any sensations.
Feelings in your body.
Or Netural feelings. Maybe tingling.
Or no feeling.
So any type of feelings.
And let it be.
Ok for a few seconds…jsut aware.
Now…you can expand your awareness into out of your body.
Surround of you.
Maybe there is some sound…any smell…or any sensations
Like your room temperature
A little bit hot a little bit cold.
People are chatting
A car, train, or airplanes moving around.
Or your navels making noise.
Anything — just aware.
Just recognize there are sounds.
And your awareness becomes more open and more vast.
Stay there ….and aware of any phenomenas…for a few seconds.
Now you can expand your awareness even more further beyond your immediate surrounding.
Feel the space around you.
And aware of that space.
More further down.
All of the phenomenas are occur in the space.
Changing in the space.
Dissolving bcak into the space.
They come into space.
Reamain in the space.
They disolve in the space.
And now you can even more expand your awareness.
Go beyond the clouds.
Space which is boundless
Space which is open for all durations.
Don’t worry you’re not going to get lost.
Stay there for a few seconds.
Ok now — please slowly open your eyes.
And be present here.
Just rest your mind also.
Not only the body.
How to rest your mind.
For example, if you like to do physical exercise.
In that garden or park.
Or hiking to the hills or mountains.
Maybe for af few minutes or hours.
Let’s say 1 hour.
And when you finish your job.
You may use a nice seat or rock or grass field.
Sit on the grass fireld.
And with big sigh — – HAAA — just resting.
You don’t have to meditate. Just let your mind rest as it is.
And the body also.
For a few seconds.
Maybe you feel like — oh there are so many thoughts. So many emotions — occuring in my mind.
What should i do with those emotions, those thoughts?
Same? Same as before..
You’re just aware.
If there are thoughts and emtoins – – just aware.
But I go blah blah blah…
Aware and let it be…
Same way your’e aware of your body.
Aware of sound and sesnsations.
Just aware…thoughts and meotions.
Let them come, and let them go.
But if you’re not aware of them.
You’re in non-conceptual state of mind.
But not too long — for a few seconds.
Just aware…for a few seconds.
Anything occurs in your mind, in your body…in your perceptions.
Just aware and let it be.
Ok…now you can apply this awareness, this open, this awareness with any situation in your life with any activities in daily life.
Short time, many times, everywhere, anytimes.
7 days for a week.
365 of the year.
Then you can be be your mind with joyful, feel peaceful experience, and you will develop your inner love compassion wisdom.