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.
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.
So I’m Noah Levine — and I teach buddhist meditation
I’ve been practicing meditation for almost 20 years
I’m teaching for about 10 now.
Give a little introduction to Buddhist meditation practice.
There’s lots of different forms of meditation.
Lots of different teachings of the Buddha.
Perhaps the most useful place to begin is simple present-time awareness.
“Mindfulness meditation practice”
With the acknowledgement that our minds wander…
And that we’re almost constantly thinking about the future or the past.
About just training our attention with the breath to come into the present moment.
To break this habit of planning and remembering constantly.
And not in any way to try and stop the mind but to redirect the attention from thinking to feeling the breath.
So just settling in to just where you’re sitting now.
Allowing your eyes to close.
Allowing your body to relax.
Allowing your breath to be natural.
No need to control it.
And as you breathe in.
Feel the breath at your nostrils.
As you breath out, feel the exhale, feel the breath as it leads — right there at the tip of your nostrils.
Simply breathing in, breathing out.
Directing full attention to the breath.
And of course, the attention doesn’t stay and it wanders back into the mind
Back into thinking, planning remembering.
It doesn’t have to be a problem at all.
Simply catch that process as it happens.
And with as much kindness and patience — simply return the attention back to the breath.
The Buddha’s instructions are simple.
He said, “Breathing in, know that you’re breathing in.”
“Breathing out, know that you’re breathing out.”
It takes discipline to return, again and again, to the breath.
to the present moment.
Letting thoughts be in the background.
Attention focused on your present-time experience of breathing.
From this breathing practice as the foundation of Buddhist Meditation.
Then we would expand to the whole body to emotions and thoughts, feelings
But the beginning is simply just arriving in the present.
Just training the mind to pay attention to the here and now.