Ringkasan dibuat dengan bantuan AI • Belum diverifikasi
Ceramah ini adalah panduan meditasi yang dipimpin oleh Ajahn Brahm, yang bertujuan membantu peserta mencapai ketenangan batin melalui relaksasi tubuh dan kesadaran penuh. Masalah utama yang dihadapi adalah pikiran yang mengganggu dan ketegangan fisik yang menghalangi kedamaian. Ajahn Brahm mengajarkan bahwa meditasi adalah cara mudah untuk berhenti dan beristirahat dari pikiran tersebut, dengan memulai dari sikap damai dan penerimaan. Alur pemikirannya berkembang secara bertahap, memandu peserta untuk merilekskan setiap bagian tubuh dari kaki hingga wajah, sambil memberikan cinta kasih pada organ-organ yang tidak nyaman, dan akhirnya memasuki keheningan batin. Pesan utamanya adalah bahwa dengan melepaskan ketegangan dan hadir sepenuhnya di saat ini, kita dapat mencapai kedamaian dan rasa syukur.
Okay, so now we do some meditation. Beautiful way of spending a whole half an hour, 30 minutes
or 1800 seconds just learning how to be still and really peaceful. It's one of the easiest
things to do because you don't do anything. You sit here and stop this mind which keeps
on complaining and makes things to bother you. So you don't be bothered at all. Refuse.
Just sit here and be still as you possibly can. And at the end of the time, I will ring
the gong here so you know how to just let go and be free. A lot of times, sometimes
people make meditation so difficult. And a lot of times,
once you know what meditation is and how it works, it is the simplest thing in the world.
Just need to be aware and make sure you have more acceptance. You make peace with things.
What does it stay in that statement in front of me on the floor? What does it stay? Yeah,
can you do that?
What happens when you think you can just make peace, be kind, be gentle? A lot of times
there's things in your life you start worrying about, thinking about, and you don't need
to do that. This is like relaxing time, peace time. So don't go around and spoil it by thinking
of all these problems you may have in your life.
Those problems don't get any better by thinking about them. They get so much better by letting
them be, leaving them alone, to make peace. I like that word, to make peace. If that is
your goal, I'm just going to make peace. It doesn't mean you change anything. You'll make
peace with it. Let it be. And everything just slows down and stops. And when you start tasting
the peace of meditation, please realize you deserve it. It's a great gift you can give
yourself. So that's what I invite you to do. So if you're not sitting down right now, comfortably,
just adjust your posture like I was just doing. Making sure my belt is just right.
Making sure the body feels good. Got to make sure it's not going to cause any aches or
pains in the half an hour set aside for meditation. Making sure it's really comfortable. I care
for my body. Do you care for yours?
Of course. Find out what it needs. And just little by little, we relax the body till it's
more comfortable than you've probably been all week.
So I usually begin by checking parts of my body. First of all, the part of my body furthest
away from my head. I do that because I was told, and it's true, you spend more time
in your head than any other part of your body.
Now I'm going to spend time with my toes. I do this, they're important. More important
than people think. It's a great place to start the relaxation. So I'm aware of how my toes
feel. And as I started, I realized that it's a common fault of mine when I start sitting.
The toes in my right foot were squashed under my left calf. I just moved my toes slightly
and it feels so much better.
It's not only that, that my body realizes that as I am mindful of the different areas
of my body, I can heal much discomfort.
And I can get so comfortable after a while. So once my toes are relaxed, I mean really
relaxed, then I move upwards to the balls of my feet, right next to my toes.
And make sure they're well-positioned, not being squashed against anything.
And I notice the feelings of the balls of my feet.
They are different than the
of feelings in my toes. They've got their own sensations. And honestly, I enjoy relaxing
that feeling. And it does relax. Then I go from the balls of my feet, I go to the insteps
of my feet. You get that tingling feeling. We don't have enough words in the English
language to describe the difference of these feelings. But I certainly know that that's
the feeling of the insteps of my feet relaxing. From there I go to the heels of my feet. They've
got another type of sensation but it's still very pleasant. Everything getting soft and
easy. And I just noticed that the soles of my feet
are a bit lower.
from the toes to the heels and I genuinely relax. I just do that by paying attention
to those different parts and asking them to be at ease. And I go to the ankles of my feet.
I pause there, I don't go too fast. I want to feel those sensations in the ankles. And
I really am relaxing them. They did not feel delightful at the beginning, but they certainly
do now. I go up from the ankles of my feet to the calves of my feet, a bigger area now.
As I scan my attention going upwards, you just notice that as I go up, I'm relaxing
all the muscles that I have.
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And the calves of my legs get very, very pleasant and get to the knees. The knees have their
own sensations and I learn how to relax those. A lot of times, because I sit on the floor,
I allow the calves to sink into the cushions underneath them. I don't put any pressure
on them.
Just let them be. That's just what they want to do. So there's nothing held tight anywhere
around my knees. I can also imagine whatever has to flow through those knees, whether it's
blood or lymph or whatever. It can go through very smoothly. Nothing is blocked. The English
language is so...
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Restricted. I'll just call it knee-feeling. I know the difference between a knee which
is relaxed and one which is sore and tense. My knees are now incredibly relaxed. And I
go upwards through the thighs. When I go up through the thighs, I can feel the sensations
in those muscles.
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Now the most important thing in my life is to relax them. Because I'm watching those
sensations, you can tell whether they're more relaxed or more tense. And over the years,
I'm surprised how well I can relax my thighs. It's like my whole... Both legs have had a
really good massage or I've been soaking in really warm water. I feel so at ease. I get
to my buttocks.
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That's been a useful experience.
a sensation there because my buttocks are supporting the weight of my body. I can feel
that pressure from my body being transferred through those muscles on my bottom into the
cushion. My job is to make sure that those feelings are evenly spread because when they
are, that feeling is so benign, it disappears. So I can't feel that sensation anymore. It
means that my legs and my bottom, the feelings vanish. Then I go from the bottom to the waist.
In the waist, as I mention most weeks, in the waist is a certain
position I adopt, which I learnt when I injured my back years ago. That position I
adopt now, my back straight, the waist slightly indented at the back. It feels both strong
and comfortable and allows me to scan my attention upwards, up my body. Last week,
it was about 7, 8 o'clock in the morning, I was in bed with my mother and father. I
I shared this method with an annual visit of Cancer Support Association people who come
to monastery to actually to learn some tips on meditation to heal their bodies.
This is precisely how I teach it, scanning upwards, relaxing as you go.
Going up your digestive system and as I go up my own digestive system, you can sometimes
feel some of the organs in my back, if I can feel them, they feel a little bit abnormal
which they don't, they might be really good today, I can always give them some loving
kindness which helps relax everything.
Kindness puts things at ease.
Even the organs which I hardly ever know about, and go up through the intestines, up to the
stomach, usually in the evening because I don't eat anything in the afternoon, the stomach
is really relaxed, at ease, it's kind of resting, doesn't work so hard in the evening, got nothing
to do.
So that part of my body feels relaxed.
It's really at ease.
No aches, no pains.
And then from the stomach I go up to my lungs.
Though I can usually sense a problem because I do have hay fever so sometimes there's some
constriction there.
But this evening, not much.
In any way, I just relax to the max with my lungs.
If any of you have suffering, I don't know what you're thinking.
If you have suffered or are suffering with cancer, sometimes you can feel something unusual
around your breasts.
If you do, give it so much loving kindness.
Trust that it's trying to heal.
And your job is to give it such kindness that healing happens.
From there, I go to the lungs again.
And from the lungs to the heart region.
region and then the heart region. I find it difficult to actually feel the heart. I just
give that whole area where my heart is supposed to be located huge amounts of relaxing, loving
kindness and even now I can kind of feel the heart and it's at ease, it's at peace. I'm
giving peace to all parts of my body. It feels beautiful. And then, I don't know why this
always happens, I go up from my heart region to my shoulders and that is always feeling
tense. Very few evenings do I can I just ignore that area. It feels tight so I relax everything
in that area.
I kind of imagine that the tightness and any tension, because I'm holding something
too strong. So now I just release all that struggle, all that tension. Let it be. Whenever
I do a letting be on any area of my body, it does relax. It relaxes so beautifully,
pleasurably. I still need to do some more relaxation on my shoulders. If your shoulders
already relax, just keep going further down your arms. Okay, mine is getting okay now.
And I go down my arms to my elbows. They're fine. Fasten my elbows to the forearms. Forearms
to wrists. From wrists to the palms, from wrists to the palms, from wrists to the palms,
to the palms to the arms. And then I take my hand to my问题. Even though they're
fine, I still check them, make sure they're all okay. The reason is because I care about
my fingers. Make sure that they're all happy. When I do that, they all relax a little bit
more. It makes the feeling in my hands and fingers so much more peaceful. While I'm doing
much more pleasant. If I was just meditating in my cave, I'd spend so much longer on this
because I have all the time. Here I just, you're good. So I'll just go straight back
up to my shoulders because the next thing which I want to do is to relax any more tension
in my neck. Any tension in the neck is always because I'm holding my head in the position
I think it should be in. Instead of doing that, I feel any tightness in the neck muscles.
I move my head backwards a little bit, forward a little bit, to the left, to the right, to
find the best place.
By investigating, I'm able to find the best place. By investigating, I'm able to find
the best place. By investigating, I'm able to find the best place. And I usually find
the best place is with my head slightly bent backwards. That's me. But then I know my neck
feels so comfortable now. And then I go to my facial muscles. That's the only place in
my head which you can feel strong feelings. Usually around the eyes, the nose or the mouth.
I relax all of those. Now it does relax. And any unpleasant feeling which was there
a moment ago is now gone. My face is totally at ease as with the rest of my body. And at
this point, my body feels so pleasant. I'm being honest with you how I feel right now.
I've relaxed all parts of my body. And it feels delightful. And I rest and enjoy. When
you can start most meditations with this degree of enjoyment, through very careful relaxation,
it feels incredibly pleasant. And I got into the habit years ago, of just staying here.
Enjoy the feeling of relaxation. Until it gets strong, I indulge. And then to go deeper,
I realize right now is the only time I ever need. No past, no future. Enjoy the feelings
in the body in this very moment. I always know you don't learn from the past. You learn
from the present. And now is where the future is being made. I kind of really enjoy this
moment. When I stay in the present moment, the next stage is not thinking. Suspend all
the thoughts. They're not important. Go into the silence. And the silence, I'll next go
into the breathing.
Beautiful breath. And get some really great joy coming up. But at this point, I have to
stop speaking.
Getting close to the end of the meditation now. Just another couple of minutes. How do
you feel? Is this pleasant? How did this beautiful silence come about? How many people here. So
little sounds.
Now I'm going to ring the gong three times.
Please listen as deeply as you can to every sound from the gong.
When the last sound vanishes, come out from the meditation.
Thank you.
I said thank you for giving me the opportunity to meditate myself.
and get some really great joy coming up.
But at this point, I have to stop speaking.
Getting close to the end of the meditation now.
Now, just another couple of minutes.
How do you feel?
Is this pleasant?
How did this beautiful silence
come about?
How many people here?
So little sound.
Now, I'm going to ring the gong three times.
Please listen as deeply as you can to every sound from the gong.
When the last sound vanishes, come out from the meditation.
Thank you.
I said thank you.
I said thank you.
for giving me the opportunity to meditate myself.