Ringkasan dibuat dengan bantuan AI • Belum diverifikasi
Ceramah ini adalah panduan meditasi yang dipimpin oleh Ajahn Brahm, yang bertujuan membantu peserta mencapai kedamaian batin melalui relaksasi tubuh dan pikiran. Masalah utama yang dibahas adalah bagaimana melepaskan pikiran yang gelisah dan mencapai ketenangan melalui kesadaran pada tubuh. Ajahn Brahm menekankan bahwa meditasi adalah hal sederhana yang dilakukan dengan menerima dan berdamai dengan segala sesuatu, bukan dengan memaksakan diri. Alur pemikirannya berkembang dari pembukaan dengan niat untuk berdamai, kemudian memandu relaksasi secara bertahap dari kaki hingga wajah, sambil menanamkan kasih sayang pada tubuh. Setiap bagian tubuh diperhatikan dengan penuh perhatian, melepaskan ketegangan, dan akhirnya memasuki keheningan yang mendalam. Pesan utamanya adalah bahwa dengan merelaksasikan tubuh dan pikiran secara bertahap, kita dapat mencapai kedamaian batin dan hadir sepenuhnya pada momen sekarang.
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
to 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, you're just going to make peace. It doesn't mean you change anything. You 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, comfortable, you're not sitting down right now, you're not sitting down right now,
just feel free to adjust your posture, making sure you feel comfortable, making sure your
body feels good, making 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?
I care for mine.
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 move 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,
the balls of my feet.
They are different than the 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
from the toes to the heels
are now genuinely relaxed.
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.
And I pause there.
I don't go too fast.
So I want to feel those sensations
in the ankles.
And I really am relaxing.
I'm 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.
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.
And 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 restricted
that I 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.
And I just
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 been soaking in
really warm water.
I feel so at ease.
It has 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
and 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.
And then I go from
the bottom to the waist.
In the waist,
as I mentioned
most weeks,
in the waist is a certain
position I adopt,
which I learned
when I injured my back
years ago.
And 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.
I share 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.
Sometimes 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're 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,
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.
It doesn't work so hard
in the evening.
I've got nothing to do.
So that part of my body
feels really at ease.
No aches, no pains.
And then from the stomach,
the 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 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.
And in 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.
And 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.
From forearms
to wrists.
From wrists
to the palm of the hands
and the fingers.
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 pleasant.
If I was just meditating
in my cave,
I'd spend so much longer on this
because I have all the time
on my shoulders.
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.
And I usually find
the best place
is with my head
slightly bent backwards.
That's me.
But then I know my neck
is all 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.
Oh well.
Now it does relax.
And any unpleasant feeling
which was there a moment ago
is now gone.
Simply 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.
Enjoying
the feeling
of relaxation
until it gets
strong.
I indulge.
And then to go deeper
I realize right now
that relaxation
is the only time
I ever need.
No past.
No future.
But enjoying
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 sound.
Now 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.