More than just mindfulness

Connection

October 20, 2018 Season 1 Episode 8
More than just mindfulness
Connection
Chapters
More than just mindfulness
Connection
Oct 20, 2018 Season 1 Episode 8
Robert Mitchell
In which Robert meanders through the concept of connection through meditation while teaching at the mansion in Beckenham Place Park
Show Notes Transcript

In which Robert meanders through the concept of connection through meditation while teaching at the mansion in Beckenham Place Park Practices train connection to the present moment, connection to the body and connection to others. The meditations are: the meditation of no meditation for sound and for the breath, following the breath, the destress meditation and the connection meditation.

Speaker 1:
0:00
So what is connection from the perspective of meditation and Mindfulness? When I first began meditating, I saw it as a, uh, as a very personal thing in term inner experience, looking in my mind to find out what's happening in here. I didn't really see it as connecting with other people. And then as you, as you, your inner journey and the journey to understanding the nature of your own mind and your thoughts and your emotions, and you know why your body's doing what it's doing. And then what happens is you begin to identify all of this and other people. So whatever cranky things you do, you notice them in other people. And then whatever cranky things they do when you do it, you think, ah, I'm doing that thing that is other cranky, but I must be cranky as well. And so what happens is you begin to, whether you like it or not, identify with other people because that's what the densification is.:
Speaker 1:
0:57
And that's where compassion comes from. The, these things are different, but it's almost as if there's a spectrum at one end is discussed and the other end is compassion. So some people you hear people saying, I'm disgusted by this group of individuals. It doesn't matter who they are, you know they've got it in their head that these people are disgusting and they know that they wouldn't be compassionate towards them. So they ended up in a lot ways that these things are mutually exclusive. You know, you're, you're either compassionate and, and if you identify with other people you can be compassionate towards them and it develops as a process. You're noticing you're connecting with the present moment. If you're not in the present moment, you can't connect with your body cause that's where your body is. Your body is in the present moment. Yeah. What did your left leg fell like three hours ago?:
Speaker 1:
1:48
I mean obviously if you've got a dodgy left leg, you'll know. But for 99% of us, we haven't got the foggiest. What were you breathing like this time yesterday though? The body isn't in the past unless it's something exceptional. The body only exist here now. So to connect with the body and it's a bit of a hippy, we were word, but our clarifying exactly what it means. Connection is it's a feedback process. How does my hand feel? Am I warm or cool? Am I comfortable or uncomfortable? Am I tired or alert? Am I relaxed or am I tense? We ignore this feedback because the body just does it stuff because we're busy doing things and we're doing things because we want to get something out of it. So I'm doing things to get something and the body is just this been conscious tool that enables me to get around to do the things I want to do site and get the things that I want or need or desire or avoid the things I'm frightened of or don't want or or height or I'm disgusted by what it, whatever it happens to be.:
Speaker 1:
2:58
Wherever the mind takes the body off it toggles and so we become disconnected from the body. When we become disconnected from the body, we become disconnected from other people because that's how we interact. If you want to go to the Bromley south station in the morning and watch everybody walking in and see their faces and see the stress on their faces. Yeah. In fact, you can do, there's a little exercise for the rest of the day whenever you're around anyone. Doesn't matter. It could be friends and family could be passers by. Look at the stress on people's faces. Okay, and notice that that's the stress on your face as well. Yeah, no, it's that we're all the same, so we're all in the same boat. That's connection in a nutshell. That's it. Present moment. The body, the mind. Yeah. You'll know. Uniquely Cranky. Your mind, your mind is not uniquely cranky.:
Speaker 1:
4:02
It's not the nonsense that fills our minds for a large part of it is not unique to us. I remember when I read the power of now, which was a, it's like marmite. You either love it or you hate it and most people don't get on with the book. It's a spiritual classic written by a guy called ecot solar. He was talking about the inner dialogue, the mind at the inner chatter, the stories that we create in our mind. And he spoke about this lady that he used to see who had Tourette's and really wasn't medicating sufficiently and that her mind was largely off on some unrealistic in a journey. And he said, actually, really that's, I looked at my own mind and I thought to myself, well actually they only differences. She's articulate in the normal sense that she thinks and I keep in mind, so myself and I read that and I thought, wow, there's two of us.:
Speaker 1:
5:08
I've since learned there are 8 billion of us. This is the mind wandering. This is the inner narrative. A little story we tell ourselves or other a collection of little stories and all those little stories they all collect into one story. This is a personal narrative and then that connects into lots more stories. And that's the thing called culture. Culture is a collection of the narratives that we tell ourselves. Culture informs us of the narrative that we need to apply. So if this is happening, it's because of this. If I feel like this is because of that, if this is, this is happening, this is wrong, this is right, this is fair, this is unfair, this is good, this is bad. It's got it all worked out, but it hasn't got it worked for our benefit. It's just an organic process that modern humanities constructed and then it gets reflected to us in the media and there's all sorts of special interests that influence it.:
Speaker 1:
6:09
So by the time we actually get the cultural message, it's become polluted. You know, it doesn't reflect our lives. Our lives are different to the lives we expect to have. We feel different. We think differently. We behave differently, we saved different things. But there's still this concept of normal that our culture is curating. And this is not some evil conspiracy. It's just what happens when you get millions of people trying to live together. And so there's cultural narrative doesn't fit as and we feel uncomfortable and we feel like something's missing or something's wrong with the world and there's nothing wrong with, we'll hold. What's wrong with the world isn't in us. It's, it's all, hey, we have a common observable reality. Here's a wall and it's grain. So Chi, but what does it mean if you look at this building for instance, for example, look at the decorations.:
Speaker 1:
7:10
So there could be every perspective in the world, someone or like them, someone will think our last, not the original colors. Um, so they should have left it. Somebody will look at the, um, the little Grecian motifs and think, oh, that reminds me of Wedgewood. So it's a bit like pottery and somebody else won't have any experience of Wedgewood. And instead they'll notice the flower in the middle and it goes on and on and on. And somebody will say, oh, isn't it a shame that it's so cracking on this side? And somebody won't even notice that. So just the experience of the ceiling and how many people there are here, but everybody will have a different experience of the ceiling based on their experience and their past and their narrative and how they perceive it to be. That's the same with everything. Yeah. So somebody once asked me, they said, you energy, believe in parallel universes. And I said, yeah, there's a billion of them walking around right now.:
Speaker 1:
8:10
And the one of the great things about this process of meditation and mindfulness is you become familiar not only with your own mind, so this is the focus of meditation, becoming familiar with your mind. Everything else comes second to that. Whatever you do, however, however long you sit for, whether you're doing a meditation of no meditation, when you're at the bus stop or whether you're sitting there and noticing the breath or whether you're doing any other sort of meditation, you're becoming familiar with your mind in the process. You're also becoming familiar with your reality and other people's minds and the places where like my reality doesn't fit their reality. Yeah. You know, you have that conversation with somebody and you say something and the back stiffens and their mouth titans and you can tell that you, you might even have offended them, but what you've said is violated their view of reality.:
Speaker 1:
9:13
And so what you do is you pure, polite person, you you're back off somehow or you're just quickly move on to another subject or whatever it might happen to me. Yeah, everybody's different and we're all trying to make sense of it all and this process of meditation, it allows us to examine the constructs that we have in our mind. And what happens is, is we're able to test them. And the way that you do that is because what you're doing is is as a thought arises about a person or an experience or something like that. We did this the other day when we did the gratitude meditation. What you're doing is noticing how you feel and the thoughts that arise. When you bring that image of that person or that experience to mind, you're testing your reality to see whether it's comfortable and what suffering is. Basically when your mental model, lots of things that you believe are true is violated by your experience or how you feel or what you think or what you say or what you do.:
Speaker 1:
10:21
So you know, I'm, I'm this sort of person. Then you find yourself saying it doesn't align with how you see yourself or you see somebody else's, a particular sort of person, and then they do something that doesn't align with that one. What's happening is where a lot more complex than we like to think and so there's a lot of conflict in most people and what you'll do is you'll find them behaving one way and the one situation and another way under another situation and off. Often these are totally contradictory and so there's a lot of discomfort involved in that, especially if it's your partner or your children and we are parents or something like that. But when you, when you look at your own contradictions, which we all have, then you get comfortable with them and you can then begin to become comfortable with other people.:
Speaker 1:
11:15
Doesn't mean, doesn't mean you have to, don't have to make difficult choices and maybe stop interacting with somebody or walk away from a relationship or whatever it might happen to be. You have to do whatever you need to do to, to make your life tolerable. But you can see in others what you see in yourself. And they saw the process of meditation in Evil's not so my initial perspective of meditation is just an inner experience, completely different. It's now become a totally external experience. The focus on the body, it's, it's, it's wonderful to be able to be aware of your physiological state and be able to relax and all of that kind of stuff. That's good. Yeah. But the focus on the body is, because this is how I receive the information from other people. You know what I'm talking like this. As you can see, I'm looking at everybody and what I'm doing is I'm getting back a vibe. And so what's happening is there's a two way conversation going on, not with everybody, but with most of you. And I'm, my body is telling me what the response is. Yeah. Because if I, I know, I know I'm, I can tell the, I'm at the edge of some overuse capacity to comprehend the meanderings of my mind.:
Speaker 1:
12:45
That's all right. I'm comfortable with that. But notice what I mean. I'm comfortable with that and I'm noticing that's happening. And you'll pick up the things that are important for you as a journey. It's a hippie thing. The journey, the path to enlightenment highlights. He use this as a metaphor. There's a path that goes around the mountain path of stone steps.:
Speaker 1:
13:13
The step at the top of the mountain looks the same as the step at the bottom. It's the site. The experience is the same. Everything's the same. What's different is how far you've come. So when you're walking to walking up a hill and there's a forest you can't see, and then you get to a clearing in the trees and you look round and you've got this fantastic view. That's what it looks like. So many sites yet another for tree, yet another stone step. And then every so often you get low and you think, Oh wow, look, I was down there and now I'm here. See what you do is you look at your life, look at your life, because meditation isn't about the mind, it's about your life. And if there's one thing to look for, it's how much better am I connecting now than I was?:
Speaker 2:
14:08
Yeah.:
Speaker 1:
14:09
If you, if there's one thing, but there'll be lots of things. Yeah. You'll be less angry, less cranky, less resentful, or will this kind of stuff. So that's the journey of connection of the mind in the process of meditation, which takes you as long as you continue meditating for. So as I explained regularly to you all, the best way to learn, so meditate is to not meditate. The best way to learn, so I meditate is to do a thing called the meditation of no meditation. This meditation of no meditation. Very important that you maintain that terminology. Okay? The meditation of no meditation is a listening:
Speaker 3:
14:52
exercise and it begins by noticing whatever the furthest sound is that you can hear. It's voices in the park, dogs barking in the background. They're all buds. There's movements and sounds in the building.:
Speaker 2:
15:18
Children:
Speaker 3:
15:22
from time to time you'll hear airplanes, traffic.:
Speaker 2:
15:25
Yeah.:
Speaker 3:
15:30
Um, what you're noticing there.:
Speaker 2:
15:32
Okay.:
Speaker 3:
15:33
Is it like a big dome? The stretches around us in every direction and your in the center of it. And within that dome there are many sounds. So there's a bees find the get out of the window here. There's people's voices. There's the sound of my voice. Sounds in the building, sounds in there, little bit of an echo buds movements of some sort. And notice what the mind's doing. Is it selecting, this is what the modern minds does. The molten mind selects a sound. When that sounds stops, it finds another sound. So it's like a search light, just kind of from one sound to another to another to another. But this exercise and the meditation of no meditation for sound consists of us allowing all sounds.:
Speaker 2:
16:38
Yeah.:
Speaker 3:
16:39
Inspire awareness when noticing. So, so what? Noticing the hubbub of sound and if you're ever doing this and you notice that there's an irritating noise, your mind will be drawn to the irritating noise. If you come back to being you at the center of many sounds and then allow the irritating noise to be one of the sounds that you're aware of.:
Speaker 2:
17:14
Yeah.:
Speaker 3:
17:15
And you'll notice the irritation diminishes. I notice that there's a,:
Speaker 2:
17:40
yeah,:
Speaker 3:
17:40
a collection of sounds coming from every direction and notice that you're at center of that collection of sounds.:
Speaker 2:
17:52
Okay.:
Speaker 3:
17:54
So this is a way of locating yourself physically somewhere in a spice.:
Speaker 2:
18:22
Yeah.:
Speaker 3:
18:29
So this isn't a meditation, it's just listening or just aware of,:
Speaker 2:
18:36
yeah,:
Speaker 3:
18:37
older. The sounds that make up the present moment.:
Speaker 2:
18:41
Yeah.:
Speaker 3:
19:41
So we're just listening to the hubbub. You can do this anywhere on the bus at a bus stop while you're driving your car with the music off. Of course, walking along the road, sitting at home. Right. Has the airplanes come into our awareness? Notice how distant heroin is. So sound is, oh, are we going to do is move over to,:
Speaker 2:
20:35
yeah,:
Speaker 3:
20:37
a slightly different exercise. This is also a meditation of no meditation. And then this one, all we're doing is noticing the movement on the movement is the movement of the belly. So we're not aware of it. Generally what we've decided, we want to notice it and the place to know Essa is the top of the belly, just where the belly meets the chest. Well we're doing is now saying that movement, tiny little mo went belly rising. Belly falling.:
Speaker 2:
21:37
Okay.:
Speaker 3:
21:46
And so there's, there's nothing to be got from this. You're not doing it to get anything from it. There's no goal, there's no expectation. Just noticing something. Just notice in that movement. Tiny, almost imperceptible movement of the ballet.:
Speaker 2:
22:44
All right.:
Speaker 3:
23:15
Oh, going to Davis. Move straight into a traditional meditation. And so, so to that, if you adopt an open, balanced and relaxed posture with your back, as straight as is comfortable, your elbows by your side, skull skulls, balanced as comfortably as you can get it on top of your spine.:
Speaker 2:
23:44
Yeah.:
Speaker 3:
23:52
And you're noticing the breath with the tongue gently up against the back of the top teeth. Noticing the breath rising and falling.:
Speaker 2:
24:03
Okay.:
Speaker 3:
24:04
You can either close your eyes or he can look down past the tip of your nose.:
Speaker 2:
24:09
Yeah.:
Speaker 3:
24:09
So find a spot on the floor. Just something affects your eyes on so you don't get distracted by anything that's going on around you. And we're just noticing the breath ideally in the nostrils.:
Speaker 2:
24:28
Yeah.:
Speaker 3:
24:29
But you can notice the belly moving or the shoulders or the chest or anywhere that you're aware of the breath.:
Speaker 2:
24:40
Yeah.:
Speaker 3:
24:55
What we're doing is notice and the coolness of the in breath and the warmth of the outbreath. Noticing the breath rising and falling and the mind's going to wander. Of course, thoughts will arise and the mind will be drawn to wherever it feels the need to be into. A scenario in a dialogue will take over and then we won't notice that we're here. We will forget about the breath and then at some point we'll notice and mind's wandered.:
Speaker 2:
25:42
Okay.:
Speaker 3:
25:42
Then what we do is come back and notes the breath, so it's a very simple process when noticing the breath, mind wanders. At some point we become aware of that. Return our attention to the breath and noticing the breath. Mind wanders back to the breath. Repeat. Practice this for the next few minutes is called following the breath.:
Speaker 2:
26:38
Okay. Yeah.:
Speaker 3:
27:47
Cool. Breath in. Breath out.:
Speaker 2:
28:20
Yeah. Right.:
Speaker 3:
28:31
This isn't an exercise in concentrating on the breath. It's an exercise in noticing the breath of the mind wandering. Coming back to the breath again. So the mind tries to set up a competition whereby it wants to stay focused on the breath. And that's not the purpose of the exercise. The purpose is becoming comfortable with the whole process. Noticing the breath, mind wandering, noticing the mind's wandered, come back, noticing whatever thoughts there are just keeping coming back to the breath each time. Back to the breath. Back to the breath. So this is more about returning to the breath than it is staying focused on the breath. My mind wanders a thousand times. All we do is gently, patient, late compassionately return our attention to the breath a thousand times.:
Speaker 2:
29:37
Okay. Nah, yeah.:
Speaker 3:
31:02
Instead of breathing in, noticing why is he can smell.:
Speaker 2:
31:06
Okay.:
Speaker 3:
31:07
Well you can taste the sensation of sitting, feeling of your feet on the ground being pushed into the very young time. Turn your attention to the room. So, um, yeah. What do you mean there is connects into the present. We're training ourselves to connect to the present moment because we've trained ourselves for our minds to wander. So we spent many decades with our mind wandering and it's trained to do that and now we're trying to nsls to notice that the mind's wandered and come back to now it's called the moment of recognition. Training it over and over and over again. The mode the best. There's no such thing as becoming permanently present and mindful or is is it? You're either getting the moment of recognition a lot or you know, and that vary for everybody from one time to another because mind wandering is our response to our artificial world.:
Speaker 3:
32:13
It's our genetic model trying to make sense of the artificial model laid out and then all the same. So there's a, there's always another thing to make sense of, you know, on a daily basis that, and don't worry about that until you get comfortable with it. That's just the way his mind wanders back to the present moment seat is there. That's connection to the present moment and now we're going to do connection to the body and this is the way to do it. See you rub your hands together. As long as you don't have a bad shoulder or something, they've got a bad shoulder, don't it. And right behind it it's getting harder. And then if you just put your hands down somewhere where they're comfortable, if you put them palm upwards, that it's more of, yeah, yes, you can notice the tingling. It's the tingling notice. And I can feel my heart beat in my palms. I can fail the blood moving in my palms. And what we're going to do is relax the hands. And the way to do that is we're going to breathe in normally and when we breathe in, just to learn it first in a tighten your fists. When you breathe in and relaxed, then when you breathe out, it's hot. And when you breathe in,:
Speaker 2:
33:31
okay,:
Speaker 3:
33:32
relax. And when you breathe out, what you're doing is you're training yourself to notice how it feels to relax your hands. So the key of this is to no says focus on the relaxation part. So you just do that two or three times and then we're staying focused on the sensation of the hands breathing in. Normally breathing out, gently relaxing the hands.:
Speaker 2:
34:00
Yeah.:
Speaker 3:
34:02
I now invite you to move your attention up to your shoulders and no it is. However it is your shoulders feel. Notice the shoulders rising and falling. The sensation of clothing hang from the shoulders. Um, we're pretty good at this. Most of us, we can relax our shoulders. It again is on the out breath. Breathing in normally breathing out, relaxing the shoulders. And now the invitation is to notice the sensation at the back and sides of the neck. You can't feel anything much. They just move your head from side to side and you get a sensation and we're connecting with that sensation. How are we getting physiological feedback from the back and sides of the neck? And then assignments where the shoulders and hands breathing in normally breathing out, relaxing the back and sides of the neck.:
Speaker 3:
35:19
So relaxing the hands, the shoulders back in the size of the neck. Look for the place of greatest comfort to position your head. He'll scowl on your spine and elbows by the side. You relax the back and sides of the neck more efficiently. Now going to relax the front of the body, starting with the forehead. And as most of us can't feel that [inaudible] if you don't feel your forehead, what you do is you put the palm of your hand very, very close to your forehead without actually touching it. And you'll notice the warmth and the tiny little tingling from your palm. And then when you put your hand back down again, you've got a connection as a sense of the feeling of the forehead. So breathing in, breathing out, relaxing the forehead.:
Speaker 2:
36:17
Yeah.:
Speaker 3:
36:19
Breathing in, breathing out, relaxing the eyebrows. Relaxing the eyes. I show tongue gently up against the sharp part of your teeth. Helps to relax the face. Relaxing the eyes on the out. Breath. Relaxing the cheeks, mouth and lips.:
Speaker 2:
36:56
Okay. The jaw:
Speaker 3:
37:03
with your tongue against the sharp part of the teeth really helps to relax the jaw. Relaxing throat. No, it's in the chest and upper back. Rising and falling on the belly and abdomen. Rising and falling.:
Speaker 2:
37:28
Yeah.:
Speaker 3:
37:29
So the thing to do now is to relax all around the pelvic girdle, starting with the thighs and the buttocks. So you're noticing yourself pushed into the chair. Adjust yourself to be as comfortable as you can. Notice in the tightness of the clothing sensation of the chair. Breathing in normally breathing out, relaxing. The thought is relaxing. The buttocks, relaxing the waist and hips. So self settling down into the chair. Relaxing the belly and lower bank. All on the outbreath. Relaxing the chest and upper back.:
Speaker 2:
38:32
Okay,:
Speaker 3:
38:34
so I'm thinking it's the sharp part of the teeth.:
Speaker 2:
38:36
Relaxing and throat.:
Speaker 3:
38:42
Relaxing the jaw, moving up the face, the mouth and the lips. The checks, the eyes. Oh, high brow is all on the out breath. Just laying out the tension and tightness, pressure and stress. Relaxing the forehead. No skull. Finally balanced on top of your spine. Elbows by the side, relaxing the back and sides of the neck. Relaxing the shoulders, just letting the tension. Now on an out breath. Relaxing the hands. Well we're going to do is relax the entire body now. So breathing in fully without breathing in. Incredibly deeply. Both full in breath and we start up at the crown of the head like a wave of relaxation. Moving down the body. Eyes, jaw, shoulders, and down to the tips of our fingers down through our feet and into the floor. Top of the head, eyes, jaw, shoulders down to your fingers. Tips of our fingers down through our feet, an insula floor. And just a few breaths like that. Well, on the in breath, we're just noticing the coolness of the breath. Cool. Lithium breath. Why eve of relaxation moving down on the potty. Cool breath, wife of relaxation. Breathing in, noticing what you can smell when you can taste what you can hear around here.:
Speaker 3:
41:37
Hop, hop of all sound sense of being pushed into the chair, wiggling your fingers and toes and gently in your very own time. Tone in your ascension to the room.:
Speaker 3:
41:59
Okay, so the meditation of no meditation for sound. It helps us to become aware of the calm stillness that's always there. Wherever we are, we only notice it when we do that exercise. Otherwise we're drawn in. So let's say you're in a cafe. Where's the calm stillness in a cafe? Yeah. All these people shout in orders, music, blaring, traffic in the street, express our machine chair, scraping door slamming. If you do the meditation and no meditation, you find it and there you are at the center of it. And this could coffer knee Angele calm. So it's a place to find calmness. Yeah, but you have to try it. Don't take my word for it. Even better, the park is going to the park and do that. It's, it elevates the experience by a factor of at least 10. So for you, if you're getting one on the happy scale from doing it here, you get 10 on the happy scale doing it in the park.:
Speaker 3:
43:02
Okay. See if connect, that's connecting to the present moment. Present moments, the sensory experience. It's the undistracted experience. And this tracks it awareness of the experience of the present moment and then what, what connects into the body. And then through the body we connect to everybody else and everything else. And so what I do now is I'll teach you a little meditation. I don't usually do this, but I do it whenever I do connection. It's called the connection meditation. Um, it's a visualization meditation. For those of you that can't visualize, don't draw out. Instead notice the sense of all of the things that I'm describing. So for instance, you know, w, w, w we can, we can imagine sitting in a nice comfortable leather seat without visualizing the seat so that everybody can follow along. If you get yourselves come from, and begin by noticing the breath, I'm noticing the breath in the belly, no rising and falling. And then notice a spot. A place just below the belly button is exactly equidistant between the ballet and the lower park. And that spot is marked by a tiny little pinprick of light, the same size and shape and color as a distant star.:
Speaker 3:
44:53
I'm just be aware of that space, that place within you that is, that has a calming effect. And notice that that distant star appears to be growing, grows to the size of a golf ball to the size of a grapefruit. And as it's growing, you notice that it's like a bubble. It's like a translucent bubble of light, stark colored, and it grows and grows and grows until it's all around here. And so you're sitting in this bubble and as you're sitting in the bubble, what you're doing is noticing your breath, breathing in, breathing out, and as you breathe out, what you do is you say that self compassionate mantra in your mind. You're saying in your mind on each out breath, may I be well, may I be happy, may I find peace of mind. So that's three consecutive outbreaks. Can you repeat that? My ob well, may I be happy my, I find peace of mind so that we all, we're all in a individual bubble or individual's sphere and bring to mind whatever it is that brings you a warm feeling. Could be another Ba, could be somebody you care for. Could be now, could be in the past, can be a place person, a thing, an experience. Doesn't matter what it is, whatever. It gives you a warm feeling.:
Speaker 3:
46:45
And the sun is an example sitting in the sun fleet. If you think of anything, imagine the feeling of sitting in the sun and the warmth he got from it. So as you're breathing out, repeating the mantra of my IB, well, may I be happy, may I find peace of mind. What you're doing is filling that bubble up with that warm feeling with that person or place or thing or experience or creature being whatever it is. What brings you waltz on happiness. No, it's your now breathing that in. So you're breathing out, feeling the bubble breathing in and it's moving down through all of your veins and arteries and I, uh, nerves down to the tips of your fingers up to the top of your head, down to your toes.:
Speaker 2:
47:54
Yeah.:
Speaker 3:
47:56
So won't lie. Is that gratitude? It's gratitude and calmness and stillness and appreciation.:
Speaker 2:
48:01
Yeah.:
Speaker 3:
48:05
Sign your mind may only be well as you breathe out, may I be happy, my, I find peace of mind and now allow that bubble to grow and it all contact with bubbles of the people around you and then create one bubble within which everybody in this room is sitting and [inaudible]. Mine's my weepy. Well, my way being happy. We find peace of mind. No, it's the, we're sharing that we're sharing our happiness and gratitude and stillness and calmness with each other. And as we breathe in, fill up the bubble and breathe and fill up. Our bodies know is that it's growing to the size of the mansion, the park back in, um, London up in a space.:
Speaker 2:
49:15
Yeah.:
Speaker 3:
49:16
British isles, Europe until it's around the entire planet and no, it's what we can see. 8 billion people, countless living beings or one family living together on a rock spinning through space round a distant star, which is giving us the wants to survive. And we have all of that within our bubble. [inaudible] mine's May we be, well my, we'd be happy my, we find peace of mind and then slowly let the bubble shrink down to the size of Europe, the British isles, London back in [inaudible] mansion and just this group just around us and notice that the feelings changed. It's different now. And again, mine's May we be well as we probably eat out praising in the combined gratitude, breathing out, we'd be happy. My, we find peace of mind and again, let that bubble shrink smaller and smaller till it's just around here. My Ib, well, my, I be happy. May I find peace of mind with his gratitude and stillness, calmness and appreciation inside us and outside as filling us up, filling the spice around us, and now let the bubble shrink smaller and smaller down to the size of a football, to grapefruit, a golf ball, a pay to a tiny little pinprick of light, and then watch it wing count. But no, it's, you still have that stillness and calmness and gratitude and appreciation and notice that you can find it. Hold on to it for the rest of the day.:
Speaker 3:
52:10
Breathing in, noticing what you can smell, you can taste, and then your ferry on time. They return your attention to the room.:
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