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Stronghold 7 August 2011


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Okay. So. Matthew's question is. I emphasize the cultivation of joy, both and meditation and a daily life. And the question is really since one of the the three gateways is Du. A how is that particular practice for cultivating joy? How does that fit with Du has has a gateway to the awakening. First of all, it's not necessary It's not necessary that you use that third gateway has your access. But it's very effective what people do. Hector totally is an example of a person who definitely... The the gateway going he passed through was one of suffering And it is described pretty pretty clearly and his our experience.

But also in an answer to you with him that I read he said something that I like very much and I agree with completely, which he said. And and actually, let me tell you the contact started it too. He was being asked about the dark night of the soul mh, which has its counterpart part. And have buddhist traditions for example, on. And the progress of insight, there's a whole series have of all of the knowledge there's what group that are known collectively as that as the duke the knowledge is which suffering right.

Have likewise in the in the Bo Mo I have swiss. On the second path, there is an aspect on it which is known to be recognized to be to involve a lot of of suffering. So anyway, ask totally, you know, what about the dark nine and the soul what about the duke it is not. What does he think about that? And it's interesting coming from somebody who whose vehicle was the account. He said, I think everybody on this earth has already suffered enough. If they feel like they need to suffer they can't. Sure So I like that.

I I... That resonates very strongly. But at the same time, you do have... You you as they have to understand do part of the ignorance that we have. Revolves around the idea that Duke is something that can be avoided or or can't be escaped from you know but even even amongst of people who really experience, there's often this notion that that well, you know, I... This is going to be my escape from. And really, to you absolutely have to understand recognize and appreciate that Du is in a sc part of the way we of the way, our minds conceive of the world and the cell and the interaction between the two.

I mean, it's it's it's just impossible that there could be that do and then not saturated would do. Okay. So you have you have to do on you have to understand that. Now practice cultivating joy as a practice is a very powerful thing to do. And it's not that all incompatible with investigating Du. I I usually suggest that investigate Deepgram following very litter what was spelled out in the sutra in the description of, the four noble trips. Where the buddha have said that life is suffering. Not now we have abbreviated versions of that.

We have to expand a little bit. I understand it. But if we go to other discussions of Du, it's made clear that is like two sorts. Why is Du, which is physical pain, which is absolutely unavoidable. A physical body, even had enlightened this subject to physical pain. The good cat severe dysentery for prior to its step. He was one in but and My neighbor a daughter rolled a stone down trying to kill it my splinter broke off cut split became infect and he couldn't stand or up for a couple of weeks. You know, and body just going to be pain.

The other kind of du code those done the nas and Poly. On for the san version. I'm not sure wanted be very similar. But that that is really one word it's suffering and English refers to is the mental the mental pain that is generated secondary to a physical thing. And so that's really brings us to the second truth, which is that the cause of suffering his craving. It's wanting. The why he thinks to be different than they are in anyway. It's any kind of not acceptance of what is. I mean, which is something I just take it by itself but sort planet statements you gets throw out that, you know, if you resist what is, you're gonna suffer because what is what is.

And and and you're not going to be able to make a difference. So you wanna suffer resist is. And it's as simple as that But again in his teaching of this, the video set that you should practice letting go of suffering. Identify the suffering. When you when you find, that you are suffering find the cause. Find the cream name that is behind it. Let go of it. And notice no matter how brief it is. It's a life for they only be an instant. But notice that indeed is true that that the cause of suffering is this dissatisfaction of what is and wanting things to be different than they are.

Which is not the same thing. That's a practice associated with the second truth. It's not the same thing as the permanent cessation of creating. Sleep the permanent at end of second. It is a practice, that clients you with the the nature of suffering and becomes really clear in your mind without unpleasant notes of any kind physical plane is just a part of why But the mine's reaction to it, the suffering is is optional. Yeah. Pain had a little suffering up. And that the cause of suffering originates in our views.

And the desires that you generating out with that. So from my point of view bet that practice of doing that when every you find there is suffering at any kind, and you can do this at the same time that you're cultivating to I I told any join. Reach that point where you have to work harder to find the joy because you're suffering right. That's an opportunity. That's an opportunity to deepen the insight here have into suffering by looking looking into your own mind to see what the source of that suffering is.

What is the creating emergency see version what is the attachment and then practice intentionally letting go of that, you know, i and and it doesn't matter they only like over the for moment. But the act of consciously identifying the cause of you're suffering, letting go of the suffering. Has has a profound training effect on wanting in terms of the understanding kind of relationship suffering to experience. So I would suggest that you don't... You that should be... If you just use the opportunities that life potentially anyway, that's as my suffering as you need to engage right.

Does that does that address the the question behind your question? Question plan. Yeah. Mean... Yeah. And it's... They're not mutually exclusive taxes. Not exactly. And there can be some joy in the discovery of the suffering. Right Yep. And the moment letting go. Can be profound. That sure. Yeah You're still? Yes. That's right. There he is. They right. There is. Is a very subtle kind of pleasure that's associated with e. With non reactivity. When you when you pick up fully conscious in the moment that you that is arising rather the reactivity that that realization associated with very serene kind of satisfaction.

Needs to talk about how Du is wasn't as kind translated incorrect. You got suffering admit. No. This is necessarily separate, but sad that. Well yeah. The meaning of Du is much broader than that the word suffering. I Du is suffering, but Du is also very very mild degrees use of dissatisfaction. So so the word D code refers not to the extreme forms that we're most concerned with. But refers to had farm, every experience of dissatisfaction, which ultimately he is every form of dissatisfaction. His a resistance to reality.

No matter how minor if you're still resisting what is. And that's essentially what is. So probably a better translation that Would be dissatisfaction except that from most people, they would... Take dissatisfaction to be a rather mild thing and they wouldn't associated it with with more you know, say dissatisfaction. Okay? That's fine. What about one I miserable. And then that's just an extreme front just respect. So sounds like it might be helpful to in trying to discover the source of dissatisfaction...

Source of du. Yeah. To to ask for himself. What reality am I resistant here? What what's the reality that Satisfied? Yes. So sometimes that is the question. Because sometimes you don't know you don't know where you're suffering where you're an. Whatever it is. You don't know where it's coming from. And so When that's the case, the first step is what what what aspect of reality am I resisting? The next step is to discover in your mind with the actual resistance that's making that reality can't to go a cause of such right.

Is see difference what I'm saying here. Would it would it be like saying, okay. Well, what I... That what do I... What do I want to be true that's Yeah. Oh ultimately, that's exactly what yep. But the distinction I was just trying to make there and and I might have nest your point. But what I I heard what I heard in what you're saying is that is that I'm experiencing this reality and subjective, I find that Abs. What is it about this reality that I am reacting to? That's one question. Sometimes it's really obvious.

You have a thorn in your foot or scorpion bite and your job. So you know full will, what it is about the reality that you're reacting to. But where we coordinate come ordinarily come from is when we say, you know, it's the The sort of total is causing the second, that it's not. It's our resistance to the pain. It's correct. And so that's that's the next step that's know because a lot of times we know what aspect of reality we're reacting against. There are also types that we don't. So when you find that you're not happy, but you don't know why you're not happy, that would be a good opportunity you too.

Try to figure out one and is in particular that resisting against. Simply because when you can see that, it might make it easier for you to identify the resistance to that thing that's actually causing the not right. But the most important things to describe me that in existence and you know discovered it if you can let go of it. If you... This is another important point in this practice. Leave my you can't make a mistake. You can be mistaken about what he resisting. And you can say, okay. How gonna do I go that.

That's still feel. Yes What that tells you is, okay. That wasn't really what was bothering. This is very common and get interpersonal relationships because the dynamics to this outcome. And so we think, what is bothering us about this relationship because of one thing. So if you can identify that, you know what go with that and if you don't feel open reasonable resolve the wouldn't didn't go it then that wasn't really what was causing the problem have go. Yeah. But sometimes letting go up, it isn't just so easy.

I mean, you can identify it and get it. Mh. But then, like, How we just let go? K. Well, It's an interesting thing. When you clearly see what is causing your yourself right and how it cause your suffering and actually look a really good thing to practice with this physical pain. Because it all hides of other of suffering or more they have they're more complex and they have these other subtle dimensions and and it can be the pain is really straightforward. You got pain, You know you don't like it.

If you can succeed in identifying the mental component or you're resisting the pain. And let go of it. That... That's where you can practice this. It it may not be easy if the pain is severe and you haven't had a lot of practice with this, it may not be easy to let go over the pain. But when you come to the place of being clear, on the inner resistance that's causing it. You probably will be able to let go of it for a moment for weeks. And and you'll know you've done it. Now letting go if if you may not can't let it go but from more than just briefly.

Give you practice with something a simple straightforward as pain. Then the other forms are suffering, you'll find the same thing. What the the... What allows you to let go of something is to become really clear that it is in fact your resistance or your attachment that is causing you to suffer. Okay? If that's just an intellectual idea and you're thinking, well, I shouldn't be able to like, go that. You won't be able. But when you can see that... Okay. This really is the problem. I'm trying yeah.

Miss really is what what is that the root of it? That knowledge will allow you to let go of it. Briefly enough to reinforce that knowledge. Okay? And that's really that's really how it works as a training. Is it every time you recognize it. Around that knowledge is there every time you do succeed and like go let and go to you firms, that it reaffirm that understanding. You know The the the deep intuitive conviction, but your suffering comes from out there has been eroded every time you do that. And the more that conviction becomes eroded, the more the other conviction grows that and indeed my suffering comes with him.

From resistance. Yeah. What was. Right. So if it's mental on a and all stuff, like job just like, hearing some tragic news, In feeling getting heavily impacted by it. Yeah. Not affected by it. It's just... So there... What where do you go with that? What? No. Okay. Well, Guess because it's just could you brought this up. Because Until you gained a certain amount of experience, going you're not always going to be terribly successful. But as you know lot, it's going to be easier and easier to do. So something really tragic happens.

Somebody very very close and due to is injured or died or it gets there. Fatal diagnosis or something like that. And it us a strong feeling of of suffering in here. Now if you If this is the first instance in which you decide to practice this, if this happens tomorrow and the first time you ever heard about it was today, tomorrow you probably not gonna have too much success with that. Yeah. So since so that's really true. But to the degree that you have practiced this, And like I said, working with a...

We're it really obtained it's such a wonderful way practice this. But to the degree do you have practice that he will reach the point or even in that instance, you'll recognize that when you let go over that was suffering disappears. This was part of what people who are not practicing this at all experience in dealing with their own grief is that part of their overcoming degree is they have moments where they accept What's happened? So like, letting it go of thinking this is a terrible thing. That's right.

You know you know what is. Each one of those moments when you went go, i'm thinking that it gives you that gives you a relief I think gives you a release. And that's how you... That that's how an ordinary person acknowledges their grief is that they had. More and more and longer periods when they're able to accept audio right with them. Sorry by. K. So I I I appreciate I can I appreciate what you're saying. But about extra suffering that we he onto this satisfactory. Experiences. No gonna say pain is something we should seek out.

Even just physical pain itself. Right Mean you wouldn't say physical pain like seek catherine's or You wouldn't say that it's pleasure. Because it's pain. So on top of that, there's the there's the mental element that which comes from resisting what is as. And I appreciate that, but at the same time, I'm really ever since this conversation is driven. I'm wondering where engaged socially engaged talking about social language So like, there are bodies and the abroad. Mh. And we were... The other day we were complaining about Fox news.

Perfect. That fox news. Oh yes. Right. Know. And so there are these things in the world and some sometimes we find ourselves in a situation, where either we were being buried. Or someone's being bullied something going on. And, you know, in my experience, I I feel suffering pain because I'm resisting what it. You know I don't I don't accept what is. You know? I don't like boys. You know, and I think it's... I think that kind of thing is inappropriate. I think one person shouldn't dominate another incident.

So I do resist that. Mh. And I don't see... I don't think it just anything wrong with that. I do think there's something wrong ray to it something. You know, I mean, I understand that it's it's the circumstance and there's there's a big sign too And, you know, there are many reasons when it calls the conditions that brought this situation, feel not to hate this person just saying Y. You know, like this isn't appropriate you need to stop and to sometimes need to be quite forcefully about that but does not require not accepting what is.

Yes. It it it doesn't really... You have to actually have to accept what is in order to be effective at changing it. And that's the subtle distinction there. Accepting what is does not mean accepting that it continues. It doesn't mean not taking action to try to change what what is it what is is. Problematic and sound way. Okay? There's a number of different ways that process is one is you can act out of hatred for bully or compassion for the victim? No. And but both this other prem. And and in from which state of line are your actions going to be...

Most skill and most effective. Well... Yeah. I mean, it's it occurs to me. That, you know, in a perfect world, I will I I will cultivate not just some some empathy which which could be, you know, compassion for the for the victim, but also toward this person who's behaving his bullying That's a perfect world, know in which I in which I I am empathize with bully. And therefore Uni empowered to to take whatever my whatever measure seems appropriate. Through that through that seeing or human humanity, our.

Got it. Yeah. But the deeper thing here, this is another grace of date some people say, you know, why better to get out of bed. Well, this is kind of my question. You yeah. Doesn't have no desire no version. You know, why does it pretty good? Why ability to do anything anybody. The buddha that does not act out desired version. When we can accept that. Okay. The does act out compassion. Okay. So compassion is motivation. Well compassion. Does does that makes sense This it's not a trap. But I'm still...

I I I'll think about it. You know, this is something I know I need to think about but. I just thought to bring it up kind. But it fact the the way we are programmed. The only reason that most people do anything. Because they want to gain something or they want to... Which Yeah. I I get that. No. I... It it's really deep in us. So deep, that for many people, it is very, very difficult to imagine how things could be otherwise. How... You know, there's a... A A common and myth and buddhist countries that somebody becomes an art hunter and non return.

They have to within twenty four hours because they hands survived in the world. That's sad isn't. Yeah. Right good a silly notion. But But it's not big case. I mean, the we loop for forty five years, actually is right that's time. So we may... It we may have to work a little bit to understand how that happens. But we can start off with confidence that we don't really need desire and version as our motivations to do things. Nor two. Make changes in the world to to ability to make changes in the world?

Well this is I was gonna bring this up actually. Because if you resist it. Because if you say that suffering comes from not accepting what is. The fact is that But strong the cast system. He but only against a production of women and he put strongly against injustice. And so he seems to be I won't say satisfy dissatisfied, but he didn't accept what was. Yes Would you? While the buddha was doing this, he lives him sorry for? Yeah. Totally accept that. Okay. So I have to and. There are people There are a lot of socially engaged people who experience a lot of power ready and and a lot of suffering.

And that's a big part of what motivates them to do what they do. But if you look at what they actually do, is the outrage and the suffering necessary for any of the actions. No, It's not so it's really what we're looking for is Yes, it's true. Everything we do arises out of desire and a version. But does that mean that we can't do anything desire. Yeah. So this is what you mean when you're talking about suffering coming from not accepting markets. Yeah. You're most effective, if you totally accept what is right now, and say, but this is what I need to do.

Your role then becomes doing the best that you can that you are capable of. Not making yourself unnecessarily suffer by ranting futility against the way things are. So you're free from suffering again, all of your inner resources can go towards saying that... Okay. This is what I see and this is what I can do, and I'm going to do it. And i'm very important part of that is not to be attached to the outcome. Because if you're attached to the outcome, then you do your best and it doesn't work out, that you're understand right.

But you don't have to be. You accept, okay. I did my best. And it's this way. I totally accept how it is. But now I can see this as what I can do that and and go completely or making that. You. Let me So and then compassion loaded compassion. They are just as powerful motivator has greed and version. And and if you if you wanna to contemplate that, think about it a little bit. It's One of the practices that the Buddha said that he did himself. He said when I was I looked in my mind that saw. But I have lots of...

Agree I have thoughts of hatred parts of cruelty. The translation agreed, hatred and appropriate they're strong forms. Right? Okay. But and he said I realized that this was have no benefit to me nor to anyone else nor did move me most good he said, and so I recognize that there there were was another kind of thought. And so I practiced replacing thoughts of greed, aversion and cruelty with parts kind loving kindness, compassion and and generosity I i guess was like, I can't remember exactly. But anyway, it's it's a beautiful little description in the sutra.

It's a very powerful practice that he's describing and about exactly what he does. Before you reach the point where there is no war desire and a version and your light stream. You still are capable of lot and compassionate, and generosity. So what you do as you is you try to transform at any opportunity these un some fruits thoughts been be behavior and to these host, which can but way you could describe this is that before you become a good, you can still practice being buddha to the extent that you are capable.

So that that's how you do it. Which we all have advantage nature already. Get it like like hood like a a gem inside of us and maybe completely buried over. But if you can uncover you had one tiny portion of it, it is there because always there, we are almost capable of acting in the world have exactly the same motivation that fully light being would hacked and room. And that's that's what we can work at towards. Being to be a socially engaged buddhist, which I think need a whole lot more because too much of buddhism has been.

Let's that's fine the escape from our own suffering. And to heck with the world it's their permit anyway. So it to be a socially engaged buddhist. B b active do the things that need to be done. But do the out of wholesome motivations. When you see enrollment in the world and it makes you suffer. That's an opportunity to do the practice I described earlier. Okay. This is the way it is. It's the result of causes and conditions. And they hate the way this person treats this other person. But they came to be the way they are as a result causes and conditions.

And this person is also the victim is also involved. And putting themselves in this situation. So it's always helpful with causes and conditions. My time machine is broken. I can't change it. So I accept it. Alright. This is the way it do. But what can I do? And again, that you free yourself from the suffering and from the negative emotions the suffering. Generates and allows to put all of your resources into acting out of skill needs. Have practicing dot being attached to the outcome. Stuff When in meditation, you examine your suffering and observe and like a of it.

What what's the appropriate time to do that? What I mean is I I know that we've talked that when you're focusing on the meditation object, and you have, like, you know, chatter in the background, you know, oh and I'm anyone unhappy in my butt since if it's not overwhelming you, you know, then then you just leave it. If it is own me take it it itself i meditation. But what I found is that at start by meditation I have a few thoughts like that in the background and they're not overwhelming me. If I spend a couple minutes the start of my meditation is looking at those and looking at the emptiness of those things, then when I do really return to the breath and the rest of my meditation was much is much clearer, but I don't...

But that's not... I understand right. How you each dealing with these kinds kind of background noise. What here's what I think you're saying is you're you're adding a step These things are in the background. So you you... You you're adding a step of taking the moment. To recognize that and empty. Right. Okay. If if they were strong enough that you couldn't ignore them. What would what would you be doing like i'm paying attention to. Would you be identifying with them as the reality? Or would you be observing them objectively?

And saying them paths emotional states that are arising, seeing that that they're are not appropriate they answer for the purpose. You what I do that. It's it's a case if I can still focus on the object, but there is some degree of association. And so I can keep meditating in that kind of pathway state and and it may get worse sort may fade away off spade away. But the reason I've I've done that is because I when I do do that, afterwards, I have longer periods kind of scratch. Yeah. Okay... Okay.

So just follow me here. Okay. I'm having a reasonably good meditation. But There is some kind of negative metal state and some associated thoughts, but are kind have in the background. K. So at, it's just ignore let them be their acknowledged Okay. That's there. But it's not keeping me from practicing. And if you do that, there's there's really... I guess there's three possibility. I was gonna say that there's two. Either those things are gonna fade away and disappear, or else they're going to become stronger and more problematic.

I suppose they can just stay the same. Although it seems like that's the happens restart. Okay. Now if they fade away or even if they stay, but you can disregard them and they become... When I say that you're you know disregard them you're allowing to them to be there. It means that they're more or less on the same point as say the hot pressure point you're feeling on your on your ankle where is not really bothering you that much, but it's there in the background. Or the sounds of the birds outside.

It's not a distracting here. But you know, they're there. If it's like that, you don't need to do anything at all. If it if it becomes more of trisha, then can't to do something. And what i was getting at is you say, okay. I've got to look at this. Objectively. Without identifying it and seeing it for what it hit. It's it's thoughts better being driven by this emotional state and an emotional state that's who is from some houses and conditions that partner parent can me right now. I am talk this thing.

And so what you were doing when you're observing it that way is saying it is empty. So when you said Me But what I do is I look at it and I see it. It's empty. But I was trying to ask you afterwards is is in what different way are you saying it is empty? Them. What I describe. I guess the difference is in terms of not the way in which I see but the matter of men which I that the means that I use. Mh. I I rep my attention, to that when I could very well keep it here and just, like, deal with that in my awareness.

Okay. Okay. Maybe that... That's good point. That that can be made more explicitly clear. Obviously, when it's possible to ignore something. You need to take it as not that. But when it becomes disturbing to your practice even though you can still succeed in through will willpower and determination keeping out background. It still deserves to be taken as object. Okay. Alright. Well, let's go back to the other thing about how you deal. One are the ways that you can deal with something when you can confronted it You have this this.

Feeling whatever is things anxiety patients and some parts associated with it. You could look at it, and you could examine it intellectually, and you could say you you could see it as empty by residing to yourself in your mind, the words some phrases that you've learned that this this is a projection of my mind This has no substantial reality from its own side. Right. So on and so forth. That will often work. And it's not, it's you can use your you use that intellectual capacity to analyze something.

It's gonna still lead you to the same place. Where it's gonna lead you to is you're confronting it, but you've created a separation. I have dot this thing. This is not my reality. And that's really what pretty your product. No matter how do you get there? And that is saying it is empty and as you get a little further along. Seeing git has update his hand that there is no way to experience this in reverse right. It's just something that's kind thing. And it doesn't require anything. Require anything out outside of that so.

I like to ask one thing. I know everybody here helen trees with you and republicans. I'm having trouble hearing. Oh, I wanna ask something that you probably already taught a million times. But I'd like to know about starting a meditation session at the beginning of a session. Yeah. Because I feel like It's an important time. Yes. And I'm not really sure. I'm kind of trying different things. And it's kind of like what Jeremy's is talking about, you know, about keep you're talking about the beginning of your session.

Looking at your mind, maybe should you be looking at your mind? Or should you just be sit down and go to your breath? Anything kinds thing. So I don't really know how to... I like to hear your instructions on maybe even from coming in anymore. Mh. Okay. Yeah. Was the I. Well. And maybe me repeat your question? Yes. Not i have at the very beginning of a meditation session. You go to sit them. What are the things that you should do? Are there partners there's some preliminary steps that Oh yes. There are.

One that is really far more relevant than to people. When they haven't been meditating so long. But is actually a value to anybody at any time is just to review why you're that. You're see you're going to sit down to meditate because that time in the past. That's this either some other person who's not the person who's going to meditate right now. It's a person in the past. Decided that was a good thing for this person in the future to do it. It's fine. You know what I Yeah. I'm not sure about the other person.

But well, i didn't talk about it. Let me just explain this. That that before that before I... Quit drinking coffee. I had a coffee maker that you could set it up for the timer on in the morning. Yeah. Right. And there were times, Well, I really just wanted to go to bed, and I had a lot of trouble must up sufficient compassion for the person who woke prep in the morning. So go to the trouble of setting up the coffee banker for they don't. But But then the person that woke up in the morning, you know, could feel a certain amount of million.

So that guy who went to bed last night, how he didn't? Or on the other hand appreciation. Alright. I really appreciate. Okay. The person who sits down to meditate? Often is not diverse. That decide to meditate. So the person is going to sit down to meditate. Should also right of that same decision. Like I say, this is more important for people who are just establishing practice. You've done this for a long time. This not be a problem for you. But remind yourself of the reasons for medicaid so that you come to play again this moment like, oh yeah you what you're actually doing is is this the person you are right now always is deciding to meditate right now.

That's that's really good first step. And then especially if you have several different practices that you've been engaging yet. You need to get really clear on what practice you're going to do and and why you're going to do it. Because one good way to frame away in meditation is to sit down and after ten minutes decide, well, I should do this other practice instead and then five minutes after say. Well, no. I really shouldn't switch it. Decide what you're gonna do? Why you're gonna to do it? What you, you know, have and have a purpose in my whatever stage and the practice you're at.

Remind yourself of William and dealing. What what are the problems that are likely to come up in this because you know, there might be there's a good chance they're gonna be similar to the ones that you've had recently week. And you know what you need to overcome those problems. And so you're preparing yourself mentally. Okay? Meditate is what I wanna do this what's probably gonna happen. And I know what I'm gonna do is to take care of that. The next thing you do, is remind yourself, but may not turn out like that at all.

Just. Having having an intention in place but then tempering that where the willingness to just go with what happens. Because otherwise, when things start going differently than you expect go too tension starts to build frustration, which isn't going to help. So Then one more thing that you can do you will have certain things on your mind. And as you know, every time you sit intending to meditate, You discover whatever it was going on in the back of your mind or your side subconscious. That has its highest priority right now.

If you're working on a project, and you stop the project to go meditate thoughts about that project, you're gonna be there. If you had part with somebody not too long ago. There's gonna be a tendency for your mind to want to rehash that. All least kinds of things. So you can just take my moment to prepare yourself for where you are where I am right now. And so what's likely me to come up? So even before you sit down and begin to practice. You know what kind of distractions are gonna gonna come out?

And knowing that is gonna make it so much easier to recognize and i let him go. It's like, oh, yeah. I knew you'd be there. No I don't need you. Yeah. Oh yeah. Youtube too. It's it's so much easier. That is kind of thing. Very easy me to do. There's another point. Anything I'm talking about right now are things that could be going through your line. While you for example, blocking from your room to here when you're sitting down and you're getting comfortable, you know, that before you actually probably new focus to, you could think about.

But they're really good to do. There is another point. If you start if you're doing notation and you start with counting the breath. Even if you're not doing credit meditation, you could still start with counting the breath. And the course of counting ten breast. You're gonna get a really clear picture of where your line is today. You know, you're using the counting of address, It it's a really nice support for your practice. And it it allows you to be in that place. Okay. I can see him a i'm a bit dull or that i just make on a bit restless or or...

Oh, yeah. I didn't realize but. Those distractions are are gonna come up today because they're gonna come out during that process. So that's another opportunity to to see what's happening. Thank you. So these piece of the preparation that I was is yes before you ever even begin the farm patrick. And then I also like the idea gradually taking control over how your attention is direct news. Rather than them getting it abruptly. So if you could just sit down close your eyes and just be there for a few moments.

Just feel where you are be completely present. On your skin clothing, position of your body. And especially, those the positive aspects of it. It feels really good. Just sit here. Temperatures patricia. Mh. Nice. Can't yourself into. Nice. Nice movie. And then so you're the only restriction on your attention is that is that path. You're you're not thinking about the past i'm sure and what's happening something else. You're just not just here. I'm here whatever sounds, whatever say. And even when his thoughts on I'm not going with those thoughts, but they're, but knowing the day there is just part of being.

Then can bringing the focus certain attention brain that to your body correct. And then doing a breath meditation, after day you would spent a little bit of time just being fully in your body, allowing sounds other hanks to slip into new background. Then you can like, contact with the sensations in your body that are related to the rep. Not in one particular location, but just any and all of them. And then you bring your folks and we'll closer it that way. Being aware of all those sensations, you can just sort of explore them all.

And then you can settle in on that one place. You're on a pot part. Have that turn? Reading a great. Press? Reading it and breaking out yeah. Upon responsibility to turn that comes from sv us teaching. And kind of way. Gets the hits the the kind thought he's breeding and breathing out on the find the spot place where the breath goes in yep. So you can just stand bring your attention to the on spot. Then then you're watching right. These are all things that i would recommend recognize. And that thanks that.

So that answers your question? Yes. Thank you so much. That's great. You know, I even actually doing a completely different practice. Yeah. You can do all of the. That's and he can he can bring your attention to the audit on spot. Count the tam breaths. And you were your mind's them. And then come in sort another package. Yeah. Just a quick question to go back to a second. And deciding what practice you're going to do and not mixing. If I'm working on vivid, not Sure. And stab, assuming stability is gonna be okay.

And I wanna work on big. And so that's somewhere. But I'm not sure I wanna do the body scan. Do I should I be making that decision prior or can I decide place stability it is there. I wanna work on my goodness this. I'm gonna shift to bodies. That's that is part of one practice. I was speaking more in terms of, you know, completely different styles of practice. In terms of the practice that I'm teaching The rule is you're gonna practice... You might intend to work on vivid and expect to do body scan.

But if you find yourself in a different place, say you find you got really stable attention and the vivid is already there. You might say, no no bodies can for me today. I'm gonna work on san pointed it does. On the other hand you might sit down and you might find that there's constant garage solar distractions in the background. And you'll say, well, maybe this isn't the best time to work on. Do best. So practicing. Can you have that flexibility. Okay. Well, it's just been a good discussion. Take break and stretched a little bit, and then we'll come back to Cisco together.

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