Original subtitles

here from the Big Island of Hawaii for

my meditation spot where I spend two

three months a year sitting every

morning for the last four or five years

so the goal of this series is to

introduce all of us to meditation as a

general tool wellbeing and also as a

tool for healing for ourselves and

others in this series I will try to

introduce more of the basics of

meditation and how it reflects in

healing from my decades of experience

training learning and practicing and I

will try to take you through a journey

from seeing the big picture from having

the experience of meditation all the way

all the way to what it does inside our

body to our organs to our circulations

to our tissue to our cellular level and

we will start every session with a short

meditation and if and afterwards I will

start teaching on the part of the

meditation so my goals with today and

tomorrow is tomorrow give guided

meditation and principles and cover the

meditation and then give you the weekend

to practice or to share with others who

haven't been able to to join so they can

listen to the videos and then pick it up

again on Monday and do another sessions

during next week where we'll go in

greater depth and start building the

building blocks of meditation and

towards the end of the series I will I

will start adding based on our progress

specific healing components ok I looked

like it is working because I'm just

checking so IT and technology is not my

strength and but I think it's working so

it's good so we can sit with our back

straight if you're sitting on a chair

it's fine if you're sitting on the

ground on a cushion and just feel the

base of your spine your perineal area

the area is the base of your spine

between the anus the rectum and the

genitalia this area that is right there

there tends to be closed just fill it

opening up just let yourself relax into

your seat just let the gravitation do

its work

we fight gravitation all the time we

resist so just let go and feel the

opening in your perineum in your basis

and from this opening there is a certain

strength that comes along your spine all

the way to the top of your head so your

spine becomes elongated with no effort

you can lift your shoulders and drop

them lift your shoulders take a deep

breath lift your shoulders and just

relax and feel how just the awareness to

the body is changing the perception of

the body your hands are wrapping around

your knees or hand inside hand at the

bottom coming down

your tongue is loose touching gently the

upper palate the tiny space between your

teeth and your gaze is looking forward

with no effort about two or three yards

to three meters and just bring your

awareness to your body to the present

time and feel how it's affecting your

physical sensations how it's affecting

your breath and now it starts to affect

your mind how your Dyk diaphragm is

moving more easily up and down with less

effort just being aware of our body

saying hello to our body and letting go

of the contraction of the effort just

slowly slowly loosening up and now that

we prepared our body we're going to

prepare our breath by inhaling and

exhaling from each nostril left and

right left and right left and right

three time and then from both nostrils

and we visualize that we inhale white

light and we exhale black gray smoke we

inhale healing and cleansing and we

exhale all our traumas all our diseases

all our difficulties so we inhale from

both nostrils close the left nostril and

exhale inhale from both nostrils and

exhale

inhale one more time and for the third

time

and from both nostrils we inhale and

exhale inhale white light feeling the

whole body and exhaling any tension any

illness any diseases it's play gray

smoke and third time and exhale and let

the breath flow smoothly with no effort

and just feel how this small exercise of

cleansing the breath affects the quality

of the breath and affect the quality of

your body and how it affects your mind

and now that we

prepared our body we prepared our speech

it's time to prepare our mind you

prepare our mind by opening our heart by

generating love and compassion to

ourselves and to all living beings and

we do it by understanding at least

intellectually intellectually the

Equality the evenness that in that every

living being every person we know

including ourselves people we like

people we are neutral to people we don't

like every living being wants to be

happy and every living being experiences

difficulties as part of our existence so

in this way we open our heart to

ourselves and to every other being

understanding this equalness between all

of us

so we do the intellectual exercise of

understanding and then we let go and let

the understanding penetrates into our

body and loosen the grasping loosen the

contraction

and on a deeper level for people who are

more trained we understand that

everything that arises from the outside

to our senses everything that we

perceive and everything that we feel

think experience inside our body is

impermanent it changes all the time

nothing has permanent unchanging

experience existence and this is what is

equal to all experiences and

understanding this reduces the structure

the struggle reduces the contraction and

we just rest in this understanding

opening our heart and mind ourselves

into every living being

and now that we prepared our body our

speech in our mind we can actually start

the practice of the meditation we can

start it by focusing on a point below

your eye level you can pick if you have

change for next time you can pick a

pebble or a picture or a crystal or

whatever makes it easier for you to

focus and you just let your eye focus on

the object not too tight and not too

loose we use the door of the body the

eyes to create focus and slowly we add

our breath we exhale to the pour into

the object and we inhale from the object

we exhale to the object and we inhale

from the object without losing the

visual connection

so we have the door of the body the eyes

and we have the doors of the speech of

the subtle energy of the body through

the breath and now we end our mind we

focus on the pebble on the object

whatever you're using with your mind you

either just three or third eye or focus

or you project your heart into the point

to a place where your visual

concentration your breath and your

mental concentration are inseparable and

you just focus on this one point if your

mind wanders the way it's not a problem

just gently bring it back to the

meditation by focusing on one thing our

destruction slowly slowly fall away and

we find a place of quietness quietness

of peacefulness this is why this is

called calm abiding meditation schemata

meditation and slowly we also experience

a sense of openness and clarity so for

the beginners in the beginning the mind

rebuilds like a blind rider on a wild

horse or like a wild waterfall splashing

all the time it's okay that's normal

the moment that you recognize this

restaurant restlessness is any roses it

isn't inseparable from our regular

existence this is the first moment of

meditation and then slowly the

meditation will open from a waterfall to

a creek to a river to a lake and all the

way to an ocean

opening up and we can gently now bring

our mind to the eye level and just let

our gaze open into the space in front of

us without holding without judging

without grasping without rejecting just

being opened and we start by being open

to any visual sensations that come from

the front

and slowly while keeping it open we open

ourselves to any visual sensation that

comes from the right even if you just

imagine it and from behind and from your

left and from above and below so we are

just open to any visual sensation and

with every exhalation there is a deeper

level of letting go of opening

the body still the breath is flowing

smoothly and the mind is just opening

into the vast visual field that you can

see right now

and while keeping this we add any

auditory sensation any sound that comes

from the front and from the right from

behind you from the left

and from above and below so we just open

ourselves to any input without judgment

and now we can add any tectile

sensations any olfactory sensations and

any taste that we experience we are just

opening ourselves and at the end of

every exhalation we let go like cutting

the web of a spider so our experience

increases and expense the body is stable

the breath is flowing smoothly and we

are just opening up and use the breath

use the end of the exhalation everything

opened up

and while we keep ourselves open to the

outside we bring our attention to the

inside we bring our intention inside our

body to the sensation of our organs to

our feelings to our thoughts and

whatever your experience is okay if you

have an amazing experience if you have a

restless experience it really doesn't

matter meditation is not about what we

experience it's about our relationship

to our experience it's about accepting

everything that arises outside or inside

acceptance allows us to let go of our

struggle for our defenses of our

contraction and we just rest in this

place and we let now the outside and

inside fall away the artificial boundary

between the body and what's outside of

the body to fall away and we just let go

in this place our body stable our breath

is flowing smoothly and our heart and

minds are open

and whatever you experience outwardly or

inwardly don't contract into it

just relax usually this stage for new

people you either feel very tired or you

feel very restless that's normal that's

expected and over the series we will

learn how to handle it and how to adjust

it you're not the first one who is

experiencing it and you are not the last

one and now that we feel a greater sense

of openness we can just rest in it a

little bit

enjoying the resting into the ocean just

opening into the view

with now with this openness we say good

morning we say hello to our heart we

take our hand and we put them on our

chest relaxing the elbows the neck is

long and just melt and feel the warmth

of your heart it's an amazing experience

for the first time to feel the warmth of

the heart and expression of the innate

unbound infinite love and compassion

that the heart has its infinite healing

power and let this heat spread anywhere

in your body where you need it

feeling your chest feeling your organs

any place where you need it you can

close your eyes a bit if it's better for

you and just get a sensation the heart

has no concepts the heart has no

boundaries

it's our conceptual mind our ego our

reactivity our negative emotion that

contract us the heart gives with no

judgment and we experience this healing

quality of the heart filling us until

this quality filled our whole body the

heart and mind are inseparable and feels

start filling the space outside of us

and we just sit in this place taking our

hands down to our knees and just rest in

this place of open heart and open mind

and you can move your your feet and your

legs a little bit a little bit I

apologize a little bit more than 15

minutes was closer to 20 to 23 minutes

all right okay yeah so again thank you

everybody for joining me and this is for

me it's something that came spontaneous

only a few days ago to do this in such a

way and really for me it's an

opportunity to share my heart whatever I

learned in my life that benefited me to

share it with others that's really my

the third wheel of my life the third act

of my life and now just turned 60 which

is a very significant age in Chinese

medicine in Chinese astrology in Tibetan

astrology where you restart from the

beginning and my goal until I leave this

world is just to share my heart and

share any knowledge whatever it is that

I have in healing in different levels my

clinic it's very technical it's very

cutting edge a lot of breakthroughs but

it's all sitting on this understanding

of the infinite healing power of the

heart so why am i doing this and I'm not

a great meditation master there are many

greatest greater meditation masters I'm

doing it because I feel and I know that

I'm offering a very unique integration

of meditation of healing of the most

esoteric practices and the understanding

of biology physiology biochemistry and

how our body operates from a Western

medical perspective from a Chinese

medicine perspective I'm a Tibetan

medicine perspective and from different

kind of medicine that I have learned

over my life so my goal is to share it

in a very simple way and I'm here with

my coat I came here very early I sit in

meditation and then I'm just sharing it

with you

unedited whatever comes out

but one thing that I can tell you is

with Saudis whatever I share with you

comes from my heart and I want to share

my heart with you because this is really

a quality that each of us had if each

person on this earth for one minute

shared their heart with everybody else

there will be peace immediately but we

have to start with smaller things so

let's go back and look at the meditation

and start breaking it apart a little bit

looking what it does all of us without

exception want to be happy all of us

without exception want to be healthy and

vital yet all of us without exception is

part of our regular existence as part of

our human life which we will go into

greater depth what it means next week

experience difficulties experience

suffering experiences pain we are very

unique quality as human to experience

moment of pain and suffering and to

experience a moment of joy and happiness

and sometimes when we are tuned to

differentiate not only between them but

what makes them happen so if we look now

that we have this profound understanding

and it is profound as simple as it is

that suffering and difficulties are

inseparable from our existence it's

actually a relief because when we have a

moment of difficulty we don't fight it

so strong we accept it just like in

meditation so we when we understand it

we can ask ourselves what is the cause

of this suffering what is the cause of

this difficulty what is the cause of my

emotional pain what is the cause of my

stress and of course they are outer

outer influences that we don't always

have control over many times we do but

the response is ours we own the response

so what what is the root of these

difficulties and when we really examine

it deeply

we recognize that the root of our

difficulties is our grasping our

contraction our clinging our

identification our fixation we grasp and

hold two things and we want to make them

solid why do we want to make them solid

because we don't want to change and this

the first very basic recipe is

aggressing to the self to our ego what

we call ego clinking so regressed to our

body and we hold to it and then it's us

and them and then naturally when we are

faced with with challenges from the

outside or from the inside as part of

our self identity as part of our

grasping we react and this reaction the

most Bex basic reaction in our life is

our survival reaction our survival

response what keeps us alive is also

what causes our suffering this is a

profound understanding and the focus of

my upcoming book in English the survival

paradox it's a paradox because to really

live a long happy or healthier

open-hearted life we have to let go of

destroido so what happens when this

happened in our body well let's look for

a moment at how our body functions our

body is based on movement on flow right

if we don't flow for one two minutes we

are dead if the heart doesn't send blood

for one or two minutes all over the body

we're not alive anymore

so if this flow this breath this

movement that keeps us alive when we

grass or we contract we move from life

to death we move from movement to

fixation the first level that it

happened is in our mind in our mental in

our mental expression we can go into our

past and fix it on the past guilt

feeling profound sadness profound grief

grief blaming others about thing that

happened in the past that thing that

relate to the past we are not able to

let go of the past we can also great to

the future anxiety fear worry about what

will happen thinking about what will

happen in the future all the time and we

can grasp and hold to the present by

being obsessively being too tight about

what's happening right now all of these

are happening all the time and all of

these are controlled for the ones are

not aware of it by different organ

systems in the body this is an

understanding that is not very developed

in Western medicine that each of our

organs has a physical aspect an

emotional aspect and the mental aspect

and we address them through meditation

and healing and we'll even touch on it a

little bit during this this this series

of sessions so we we've talked about

mental grasping that affects all of us

right now if you are listening and you

did the meditation you may feel more

relaxed for a moment even and then

certain thought comes up and we identify

with it and we contract and then we feel

relaxed it's happening to us all the

time

on another level it it affects us

emotionally we get caught in an emotion

in grief that we can't let go in anger

and resentment that we can't let go off

and these emotions can be devastating

for example when we are caught in anger

and resentment it has a profound

physiological negative effect on us it

damages the circulation it increases

blood pressure it causes hormonal

modification it suppresses the immune

system it burns the adrenals etc

etcetera and then if we are really have

this grasping affecting our body and we

all have because it's part of being

alive it starts to affect our physiology

it affects our circulation our blood

gets thicker and more inflamed oxidative

high oxidative cholesterol high

inflammatory compounds in the body and

our function starts to change until a

place were actually distressing this

contraction that really is not supposed

to be there and again we will elaborate

on what it means from a meditation point

of view maybe tomorrow but next week

this contraction starts showing up in a

place where it's not supposed to show up

this self-identification shows Anam bad

in in part of our body and this part of

the body loses the ability to understand

that it's part of a whole or 50 trillion

cells that are working together and how

do we call it we call it tumors we call

it cancer

so the contraction of forming cancer in

a place that it's not supposed to be

here to being it's a direct relationship

and effect of this very primal grasping

and survival response now this survival

response

is profound because we are not the only

one responsible for it our life

circumstances and experiences have

affected us different environmental

toxins affected us and our ancestors

affected us their genetics and their

habits each of us are made from

countless number of people if we go back

5,000 years 2 times 2 times 2 times 2

times 2 and they are all affecting us

right now but we have the opportunity to

actually let go of this intensity and

expand so we should when we start we

should take it one step at a time

it's a little difficult as a beginner to

melt cancer actually it's specifically

difficult to affect cancer and maybe I

will talk about it and we move along but

we can start with different things when

we are about to react and contract can

we just catch our breath and relax for a

moment how do we do it we do it by

creating space if there is enough space

between our thoughts if we remember to

breathe evenly and slower and there's

enough space between the breath it

starts affecting our thinking process it

start affecting our emotional process

our psychological process and our

physiological process it's amazing to

understand the relationship between them

and we will talk about it in in detail

because it's my favorite subject and I

don't want to just take a few of the

last minutes we have today and kind of

jump into it

the same feeling of expansionary

relaxation that we have for example we

are just relaxing into the ocean

listening to the waves the body is

stable in the heart and mind are open

and we just open ourselves to all

directions and use the gap between the

exhalation and inhalation to let go and

just feel the relaxation

this space this sense of relaxation if

you are starting to have it in the

longer you do it the more you have it is

not only happening to us as a whole

being it's affecting our circulation

it's affecting our organs all the way to

our cells to the way that our cells

interact with their environments with

our membranes and our intracellular

processes which affect our metabolic

function our mitochondrial function and

our well-being it is all interconnected

it will be the focus of what I will be

teaching and practicing with you either

work on killing myself and offering my

healing to others and the beauty is that

all of us as a group can affect

ourselves and can affect anybody

connected to us and that's the power of

a group meditating together at the GU

so this is a little bit about creating

the space and when we create the space

our tendency is to contract so we use a

breath to create the space especially by

relaxing in the gap between the

exhalation which is a letting go passive

process and the inhalation which is an

effortful process we rest right there in

the gap and let go we can't write

the body stable the breath is flowing

smoothly and the mind is open and we

just let go a little bit deeper every

time between the exhalation and the

inhalation

just letting go fill your mind and your

heart relaxing and feel how it's

creating a space inside your body when

we create space that we are not used to

stuff is going to come up amazing

experience or difficult experiences if

we just stay open and we don't react to

them they will just dissipate

it is very important to let whatever

arises just express itself without

manipulating it it's a key point in a

key flowing meditation even if we have

amazing experiences don't hold to them

just let them go because something else

will come so I'm glad for the

opportunity today to meditate with you

and give a short introduction about just

the aspect of creating space we created

space today by first focusing on one

specific thing why did we focus on one

specific thing because our tendencies to

grasp but because of our grasping we

jump from one thing to the other by

focusing on one specific thing with our

three doors with our eyes with our

breath and with our mind slowly the

other grasping starts to fall away and

we find this place of calm and that's

why this very simple meditation is such

a profound health effects on blood

pressure on the immune system on the

cardiovascular system and emotionally it

was found to be more effective for

depression than antidepressants because

we are calming we are chilling down the

system and in the beginning we have to

use an object to allow yourself to relax

because our innate tendency and habit to

grasp and then at some point we just

open and let go without any object just

opening like like the sky and the view

here is really good for this and we'll

be using it for this stage so

just to recap what is the plane we'll

meet here again tomorrow at the same

time and again I will guide on a simple

similar meditation so please feel free

to share with others so they can join us

and again this will be recorded on my

one my on my facebook as videos so

people can listen to it and then on the

weekend hopefully you guys will listen

to each power to each of the day so we

can really pick up the pace next week so

one important advice or heart advice

don't get discouraged if it's hard for

you to meditate if you are new to it

it's a process we are all in the same

process we are all in the same path we

all have a tendency to fixate and we all

want to be free and happy each of us it

will move at a different pace and each

of us is a different place I can attest

from my own journey from my own joy

intense grasping and ego identification

it took me decades and oops really very

strong obsessive discipline to a little

bit melt away and open my heart and it's

still a process I'm I'm blown away how

everyday I learn something new about

meditation but the secret to learning is

not to hold to what we experience and

feel aha

this is it we have to keep it just to

let it flow and as part of it we also

don't hold to any benefit that we got

from this practice we generated our

motivation by opening our heart to

ourselves and others so we are less

contracted we try to keep present and

open during the practice and then

instead of grasping to any benefit as

ours we dedicate it to any living being

especially to people who are connected

to us in any way into ourselves and we

each do it in our own words maybe

towards next week I will share something

that people can read out but just take a

moment and you just open your heart and

any benefit that you got today just

rejoice with it and open your heart to

eat and take it in for yourself but also

offer it to every living being that you

are connected and this way it will

amplify itself and the whole group of

people who are meditating together

create an energy so I hope to see you

back here tomorrow and have a wend

wonderful rest of the day wherever you

are thank you very much

you