Transcripts
1. Introduction: This is your mind. Every day. It's a busy swirling mixture of thoughts and social media, emotions and life challenges
that can be overwhelming. Everyday life shakes up our thoughts and
makes them swirl. But if you simply
put the jar down, everyday life can
settle and give you the clarity to deal with life. Commonly. Meditation helps. If you've ever tried
meditating but realized that it's hard
to calm your mind down. Welcome to the club. Calming the sparkles
in our minds is something that
we all suffer from. Even monks who
meditate every day do. But this course is
going to show you the secrets that
monks used to settle the minds so that
they can get those peaceful and calm meditation's
that they're known for. So how do I know? Well, my name is
Tim Thomas euro. I'm a former monk. The lessons I learned about
meditation as a monk are very practical and thoughtful and
they can be used by anyone. Meditation is a practice that allows your mind and body to enjoy a deep feeling
of peace and calm. In meditation, your
thoughts slowed down and the sparkles settle. All the clutter and
noise from the World fades is your sense
of clarity improves. So you could say that your mind cleans itself
during meditation. The result is a
mind that's capable of taking on whatever
the world throws at it. What thoughtfulness
and serenity. Like any class, this
one has an assignment. Your assignment for
this class is to simply try the techniques
that I'll share with you. And then when you
feel like you've experienced even a small
hint of calm or serenity. Write a short paragraph that
explains your experience. In fact, I invite
you to keep writing short paragraphs about your meditation's here if you like. This is a community. Share your meditation
journey with us here, including any
challenges you might have with me and
the other students. These lessons are here
to help you settle those sparkles in your mind and get better at it over time. Piece is possible with practice. So if you'd like to learn how to meditate like a monk and
settle your busy mind. Welcome to this gentle course. We're going to take it
easy and take it slow using four steps here, comfort. So t sub I and reset.
2. Step One: Get Comfy: So step number one, get comfy. I've learned that one of the most essential
things to keep in mind when beginning your meditation
practice is comfort. While meditation is often
associated with sitting cross-legged on the floor
or on a cushion or a mat. This isn't always the most comfortable
position for everyone. Most North Americans couldn't remember the last time they
even got onto the ground, let alone sit cross-legged
for a long period of time. Meditators in the past would sit on the
ground cross-legged because they didn't own any
chairs, but you own chair. So you can level up. It's important to find a
position that you can maintain for a long period without
experiencing any pain. And that's why I suggest a
chair sitting in a chair with your feet flat on the ground and let your back be straight. This can be any chair
that you enjoy. Personally. I like a
plump leather chair that I have in my
living room to sit in. But I also enjoy this basic straight
up folding chair that I picked up at
a big box retailer. I also add a little memory
foam cushion onto the seed. When seeding yourself
for meditation, take as much time as
you'd like to get your body to a place where it feels like it's
possible to sit still. So if that means you're
squirming, then squirm. If you have an edge, make
sure you scratch it. Adjust, jostle, wiggle. Maybe you need a cushion or maybe there are
too many cushions. Your comfort is the
only thing that matters in the initial
stages of meditation. This is essential because you'll discover that the
key for starting a good meditation practice
that you can look forward to is to do it comfortably. A warning though, it's
probably not best to think. Laying down for meditation. Yes, laying down is very
comfortable, I get it. But it might be a little
bit too comfortable. One of the factors that
you have to deal with to have a peaceful
meditation is something called a sleepy mind. We all have sleepy minds
from time-to-time, right? It's that restful feeling
where you feel like a marshmallow and
your eyelids feel like they're being
weighed down by barbells. But if you have a sleepy mind, it's probably not the
optimal state to be meditating because you're
going to fall asleep, you won't be meditating. And then you might be wondering what to
do with your hands. Well, you just simply place them on top of each other
and lay them on your lap. If you find your hands are too hot to place on your
lap or on your legs, then maybe just put down
a little cushion or a soft towel on your lap first. Make sure you relax all
the muscles in your face, neck, shoulders, arms, torso, hips, legs, and feet. Do a top-down scan from the top of your head
down to your toes. Relax. And once you are
comfortable enough, you can meditate for longer
periods and experienced meditation as something to
really look forward to. So that is step number
one, get comfortable. Next, you'll learn more about the special frame of
mind that monks used to focus on the present moment
without trying too hard.
3. Step Two: Get Focused: Step two, satiety
or gentle focus. So now that you're comfortable, Let's get to the next step of your meditation with
satiety or gentle focus. Now if you look up the
definition of sati, you'll see that it's often
defined as mindfulness. It's a Thai word. But I've found that it's
easier to consider a set T as just one of the four tools that you're
going to use to meditate. For t begins when you just
simply close your eyes. Take a few moments to take in the darkness with sati or
shutting off the world outside. And you're putting into
place a gentle focus. So T refers to the
practice of being fully present in the here and now. So Tea helps you bring your attention to
this present moment. This means you let go
of distractions or thoughts or worries about the
past or even in the future. Some meditation guide
say that focus or set t gives the monkeys of
your mind something to do. Sati helps to gently
observe whatever is happening in
this present moment without any judgment
or attachment to it. You bring it into focus
with gentle focus. So like I've already
shared the set T is a gentle focus that anchors
you in this moment. And there were many
anchors that you can use to get to a gentle set T. The key is to find the
anchor that works for you and to rely on it for a Saturday and
your meditation's, we're all different, right? So we're all going to
have different ways of focusing on an anchor for sati. Now I have personally three ways that I can rely
on for us at tea. And they include
counting my breaths and envisioning the numbers
forming in my mind. So I breathe in and breathe
out and it's 02:00 A.M. I. Count 1-10 over and over again as the
numbers form in my mind. That helps me find sati. But I can also use
sati by envisioning random objects as
they come to mind. This one works for
a lot of people. Objects might be just
things that you might have in the kitchen or your
bathroom or in the bedroom. Might think of a, of a spatula and imagine looking at it
from different angles. And once I get bored of that, then maybe it's a toaster or a bar of soap or the lamp
on my bedside table. Lastly, I've also found
that I can focus on the sensation of my breath as it comes in and out of my nostrils. That's really nice set T. Just that little cool. Then warm sensation at the
edges of my nostrils is enough to keep my focus for
a few minutes or longer. Like I said, the key is to find the anchor that
works for you and to rely on it for
your meditation's. I've included a collection of potential sati anchors in a
PDF available in a document. So make sure you
grab that and try some out until you find
one that works for you. But we are bombarded with so much stimulation
each day that our minds are constantly racing and flipping through
different situations. Like a Rolodex. Meditation allows us to
hit the pause button on all that mental activity and just be here in the
present moment. We experience life
as it unfolds. Moment by moment when we
meditate and we're aware of it. That's why meditation
is often referred to as the art of doing nothing. Because that's essentially
what we're doing. Nothing. But as I've already said, doing nothing has steps. To recap. Step number
one is to get comfy. Step number two is
sati or gentle focus. The step after that
is sub I, sub I.
4. Step Three: Take It Easy: Step number three, so by, so by. Every now and then, a word pops up in life, that is a real game changer. The word sub-i was
a real game changer for me and understanding
and practicing. My own meditation is the partner of set t.
So t gets you focused. So by though set
you free by just letting go and doing nothing, you can say that set T is
the way that you start. So by so by translates to
take it easy or take it slow. Other definitions
might include being comfortable or be
relaxed or happy. And meditation though, sub I is a feeling of ease
and well-being that comes from just letting go of all the striving and thinking
that you constantly do. For Thai people, often
use the phrase sub I. Sub i is a way to convey
ease in everyday life. So by sub-i, it's the Thai equivalent of
Hawaii's hang loose. So how does survive fit
into your meditation? Well, imagine that you've begun your meditation and you're
sitting comfortably. You gently focused your
mind what's set T for a few minutes and
you feel present, your anchor is set
and you're focused. Now sub-i. Start
focusing on anything. Stop Saturday. Take it easy, take it slow. Relax, and go with a
moment, go with the flow. If there were a nursery rhyme
that would describe sub I, it would probably be float, float, float in your boat. Gently down the stream. Merrily, merrily, merrily,
merrily life is but a dream. That's the bye. So by allows you to simply exist in the spaciousness of
the moment that you're in. It gently cradle the mind. By sub I. Let go of any expectation
or a thought. And just take it
easy, take it slow. Just see what happened. Is the portion of
meditation where you do nothing and
focus on nothing. It's a time of
stillness and clarity. It's the moment when
the sparkles settle. It's very peaceful,
light and easy. It's a pure state of
bliss that you might not want to end because
it feels so good. Sub I is an important concept in meditation because it reminds us that the intention of meditation is not to
achieve anything. Rather sub I is simply to chill and be at ease with whatever arises
in our experience. Meditation isn't about
striving for perfection. We only create more stress and frustration if we're
striving for perfection. When you relax and let go, when you open up the possibility for true peace and tranquility. So by is what is going
to get you there. Your jar of Sparkles
is now clear. All your thoughts are settled. Commonly on the bottom.
There's no movement at all. There's no shaking or stirring. It's calm and peaceful. Sometimes you might notice
that your mind will bring up some thoughts or
feelings that you take you away from
that feeling of sub-i. If that happens and sometimes
it will just gently use a tiny bit of sati to bring your mind
back to semi sub I. And as if you're
watching a movie, just see what happens
in your meditation. Just watch it. Let
go. Enjoy the moment. And then for the next 10 min, 30 min or an hour, sub I. But what if your mind
is still swirling? Well, sometimes you will still have difficulty teaming
those monkeys in your mind. But there's good news. There is something that
you can do about it. And that is coming up next.
5. Step Four: Reset: Feeling frustrated
introducing the reset tool. One of the most
overlooked aspects of meditation is how
to reset your mind. When your mind wanders
or is too restless. A good old reset can
work wonders to get you back on track so you can
have a pleasant meditation. Reset is essential for mastering your
meditation because in today's fast-paced
world that can be difficult to put the
brakes on and slow down. It can take awhile to go
from the speed of thought, speed of no thought. But remember, meditation is
here to help you do that. There are no two meditations that are going to be the same. One might be the most blissful experience
you've ever known. Another one might feel
busy and unproductive, but that's just
the way things go. There's nothing you
can do about it. So sub I, sub i. If you're new to meditation, it's important to
remember that there is no real right way or
wrong way to do it. If you find yourself becoming frustrated or feeling like
you're not doing it right, then simply start again. With practice. You'll be
able to quiet your mind, find peace and calm. Now, a reset doesn't
mean that you're ruining your current meditation. On the contrary, when you reset, you eliminate all those
intrusive thoughts. And somehow they just go away. Or reset just lets
you start again. It's like a new sheet of paper. Remember, you're already
sitting comfortably and in the right state of
mind to continue meditating. So by simply opening your eyes and looking
around for a moment, your mind can reset and soon be ready to start
gently focusing again. But a reset can take on
whatever form you like though, when I was a monk, I needed to reset. Sometimes opening my
eyes wouldn't do it. So I would sometimes
just get up and go for a little walk to the washroom
or grab a drink of water, have a stretch, a short walk, and then return to
start meditation again. Your reset really is up to you. Just remember to come back and start your meditation again. Get comfy, close your eyes, set T sub i. You'll often find
it easier to find seti NCBI after your reset. But with practice
and perseverance, you're going to eventually be
able to master meditation. And in no time at all, you'll be able to enjoy the benefits of a regular
meditation practice. The mind is like a river
and it's always moving. And when we tried to meditate, it can be difficult
to still the mind. But having this reset
tool at your disposal is a great way to enjoy
the benefits of a regular meditation practice. So to recap what
we've learned so far, there are four tools
and meditation. They are comfort, set
T sub I and reset. With practice. You can use
these tools to your benefit. To your bliss.
6. Balancing Your Focus: Balancing, satiety and sub I. So far, you've learned the four tools to
meditate like a monk, comfort, set T sub I and reset. This module, you're
going to learn how to balance satiety and sub I. So you can use them to
achieve a peaceful, calm state during
your meditation. Meditation is not a
straight road that you can just follow the exact
same way every day. Each meditation is going to have its own potholes and
obstructions and challenges. I've learned that balancing
satiety and sub I is really a key factor in achieving deeper consciousness and
success in meditation. So how do you do
it? Well, think of sati and sub I like the
gas pedal of a car. If you've ever driven a car, you know that the
pressure you put on the gas pedal
is never constant. As you travel down the road, your speed fluctuate
constantly up and down, even though you are consciously
trying to keep it steady. So to accommodate
a median speed, your foot pushes or lets off a little bit
every few moments. So T n sub I are like that. So t is the downward pressure you use to focus on
your meditation. So by is when you let
the pressure off. So if you notice that your thoughts and worries are
popping up into your mind, then apply a little sati. The key here is a little sati. Gently bring your
mind back so you can focus once again and
reclaim your calm. Take any thoughts that you
might have or worries, and literally set
them off to the side. You can deal with them
later if you need to. Once you've focused your
mind again with satiety, let the pressure
off. Let's abide. Takeover. By is like your calmness,
cruise control. So by sub I, take it easy, take it slow. Peaceful, easy. Nothingness is now
yours to enjoy. This is the feeling of
calm that one can achieve. And meditation is really unlike any experience
you've ever had. You might feel light and airy as you put in a little satiety
and a little sub I. But you're going to be able to exist without any
tension or thought. You simply float in space with nothingness and
spaciousness and ease. It's a feeling of peace. T n sub I are yours to utilize. The more you practice
your meditation, the better you'll be able to notice when to use
one or the other. Isn't that something? Next? There's one more tip that
I'd like to share with you that I learned about
meditation when I was a monk. It's a little tip that helped me enjoy the experience of
meditation even more. And that's all about just
observing what will happen.
7. Just see what happens: Observe what is happening. There are more
meditation experiences than grains of sand
in the universe. You'll never have the
same experience twice. And that is really part
of the joy of meditation. But it's important to mention
that meditation's can bring experiences sometimes
that might seem odd. Weird, sometimes
scary, and confusing. Images or shapes may appear suddenly and they are going to draw your
attention to them. And then as soon as you
try to focus on them, they're going to evaporate. Well, that feeling
can be frustrating because as much as
you might like to explore what is happening when you place a tension
on those apparitions. It literally makes
them disappear. And it's kinda weird. But there's something
that you can do. And I learned this tip from a senior monk who was
an expert meditator. His advice was very simple. He said, don't focus on it, just see what happens. And this one little tidbit
was so helpful because during meditation my strategy now is to consider
whatever I'm witnessing. Like it's on a big screen
in a movie theater. I don't look at just one thing. I look at it all is
if I'm taking in the whole picture through
a wide angle lens. So that's the key. Don't
focus on anything. Just take it all in
and see what happens. This allows the experience
to unfold and to let your mind go to
unimaginable places. Meditation was described
by another monk as like a lotus flower that blooms and then inside of it another flower blooms and
inside of that another. So when your meditation
shows you things, just look at them through a wide angle lens
and take it all in. Just see what happens,
see what blooms. This is the ultimate
form of letting go.
8. Bring Yourself Back: Bring yourself back. Say you've been meditating
for 20 min or an hour. The feeling that you often
get in meditation is that time stands still. Time doesn't matter because
you're in a feeling that is of deep sense and calm and you don't
really want it to end. It's a very pleasant feeling. But you might be
wondering how to bring yourself back from
a deep meditation. It's simpler than you think. Just open your eyes. You're going to
notice that you're back in the real-world. And I might feel a little bit odd for a few moments,
but it's okay. You're back in reality. There goes gravity. When you open your eyes, you are still survive though. You have a clear mind
and an opportunity to view the rest of your day
with serenity and calm. This is the joy of
meditation is like you charge your mind with the
ability to deal with life, with peace, wisdom in grace. That feeling of meditation is
available anytime you like. You can meditate for 1 min or 3 min or 5 min
throughout the day. Meditation is
something that you can look forward to because it helps you set yourself up for
success on a balanced level. During my monkhood, I meditated four times a day for
an hour at a time. And I can honestly say
that there was never a time that I didn't look
forward to meditating. Some adaptations were
modest than light. Others were deep and profound. And sometimes I can calm the monkeys in my mind,
sometimes I couldn't. But each meditation became
another chance to have a new experience by just letting the sparkles
in my mind settle. I've included some
guided meditations for you here if you'd like to
try them along with me. They're here for you anytime, so you can feel free
to come back often. To wrap up this brief course. I just like to share
that meditation is never a waste of your time. It's an opportunity
to stop those swirling sparkles in your
mind and put the jar down. It's a time for you to be still. And that's what brings
us peace is stillness. That's the gift that
I wish for you.
9. 15 Minute Stillness Meditation: Welcome to this 15-minute
guided stillness meditation. This is a time for you
to find peace and ease. Your mind is constantly active. Thoughts are ever present. Your mind is like
a jar of water and sparkles constantly
being shaken about. The sparkles, never have
a chance to settle. Only one thing can get
your sparkles to settle. You put the jar down. And soon they settle. And peaceful clarity follows. Begin by finding a nice
comfortable chair. Being comfortable is a key
factor in settling your mind. Place yourself in your chair and put your feet
flat on the floor. Adjust your body as needed to find a
comfortable position. Take your time
getting comfortable. It takes time for
life to slow down, but it's worth it. We go if you need to. If you have an edge,
then scratch it. Do whatever you need to get to a place where your
body can feel at ease. The next 15 min. Now close your eyes and
take a deep breath in. And as you exhale, release any pent-up energy
you have through your body. Feel a drain from your arms, legs, from the top of
your head and torso. Relax all the muscles
in your body. With a scan from the top of
your head down to your neck. Release any tension in your
shoulders and arms, hands, and fingers, your chest, your back, and Bailey
are all at rest. And as you scan down further, you'll feel your lower back, hips, upper legs, calves, feet, and toes. Let's now take a moment to just notice the
darkness experience than nothingness you
have before you. This is a restful view. It's what you experience
when you go to sleep. Breathe in and out. In and out. Sat gently focus your mind. Begin to count your breath. Breath one is in. Breath out. Breathe in is three. Is for your brands to ten. And then start again. Gently focus. Continue to count
your own breaths. If a thought comes to mind, simply take that thought and
gently put it to the side. We're settling the
sparkles in your mind. This feels calm. Feel peaceful. Bring your attention back. Counting your brand's. Anchor, your focus
with sati for 2 min. Take it easy. Take it slow. Stop counting, and
simply let go. Do nothing except witness. The calm. Focus on nothing. Go with the flow. Simply exist in the spaciousness of this moment you are in. So by gently cradles your mind, abides by let go of any
expectation or thawed. And just take it easy. Take it slow. See what happens. If a thought or a
worry or fear pops into your mind. It's okay. Just imagine yourself gently
taking the thought from your mind and placing
it beside you. If there's a need to
deal with it later. You will. Sub I. Whatever you're experiencing
in this moment, until k, you are safe. Just witnessing and
see what happened. Your mind is cleaning itself. You feel stillness,
comfort, spaciousness. Now begin to bring yourself
back to this moment. Wiggle your toes
and your fingers. Gently adjust your body. Welcome back. Now open your eyes and
look around the room. Your mind is still your present, capable of being mindful when the sparkles of your
mind or being disturbed. Again, I hope you've enjoyed
this short meditation. May this stillness in your
mind take you through this day with
serenity and wisdom.
10. Cultivating Mindfulness Meditation: Today we will be focusing on cultivating mindfulness
through mindful breathing. Mindful breathing
offers a simple, yet profound way to anchor yourself in this present moment. By focusing on each time
you inhale and exhale, you can quiet the
chatter of your mind. You can reduce stress
and enhance clarity. This practice not only
supports emotional regulation, but it also fosters
a deeper connection between the mind and
the body over time. Consistent attention
to the breath can promote relaxation,
increased awareness. It can also serve as
a foundational tool for overall well being. So let's meditate on this idea. Find a nice, comfortable seated position and close your eyes
and take a deep breath. Go ahead and settle into your chair and let
your body release. Direct your attention
to your breath. Sat, gentle focus. Notice the natural
flow of your breath. The sensation of air just entering and then
leaving your body. Be fully present
with each breath. Observing it without
trying to control or change it. Just breathe. As you continue to meditate, bring your awareness to the
sensation of the breath at the nostrils or at the rise
and fall of your abdomen. Let your breath
become an anchor, grounding you in
the present moment. If your mind wanders, which it does sometimes gently guide your attention
back to your breath. Each time you notice
your thoughts drifting, acknowledge them with kindness
and return to the breath. Cultivating a non
judgemental attitude. Sabi. Sabi. Take it easy. Take it slow, Sabia, take it easy. Take it slow. Be curious about
what you experience. And just simply watch
with a sense of interest. Well, I hope you enjoyed
your meditation today. Your meditation assignment is to take just 1 minute after
this meditation session to practice a breathing exercise during a stressful or
challenging situation. Sometime today. Take a minute to
take a deep breath. Inhale slowly through your nose and exhale fully
out of your mouth. Notice how this conscious breath helps you find calmness
and clarity in the moment.
Tim Tamashiro, Author, Speaker
