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Transcript

The Mind Illuminated (TMI) Stage Two Meditation (1 Hour) · The Stoic Handbook with Jon Brooks

• 0:00
  SPEAKER_02: Welcome to this guided meditation based on the Mind Illuminated Meditation Training System.
• 0:05
  SPEAKER_02: The track is designed to be listened to repeatedly, helping you establish a consistent and diligent meditation practice.
• 0:13
  SPEAKER_02: Well, there is a good amount of guidance provided.
• 0:16
  SPEAKER_02: There will also be periods of silence for you to practice the prompts on your own.
• 0:20
  SPEAKER_02: This allows you to gradually become more independent in your meditation practice.
• 0:25
  SPEAKER_02: Today we will be focusing on stage 2 practice aimed at shortening the periods of mind wandering and extending the periods of sustained attention to the meditation object.
• 0:37
  SPEAKER_02: Let's begin by preparing ourselves for the six-point preparation for meditation.
• 0:42
  SPEAKER_02: This preparation helps to set a strong foundation for our practice by addressing our motivation, goals, expectations, diligence, distractions, and posture.
• 0:54
  SPEAKER_02: And one is motivation.
• 0:57
  SPEAKER_02: Let's take a moment to review our general motivation for meditating today.
• 1:02
  SPEAKER_02: Most with yourself and accept your reasons without judgment.
• 1:06
  SPEAKER_02: For example, you might think more peace of mind.
• 1:10
  SPEAKER_02: I want more tranquility.
• 1:14
  SPEAKER_02: Your motivation is acknowledge it.
• 1:18
  SPEAKER_00: Guide your practice.
• 1:38
  SPEAKER_02: So decide on a simple, reasonable goal for the session.
• 1:42
  SPEAKER_02: Helps to provide direction and focus.
• 1:46
  SPEAKER_02: For example, you might set a goal like I will not get annoyed when my mind wanders.
• 1:52
  SPEAKER_02: Simple and achievable.
• 1:53
  SPEAKER_00: And try to link it with something that you're struggling with in meditation.
• 2:18
  SPEAKER_02: It's important to be gentle with yourself and to remember that there is no such thing as bad meditation.
• 2:25
  SPEAKER_02: Find enjoyment in every session, regardless of the outcome.
• 2:29
  SPEAKER_02: This attitude helps to cultivate a positive and accepting mindset.
• 2:52
  SPEAKER_02: So resolve to practice diligently for the entire session, beginning to end.
• 2:58
  SPEAKER_02: Diligence means engaging wholeheartedly in the practice rather than spending your time on the cushing planning or daydreaming.
• 3:48
  SPEAKER_00: Acknowledge these thoughts and emotions and set the intention to set them aside during a meditation.
• 4:09
  SPEAKER_02: You may not be wholly successful in keeping distractions at bay, hunting the seed of intention is an important step.
• 4:20
  SPEAKER_00: Review your posture and get comfortable.
• 4:48
  SPEAKER_01: Close your lips, breathe naturally through your nose, and relax your body like a lump of soft clay, solid and stable, but pliant.
• 5:13
  SPEAKER_02: That we've prepared mind for meditation.
• 5:16
  SPEAKER_02: We will move through a gradual four-step transition to a meditation object, which is the breath at the nose.
• 5:24
  SPEAKER_02: Transition helps to calm the mind and focus our attention.
• 5:35
  SPEAKER_02: Remember, there will be periods of silence during this practice to allow you to deepen your experience with each prompt.
• 5:42
  SPEAKER_02: One is to focus on the present.
• 5:45
  SPEAKER_02: So close your eyes, just become present.
• 5:56
  SPEAKER_02: Allow your attention to move freely among sounds, bodily sensations, smells, or thoughts you may experience.
• 6:17
  SPEAKER_01: If your attention is captured by a thought, gently return to the present.
• 10:19
  SPEAKER_00: Allow sounds, smells, and thoughts to come and go without focusing on them.
• 15:00
  SPEAKER_00: Step three, we'll be focusing on the bodily sensations related to the breath.
• 15:05
  SPEAKER_02: Without suppressing anything else, restrict your attention to the sensations of movement produced by breathing around the nose, face, chest, and abdomen.
• 20:05
  SPEAKER_02: Direct your attention to the sensations produced by the air moving in and out of your nostrils.
• 20:13
  SPEAKER_02: Identify where these sensations are clearest inside the nostrils, at the tip of the nose, on the upper lip, or elsewhere.
• 20:30
  SPEAKER_00: Just keep your attention on this area, maintaining peripheral awareness of background sensations.
• 24:55
  SPEAKER_02: But we have transitioned to a meditation object.
• 24:57
  SPEAKER_02: We will spend the remainder of our session focusing on the sensations of the breath at the nose.
• 25:03
  SPEAKER_02: Stage two of the shortened the periods of mind wandering and extend the periods of sustained attention to the meditation object.
• 25:24
  SPEAKER_02: The beginnings and endings of each breath.
• 25:43
  SPEAKER_00: No rush to do this.
• 34:07
  SPEAKER_02: Appreciation of waking up, remembering the breath of the training and conscious process that happens sooner and more often.
• 34:15
  SPEAKER_02: Short than periods of mind wandering.
• 34:17
  SPEAKER_02: After you've saved the moment, you can gently redirect your attention back to the meditation object.
• 41:39
  SPEAKER_02: Sensations, thoughts, memories, and feelings to continue in the background.
• 41:44
  SPEAKER_02: Remain focused on the breath.
• 41:46
  SPEAKER_02: It helps to strengthen your ability to take a follow in the breath.
• 41:56
  SPEAKER_02: Find reasons to take interest in the breath.
• 42:07
  SPEAKER_02: At the exact moment the outbreath begins and ends.
• 42:19
  SPEAKER_02: Active engagement counters the natural tendency for attention to shift.
• 44:46
  SPEAKER_02: Identify with impatience by thinking.
• 44:53
  SPEAKER_02: Impatience is a rising.
• 44:56
  SPEAKER_02: Focus on the positive aspects of your experience, such as the relaxation of your body or the focus of your mind.
• 45:11
  SPEAKER_00: Making meditation more satisfying and enjoyable.
• 52:41
  SPEAKER_02: Find yourself in this monkey mind state.
• 52:49
  SPEAKER_02: Expand the space in which you allow attention to move.
• 52:53
  SPEAKER_02: Include your entire body if needed.
• 53:15
  SPEAKER_00: Expanding the area of attention.
• 59:02
  SPEAKER_00: We conclude our session.
• 59:03
  SPEAKER_02: Take a moment to reflect on your practice.
• 59:07
  SPEAKER_02: During stage two means you can sustain attention on the meditation object for minutes.
• 59:15
  SPEAKER_02: Only a few seconds.
• 59:35
  SPEAKER_02: I meant effort put into mattering.
• 59:38
  SPEAKER_02: The early stages are far beyond anything you can imagine.
• 59:43
  SPEAKER_02: You bring your awareness back to your body and the room around you.