rather than this in the harsh command that we should be mindful of it should change there's a tenderness present toward ourselves and this tender softness is they open it's calm and MA spacious in contact us to harshness, where we think I must need I must do something. And this kind of force or harsh state of mind is a multi contracted and the small scope of mine. So as I mentioned before, and taking him on, she's the one who introduced the term kindness for me. And she teaches you teaches that quality, together with four traits or four qualities and the first one we explored the last two times, which is contentment and appreciation. And today, we'll look into the second quality. We explored contentment and appreciation as being the actual basis and foundation for kindness. So what we may notice when we are actually more appreciative and content that the mind doesn't go off on time so much in the future. Nobody could have or should be on does not linger so much in the past, thinking about the good old times. The bad old times. When we feel content with whom we are and what we have, however little there may be, we are naturally kinda calmer and more open. The thing that also happens we become more mindful, mindful, because contentment brings your mind home. And the interesting thing is that you will only believe that when you try it out and does anyone have you have actually noticed that has any of you in the last couple of weeks or days tried to train more in contentment? Try to really sense the qualities of appreciation contentment, if you would, if you do, please feel free to share your experiences on chat if you like just a couple of sentences or just some qualities that you perhaps noticed noticed when training
gratitude. Is anybody have you noticed also that if you're content and appreciative that it's so much easier to be mindful? that the mind is then naturally quite soft and calm person noticing more some comment sentences except loneliness and acceptance contentment is a kind of a it's not a passive acceptance, not some kind of push appreciation. I did not want to downsize always a consideration. What good is sometimes when others aren't liking what that does this guilt me to make? Those are not realising. So what we just it's really important to notice when we what happens the moment we feel content, just remind you to coming home what happens to young body what happens to my mind. I'm trying to accept what is and trying to accept what is what really happens then.
Not trying to forcefully change it, looking at it with kindness. The things that come up what happens then so when we when we train more in contentment and appreciation, then we can really notice how it can become the perfect basis for mindfulness. And if you manage to them to sense the world with a soft and tender state of mind, it actually becomes really beautiful and calm and open state of mind of confidence. So today as I mentioned before, we will explore explored a second trait which makes confidence flush. So when we said contentment is very much about coming home and being happy with what you have is for you. The second quality that we're exploring today is about expanding this home. So when we find the light and the goodness of others, as well as our own we expand this home and make it bigger. We multiply our causes for trauma and Therefore rejoice and many of you when you use the word rejoice, which is the second oddity you might not like it because I think it has a lot of different connotations in answering in a different religions. In German we have a really beautiful word which is cognate for them. Which means being happy with somebody um and in denying Buddhism or not only in Tibetan Buddhism, it's actually a really important topic to rejoice to be able to rejoice. So rejoicing as a result is a radical method for cultivating more joy in our hearts and in our minds. So where as contentment focuses very much on noticing the good things. Rejoicing focuses on experiencing genuine delight on behalf of ourselves and others. Rejoicing is also a very powerful method for transforming uncomfortable emotions like a sense of neediness, a sense of insecurity, as we will come to see also jealousy and competitiveness. So I would like to re again start by that way a train in a kindness meditation body meditation from head to toe. Before we combine this well practice with contemplating contentment so today, we will combine our body meditation with the practice of our chosen. So you are invited to to either sit up or if you want, you can also lie down
if you want, you can likely close your eyes. Um Breathe deeply into your belly. You might raise the hand on the belly as it rises and falls if it helps you.
Now when you when is your crown in scope the back of the hat the base of the cranium just what meets was the net what temperatures to have but since station do you find here do you notice any tension at the base of the cranium
gently release it and feel the entire body relaxed voicing now let us consider the questions of the brain inside the skull
if it's available to do you feel happy for yourself that you have this intelligent creative and sensitive brain
now for your ears what sensation do you find here? But temperature both sounds that you're hearing right now considered fine his pockets of fluids and sensitive cells deep within the inner ear.
We help us stay balanced and adjust to all of the emotional commotion experienced each day
if it is available to you feel happy for yourself to have such wonderful is the choice in this wonderful circumstance now let us fill phase fill the hairline the forehead the temples the brow to space between the two eyeballs the eyelids the eyes the cheekbones the cheeks the bridge of the nose. The tip of the nose the nostrils the upper lip the lowly my two cents the inside of the mouth. The tongue the teeth the groove of the mouth gums Yes, since the jaw and chin. Notice if you meet with tension in your face. There's an uncomfortable amount of tension loosen your jaw slightly
let your tongue fall away from the roof of your mouth see if the tension in your face falls away take a moment or choice in your face so communicatie insensate in his eyes that see and noticed it smells the tongue the taste in the mouth. That's mice.
Move your awareness into your neck and shoulders. Notice if there's any tension if this Imagine that you can place the tension out as a cloud of black smoke
when you breathe in again, inhale the relaxed quality of calmness.
Choice in your neck and shoulders it's available. Did you feel happy for yourself for having the strong support for you?
Now let us fill out forms now our hands what temperature are they right now? Are they touching anything? See if it's possible to have a choice in your hands and arms.
They're so flexible and adapt to cook foods. They may play music to tie the hands of a loved one with science and write things down. This is an incredible gift if it's available to you happy for yourself to have such wonderful hands
now let us feel our chest and our lungs the past voice of the breath the brain live to every cell in the body it's available to you feeling deeply happy for yourself that you have such lungs as you are alive and breathing
Do you the beating of your own living house is a sign of life. pause here for a moment and invite yourself to be happy that you are alive if it is available to you which is in your heart,
the woman's inner core physical body since its deep capacity for love, tenderness and compassion now let us fill our belly and also consider the presence of your stomach, your liver, gallbladder spleen, pancreas, the intestines. The kidneys, the bladder, and reproductive organs if you're simply looking to rejoice in this vital organs
feeling happy for yourself that you have done let us fill out that yummy you're back all the way down to the T bone see it's possible if it's possible to feel each muscle each breath upon.
killing others softness and tenderness. If it is available to your feet deep in all of the strengths and support the bank gives you every minute of every day.
nolensville politics Oh sounds nice clothes shins and ankles Alexa your support in this live while for us to advance the stand to run faster jumping skip it's available to you feeling happy find some joy saying that you have enjoyed to use of dislikes.
still enjoy his perhaps to use it effects just now feel our feet the ankle joint the arch of our foot gardens of Tahiti each tendon as it extends the tones trying to send each of the 10 tones. for use of characters for so many years have been our support the most reliable companion every pass walked in this life
if it is available to do feel a deep sense of joy in your own feet. How wonderful it is to have to use such. No leaving our feet this time our awareness to include the entire body. Just as if we assume in or out any photograph and seeing the full picture. We're sitting here for a few moments sensing softly and tenderly the entire body.
Now let us turn the attention back to our breath discovering the breath as it is. Now when you observe the boys, see if it's possible to get fines to happiness or joy forgive what breathing to sign it alone isn't wonderful to be alive. Continue to watch the natural rise and fall for the breath. Combining it is joy for the next morning. It is normal for our minds to naturally but our minds natural energy to produce a thought. So when you notice that you have drifted out gently bring your awareness back to that there's no need for any form to fit. Just always printing gently back our mind to noticing what we the best place to be right now is exactly where you are.
Do you know when you sense your body and your mind How do you feel? Any difference to when you started out? Was it possible to feel joy for your body or was it difficult? If you liked you're welcome to share that yet. You don't want to share anything so it's a completely okay
much more of my comes in. So wonderful. It's really important that we become more aware of our body because so often we're just in our head lost in our thoughts so bringing the body into a meditation is extremely important. Releasing a lot to the feet. It's excellent in some areas it must be sure to feel joyous that's such a good observation is we have so many habits and stored in a different body. So it's also sometimes difficult, more difficult to send certain body parts or wants to structures or less contaminants by relaxing content, wanting to smile that's beautiful and amazing. Do for us love focusing on the benefits as it's so true that we often don't notice what really our body does for us we take it for granted. And we only feel it when we never actually ate but the body is so important. So important. That we come in contact again with our body in order to be able to really change and transform our habits. Yes, good to appreciate my body is so good to actually appreciate ourselves to appreciate our body. It really brings us home at times it makes us more grounded and calm. Make system automatically more open in time. It's really important to just try it out and those will often during the day just sends your body rejoicing the body the joys are amazing abilities. Now let us continue with rejoicing. So the second trait is the simple practice of feeling happy for other people in may sound very simple but it's really an important trait and a really important one quantity. The Sanskrit word for joy for the study of rejoicing is mudita it's a Coronavirus, much more than joy it means and cultivated John. It's a joy to just freeze free from self interest that unfolds when we see the well being of others. And when we really taste the experience of meditation when you get a taste of it, then you can really taste it sweetness that has 10 qualities of sweetness of kindness of calmness of delight of clarity and freedom. mudita has been translated that much as simple as sympathetic joy or empathetic drawn, feeling joyful on behalf of another person or feeling delight in the goodness and well being of others. Once we get used to it, it's one of the most natural feelings in the world. For example, let us recall how we felt when we heard that someone who has been suffering from a severe disease has fully recovered. And you remember any of those instances, somebody you really cared for, as well if that's the choice in rejoicing is this natural affinity we have for the well being of others. So if it is a natural affinity, we may wonder why bother to training is anyone? Well, because it's the remedy for another natural propensity. We have a painful one. And this painful propensity we have this pride jealousy, competitiveness and me. And these emotions they really cloud our vision affect our quality of quality of life. They make us even sometimes physically sick and make those around us feel sick. Jealousy as we all know, can we pass in relationships? on why we have this natural propensity we have and this is always something that we need to keep in mind our capacity for joy for for joy without in self interest is vast and unlimited. Yet each time you feel jealous, we are losing out on our own wealth of joy. So jealous jealousy and envy are the direct opposites of rejoicing.
Rejoicing opens the floodgates of our joy within and allows it to gush forth and expand. It is really a medicine a tool that shows us the parents in terms of our jealous and competitive mind. Some of us may be taking away I don't want to be happy for other people, especially for people I don't like why should I be happy when they get something that I actually want? Are you kidding me? Well, it's true rejoicing is really, really good. If we do it seamless seamlessly all the time. It's long. Of course it's a long way off for most of us but consider this if you bemoan the happiness of others. Has that ever increased your well being or anybody else's? When we feel irritated about other people's lack of success, is it possible to feel content at the same time? Can you can you think of a single time that frowning upon another success has made you feel happier? When we hear this now, it's possible that our first reaction is no I'm not at all a jealous person. Now while this is not definitely not something I need to work on. Well, that's great. Um, when you really tweeted this post at what's the wellbeing of others, and then rejoicing is quite natural for us. We're able to really rejoice it brings immediate sanity in our lives. Nevertheless, I think it's good to do a training on it a bit and really sense that the joy that is present and rejoicing are bringing to mind an occasion where you witness the happiness and joy of someone you really care for. Thank you close your eyes and see their smiling things. It may be reversed situation that pops up in your mind I want you to search long term. Definitely recall all the details seeing the smiling face, how they reacted. Just try to rely on it all again. Now try to shift your attention away from the other points. Towards the emotion that you're sensing right now.
What words would you use to describe this feeling? Stay here for next moments experiencing this feeling to the fullest. simply want to share any of the attributes that a child any kind of qualities that you sensed one year experience the joy of others, anytime tastes
good choice he has any any goodness she didn't feel any sense also competition Okay. Some Sanskrit is called mudita without any self interest so when we begin to experience it, it really has a sense of awe of sweetness and tastes. When it's
an expansion of course not. That's excellent. Yeah, that's precisely what happens. We expanding the home of contentment. Contentment means coming home. Rejoicing means that we expand this home, sensing the joy and goodness and happiness of others and that's actually the next brings us to the next question. Wonder god Where did this happen? Where did the plusses happiness start and where does your speaking, stay separation when you really rejoice in the happiness of others, it's kind of your joy and minions inseparable this database is drawing the boundaries between self and others begin to lose now.
When we rejoice now in the happiness of others, this person's happiness had really nothing to do with you. Oh no, there was no self interest in Roth. Although there is no self interest involved in your choice in this surplus joy within rejoicing benefits us ourselves in more than it may benefit the other person. Sure, it is the case that the person will doubtless be touched by our love and concern and joy for them. But in the end, the joy point is our own mind more than anyone else. It's really softness our mind. Our heart opens so rejoicing the other person's happiness becomes a cross for our own. And the Dalai Lama, interestingly courses enlightened self interest. So why enlightened self interest? Because when you have a choice, you are really gonna. The joy we feel from a choice and multiplies and enhances our own joy and well being. Why is it enlightened? Because it is a joy that is different from normal happiness. It comes actually about to loosening our grip on our own sadness that comes about as we're opening our heart and tuning into the happiness of others. There is no words in it for me, and that's the beautiful thing. So as caring and social creatures we naturally emphasize empathize with the pain of others. We feel sad when our friends gets hurt. claim his own pain. It's more difficult, however, to feel happy when our friends it was when our enemies succeed. Did you ever have to do this ever happened to you? These are moments where envy jealousy or competitiveness might come knocking. Also, it's possible to meet shoppers happiness and me especially with friends or concerns you ever noticed?
Think back and reflect. Did you ever experience a sense of tightness when you saw someone doing better? It's completely okay. We all have this natural propensity to feel invisible. There's nothing to be embarrassed about.
Right now. If someone is our equal, we may compare ourselves with them and feel competitive. If they're better off we may feel inferior. We may also feel envious. We may even feel jealous.
Some people get so jealous that they feel physical. As if someone tied the knot in their gut. Have you experienced any of these feelings in your life
before? Life has sold us on one very difficult handle no matter how successful he might be in terms of education, family wealth, status, attract attractiveness, will influence and so forth. There will always be someone who appears to be better than the Yeah.
For those of us who tend towards insecurity lack of self confidence, envy or jealousy and also envy and jealousy and this is not good news. Nowadays social media intensifies this photos and posts of life achievements fun vacations, delicious food.
Beautiful people invite comparison. Compare lifestyles, charts, diets, logs, relationships, families, children. bodies, and so forth. As an hour nowadays, there's an abundance of studies documenting the connection between Facebook envy and depression. So let us really reflect what is it? What is it that became a feeling competitive or jealous? Just someone gets something a new one. That's no fun. Then we feel jealous about it. That's really not fun either. jealousy and envy would make us make sense if they helped us helped us to get the things to the enemy. But instead they make us feel tight. Miss over 10s Unhappy needy, insecure impoverished. And on top of that, on top of that, we still don't have what we want. My teacher Janine Ramsey always says instead we get double the suffering. The pain of not having what they longed for, and the misery of feeling jealous about it.
Now let us try on how jealousy makes us feel. Now some of you may wonder again, Why meditate on jealousy? But isn't Dhamma practice about getting to know our dogs, getting to know our destructive emotions. In order to be able to transform them we're getting to know that the fabric of our emotions is it's not only about just feeling good and cultivating the good emotions. It's about being able to get to know the texture and fabric of that which makes us suffer when you agree.
So now let us take a moment to recall a time when you felt uncomfortable after witnessing someone else's joy and success. This might have been a friend a family member, a stranger stranger, somebody don't like my competitor. Might be again the first cetacean that pops up in your mind usually happens rather quickly. Now on a scale of one to 10 to send an event between four and six. Now as best as you can vividly recalling the situation in your mind's eye
long is to really sense that feeling of uncomfortableness jealousy and competition on ease. Sensing it in your body and seeing if it's cancer, location, texture.
Color perhaps 20 sensitiveness champion that's welcoming so if you're experiencing uneasiness or decide that this person's good fortunes, success or lack of talent,
kick is inward and ask yourself what is it actually that makes me feel threatened and uneasy about this? What is it that makes it makes me feel tense? What makes me feel so impoverished am I lucky in rats
black friends as we just covered on training and contentment you have the tendency to feel that we are never good enough that we never sex successful. And
we don't have enough to remember what MDN Genesis again pointing out is our propensity. For discontented and an impoverished perspective.
I'm looking inward with a gentle gaze and wonder, explore whether any discontentment or sense of impoverishment is present. If possible and as best you can muster the courage to sit with it for the next few moments without pushing it away. Thank you finally welcome whatever is here now and simply stay with. See, seeing if it is possible to get to know that sensation is an attitude of kindness, openness and playful curiosity.
See if it's possible to again, think about that situation. And again allow jealousy or that feeling of ease in easiness will arise in your mind
have a sensation in my head feel? Safe, it's possible to welcome it with a sense of love for softness and acceptance.
With each embrace imagine that you're breathing in love and acceptance or a sense of okayness in the form of radiant, rainbow colored light, squeezing, rainbow colored light reading in love and acceptance, a sense of okayness with each outburst just sigh enjoy the feeling of love and acceptance in the form of rainbow colored life. Basically is your body.
Now when you look for the emotion again, it may not have disappeared, but perhaps it's solid overwhelming quality, its texture may have softened and perhaps become more spacious and transparent. Usually what happens that in the soft gaze of our awareness the emotions become more fluid in employment so important that we open up for the space itself to kind of self reflection instead of judging ourselves well emotional judging emotion or identifying with it. When we will come out motions with ones with a sense of curiosity your asset. Then we begin to see that down fits the solid that actually simple, simply energy they can be like a gust of wind or wave on the seat at least
okay
so easy feelings they come and gone. They will come up again. The important thing is not to jump and identify wisdom we need to really trust our own inner capacity for more detail on adulterated joy in the well being of another.
Now likely bring your attention back to the sensation of the breath the air entering your nostrils since being the body simply discovering your breath as it is. Now let us try to combine again. At the end of our session. Our breathing meditation was chosen
beginning by feeling a sense of joy and delight that all living beings calling the Dalai Lama's definition of enlightened self interest which is which such as it was all happiness is connected to the well being of others.
How wonderful that humans and animals are breathing. Being aware of the sensation of your own breathing, feeling the chest rise and fall
is each invoice imagine breathing in happiness and joy in the form of rainbow yeah
because each of us just enjoy the feeling of joy and happiness in the form of rainbow landfilling.
Please for the next one nowadays end of our meditation session there's a sense the body again as a whole is tenderness softly. Gently opening your eyes, but after that already open softer look around and
orient yourself even though the session is now complete. See if it's possible to maintain this slight sense of alertness and joy into the next moments of the day.
So as always, with these trainings, it's really important to actually apply them now and add lives. So until we meet next time, like if you really try these trainings out, take no note of moments when you feel uneasy was another success. When you notice a subtle note of anxiety, envy or jealousy, just notice actually rejoice when you're able to notice. Appreciate yourself. They point out sore spots that would benefit from kindness and care when you feel an ease and easiness so when we feel impoverished when we feel angry or jealous always look in one was a kind gaze and ask yourself where does this uncomfortable feeling come from? Does it come from an underlying sense of discontentment or impoverishment? Is it related to my sense of self worth? Then simply connect with the breath the sense of okayness sense of self acceptance and love for yourself. Having done that, then simply reappraise the situation and enjoy the state where you are. Most of you so if you have any questions, so we don't have much time because I'm in quite tight schedule here but feel free. My teacher always says, I'm envious. Envy, envy and jealousy. And along with pride that the two emotions that are the most sneaky ones, we don't notice them actually they're like thieves that steal all our goodness oh my teachers checking in with someone who's asking but also it's on him she of course. is wonderful. So if you have no questions, and I will simply meet you next time. And yeah, perhaps next time at the beginning of the session. If you have any questions, please feel free to ask. So nice to see you all and I guess I was happy afternoon I guess it is adventuretime where you are? It is for me. Okay. Thank you so much. Have a good rest of your day. Okay. My boss. Thank you. recording stopped