What the plan I had for today was pretty much what you're used to the stages of getting settled in of grounding and centering practice, followed by a little bit of close placement of tuning in both to the inner and the outbreath. What I want to do then, before we really get into the awareness of sense perceptions, I want to work with the focusing more on the outbreath which is practice that I was introduced to when I first started studying with Trungpa Rinpoche 50 years ago, and I read an interesting thing from the region talking about instruction with that of the you mix your mind with the breath, and then as breath dissolves into space, your self consciousness dissolves into space. So I think that's going to be interesting for us to to work with and I'll give a little more instruction on that when we start that and then depending on the time we'll either do the sense of perception, awareness, and then a little compassion meditation or go straight to the a little, maybe a little bit more on the low junk practice today. So the question is, can everyone see the link for my class for tomorrow? Just go to your chat. And you'll see I'm doing essentially the same thing but from my website to my Zoom tomorrow morning at 9am Pacific Time, which if you are in the UK, it is 5pm. UK time and wherever you are in between
it looks like we got a few people saying no but I will make sure
I will go ahead and grab you grab it again and post it again. I sure will. And if you said yeah if you said no, you're looking in the chat. So we'll get that
posted because everybody can't or before they came in.
That could be that could be no good at taking care of. Very good and as you know there's what I like to call waiting meditation so we just wait till we have everybody in and we're ready to start now. The link is posted now. Can you see the link if you said no before, please let us know that it's yes now. One Yes. Thank you, Joe. From the from Barry. Okay, do you and Tim has a question. Do you think that doing short meditations throughout the day might be as useful as a longer one? That is a very, very good question. Okay. So what I think is that a combination of the two is the best thing. When I when I started and I was with Trungpa Rinpoche in Boulder, Colorado and I was in graduate school. I said I might not be able to do as long a meditation each day. As as I'd like and he said that's okay. Do shorter ones. Do whatever you can during your school week. And then when there's a longer all day meditation or all morning meditation on the weekend, then do a more intensive practice. So if you you need to experiment and see what works with you. I think that it's always helpful to add in short meditations during the day, even if we're talking about three breath meditations. You know, I've talked about this a lot as in what they do in the Zen monasteries, that at random intervals during the day they ring the temple bell, you know, and and when people hear the temple bell, Oh, stop whatever you're doing. For about a minute, which might be half a dozen breaths, maybe three or four depending on how slow they are. And then when the sound is over.
Go back to what you were doing. So you can always take a timeout, especially if you're engaged in something and you're getting a little caught up. Take a timeout for a few, you know, a few breaths a couple of minutes. If you have time to set a time for yourself during the Oh which link I just said something doesn't work. Okay. If you set a time for yourself. That's also good, especially nowadays with so much going on. That just breaks up the day. I think that that's a very, very helpful thing to do. Oh, I see. Oh, okay, that Alyssa just explained it. Sorry. I just want to finish with Tim. So let's talk about doing setting a couple of short sessions during the day. But always allow yourself one where you can get into it a little bit deeper. Now, you have to find out what that means. For some people. It's 20 minutes. For some people, it's an hour. But you have to find out what works for you and find that balance between where you're you it's it's going on so excruciating, long, long. You don't want to go back and finishing and doing it in a sharp way but setting a time and I always think that it's helpful to instead of instead of focusing on how nice and pleasant a session it is. Set a time for yourself and really stick to that time. So even if it's even if you feel like you're doing great in the session when you scheduled to end the session. And even if you're struggling, just go back and ultimately if your mind is completely overrun by thoughts remember to use your make the thoughts the focus of your practice meditation, and you will make it through to your set time. Okay, so good question. And that's really discovering what works best for you. Not necessarily what's most comfortable but what you get the most out of which might not be the most comfortable. Okay, so we have everybody in will work. You can work with Zoom for some people it's not working for other they're testing it, but it should work tomorrow morning. And if you have any of your if you want to come and check in with it. You can also go to you can go to my website and I'll post that near the end of the class. Okay. All right. So, let's get started. Take a good posture a bright and alert. But at ease. Let your arms hang to the side. Leave your elbows where they are and swivel your hands up palm down on top of each thigh or cross them one on top of the other palms up at your waist. It looks like a little like this. See if I can get that picture. There we go. Thumbs just barely touching as if they're holding a little piece of paper between them. That's a traditional posture but also palm down just behind the knees on each size or so traditional. Either cross legged on a lower cushion or feet flat on the floor, hip with sitting in a chair. And you want to feel as I said upright. Now if your chin floats up, you tend to get spaced out. And if you tilt your head down you get sleepy. So find the middle way not tilted up not tilted down. Just so tune into your body move around in your posture. Just flex some muscles wiggle your toes and fingers. Feel your shoulders neck. Just feel what your body feels like from head to toe. Just so that you inhabit your body sometimes it's as if we're hovering somewhere, either in our head or just behind it looking at our own body, but really be in your body. Feel everything you're feeling. Let your eyes gently close. We're gonna scan from the top of our head and remove any unnecessary tension that's hanging around there.
Your forehead, eyes yours back of your head and the jaw and your jaw. A lot of tension in the jaw sometimes just if you need to move it a little bit, soften it up. lips should be just slightly touching or slightly parted. mouth or not clenched closed or hanging wide open. We do a lot of in between a little a lot of Goldilocks not too much of this. Not too much of that. Just so. neck and shoulders where a shoulder or neck comes into our shoulders. At muscle there we have that 10 Step lifting our shoulders up near our ears. Just let them hang down very naturally. Collarbone shoulder blades chest, upper back out on the points of the shoulders and your upper arms. scan all the way down. ribcage all around. Stomach, deep belly and lower back. Sometimes we're clenching our deep belly more than we realize just without losing your posture. Just let it soften as much as it will. Lower back hips and pelvis size and forms hands. Knees, calves, ankles and feet
and again because our tendency is to think of our mind as in our head, let your awareness drop down in your body. It's almost as if you let your awareness fall back as if you're falling into a big soft, easy chair. Let your mind fall back to the back of your skull and down the back of your throat. Gently taking the elevator down past your chest past your solar plexus as the bottom of your ribcage down below your navel a couple of inches just in front of your spine and the deep core of your torso. Just rest there for a little bit you can feel a gentle movement as the breath comes in and out
hang out it's quiet and peaceful down there. With each out press just feel like your whole body is sinking down. You've let your mind sink down into the deep core of your torso. Let your body sink down into the seat. Breathe out and imagine you're sinking down through the seat merging with the earth. Breathe out and feel like you're fully merged with yours. But extending upward in your posture majestically like a mountain
Let your breath now move naturally without any control. Just being an observer rather than a director. If it's shallow, it's shallow, deep, deep. No right or wrong. Just let the breath come and go like the wind. Let your mind relax and be open to whatever arises in that great space of your mind. Like birds flying across the sky. body like a mountain. Breath like the wind. Mind like the sky
that you're your eyes. Just gently open about halfway so that you're looking diagonally downward under your eyelids aware of the space that you're sitting in not looking too far out. Wherever your eyes rest. Just soften your gaze so that it's as if you're looking at the space that you're sitting in rather than the endpoint of your vision. Again, if you find that you're looking straight into your computer you can you can turn to face sideways so you have a little more space that's it like that
well, you're aware of your space that you're sitting in and the posture. Your focus is really more on the internal sensation. But it feels like as the breath comes in and fills your body. What it feels like as your body empties and the breath goes out, filling, emptying awareness of your posture in the space you're sitting. We'll do that for a few minutes and if your mind wanders off into thoughts, and you lose track of that object of your attention of the internal sensation of filling in empty, just smile because the mind does tend to wander and you can make a little mental note if you'd like one that was wandering and now I'm back with the breath come back to the breath.
We'll do that for a couple of minutes.
If your eyes have closed and gotten a little sleepy, just open them a little wider. Raise your gaze a little bit reinvigorate your posture and tune back in to more detail as the breath starts to fill fills and filling in fills you then moment of transition starting to empty, empty and empty. Notice the shifts at the end of each breath in breath and out breath
Now we're going to shift our attention to be primarily on the out breath. We let the breath come in by itself but the idea here is that as the breath goes out Imagine that you are going out with it join your mind your awareness with the breath and it goes out and dissolves into the atmosphere. So whatever sense of self consciousness, whatever sense of meanness there is that's what you're joining with the breath. Me and my breath. They go out together and as the breath dissolves into space, this sense of meanness lets go and dissolves as well. Your gaze is a little bit higher so that you are tuned into the atmosphere in the room, the atmosphere in which the breath and the meanness are going to dissolve. And they don't Tibet doesn't start a particular place. And it doesn't go to a particular place it just there's just a sense of go out and dissolves and then the gap. Let the breath come in naturally. However much you're aware of it or not doesn't really matter. You just let it come in and then go out with the out breath out. Dissolves but the breads come in by itself out and dissolves. We'll do that for a few minutes. Again, if your mind wanders off and you're taken away into a series of thoughts when you realize it just come back. reinvigorate your posture. Wait for the next out breath. Go out with it. And dissolve
If thoughts arise. Thinking about the practice thinking about yourself. That's all part of that meanness. Whatever thoughts there are as the breath goes out, join them and let them go out and dissolve as the breath dissolves. into the atmosphere.
Me Out dissolves
in my breath together. Out dissolve
Now raise your gaze above the horizon. And imagine if you're looking out, beyond whatever room you're in, out into the out to the horizon. Breathe out and imagine that your mind your awareness extends out in all directions. All the way up to the horizon.
Breathe out again and imagine your awareness extends out beyond horizon to the sky. Around you above in all directions.
Breathe out and imagine your awareness extends out past the sky out into space in all directions above below all around farther and farther past the sun out among the stars. Breathe out imagining that your awareness extends out in all directions. Beyond the for the stars rest in that infinite openness for a moment.
Relax.
If any questions have come to mind about the practice we just did. You can raise your hand or put it in the chat All right
there we go.
Okay, it's really a question. It's more it's more an observation. Please, it's towards towards the end when we were doing the breathing. I had the sensation of oh, just relax into every single breath. You know before it it was more like yeah, it's breathing as a kind of process that just that just goes on like a little bit like something outside of you. Then I just realized, oh, no, it's just every single breath like you know, every single breath is unique. And that made it it was a different kind of focus that resulted from that.
Good and that's really the intention that you relax. Your your the meanness, the I'm doing it, quality and become one with the breath. That's that's the idea. So that's a good comment, good awareness. In fact, sometimes you you don't feel like picking up on the next out breath you just hang out there. In that space, which is which is fine. Because eventually that becomes part of the practice you go out and just be and then if something if a thought arises or an awareness of your breath arises and again you pick up on the out breath and go out. Good. I see in the chat is your with the eyes closed? That may that may be the idea of this practice is actually connecting with the actual space that you're sitting in. So the sense of spaciousness in front of you and and around you is an important factor in that and that's why this practice is done with with the eyes open. Now the the read the earlier practice with just internal sensation of filling and emptying, I could definitely understand how that would be easier. And, and some people do that with the with eyes closed. You just need to be aware of if you are moving in, it's a little bit easier, with your eyes closed to be involved in a fantasy or an imagination of what you're sensing, rather than just the direct sense perception. of it. But I'm not ruling that out particularly but definitely with the going out into the space that you do need to do with your eyes open because you are mixing your awareness with the breath literally dissolving in the atmosphere and disappearing as a separate entity from the field of experience. If you have more questions about that, that's fine Oh, there was another one. I guess. I do see the next one is but I wanted to finish with the any more questions about eyes open or closed. Okay, so the next was, Is it okay? To lose conscious awareness. That would mean you went unconscious and blacked out. So if if you know if you can see that you're in a room then you are you didn't lose your conscious awareness. But the idea here is losing self consciousness, self conscious awareness. So that there isn't so much a sense of me looking at that. It becomes non dual when you say entering a void. Again, the word void is used sometimes in traditional translations, but it's not like dead vacuum of space. There's awareness but there isn't a referring back to a source of the awareness as as to things me and my awareness. I hope that's helpful. And floating in the ocean that's so interesting, Tim, that you mentioned floating in the ocean because I was actually feeling like, oh, the breath going out it's like, is like the the ocean waves coming into the shore. And then they just go out back out by themselves. And then they push out. They go out onto the shore and then kind of melt into the sand and come back out. So I think that you tuned into an quality of energy there. And very often mind is compared to to ocean and thoughts or experiences arising in the mind or compared to waves.
So we get disturbed by the waves, but it's because we tune into and identify with the waves. But our nature is the ocean. And the waves aren't separate from the ocean. They're just the play of the ocean in the same way that thoughts and perceptions are the play of the mind. Good one. Very good Oh, thank you. That was really helpful questions. I really appreciate that help cup and I think it helps to clarify for others.
There's another one.
If you were teaching new meditators, what would you say would be the biggest benefit what is helpful motivation to continue on a regular basis? Now some of you have heard me answer this question before but there's an instant benefit people usually say how long will it take for me to gain a benefit from this practice? There is an immediate benefit because if you sit down and meditate for 20 minutes, or for example, in this session here we're meditating for half an hour, maybe a little more. But if you just sit down and you get instruction in meditation and start meditating for those 20 minutes, you are not out there in the world causing trouble for yourself or other people. You've taken yourself out of circulation, and that is an instant benefit to yourself and other people just just the timeout because we have so much momentum of and and you know My teacher used to say good intentions mixed with confusion are a recipe for disaster. So even if we have good intention sometimes when we cause trouble, but you know, when you're sitting there, you're out of circulation so you get that immediate benefit of stopping the momentum. Just stopping the momentum now you stop that for causing trouble for others but you also stop your own momentum. So even for those 20 minutes, the slightest gap the slightest slowing down, he points you in the right direction. It turns you from speeding up the momentum because momentum even more and starts the slowing down process. Because we get so much momentum going. It's like we lean into it, and then we're leaning forward and we realize you know it's like those cartoons if you don't keep your feet going under you you're gonna fall on your face. So if you're falling forward, you have to run faster, it's making you fall faster forward, and you have to run faster and faster and faster to keep yourself from falling down. So this is start you know, we I wouldn't say you hit a wall but at least you hit a mattress boom and and your momentum stuffs and you go and you're sitting there now, you sit down and you just sit there and you're but your mind hasn't caught up to the idea that you stopped and it's still going Gong Gong Gong There you go. Holy mackerel, wow, I was I I had one breath it was halfway out and my mind started going again. And then it starts to slow down a little bit more and a little bit more and just catching it. Seeing that there's a possibility that it could slow down from 80 miles an hour to 79. You go, oh, I don't have to keep speeding up. And right there. You get that it's the it's like the Continental Divide and you're starting to go down the other side. So that's the start. And that's the motivation. And the motivation to continue is that you begin to see and discriminate. What of all your activities are less necessary. And you go I don't have to do so much. And I don't have to try to multitask and I can do one thing at a time and really fulfill what I'm doing. One one of the experiences I have people do is when they're eating food, after you've taken a bite set the utensil down and just sit back and be aware of what you're tasting and what it feels like in your mouth. Wow. It's It's an unbelievable amount of difference. So, so just being aware, aware of your breathing, just even one or two breaths, shifts that balance. Okay, so one more question then we'll get into the do just a minute of compassion. Practice for everybody. helpful to count on the out breath and the second part of the meditation and sending your mind out with the breath No, I haven't. I've tried that. I think the idea if you want to use it as training wheels, that's fine. At some point it's good to let go it because you counting is still part of your self conscious me doing something
but But to start with whatever gets you going into the practice. I think that's fine. You know, maybe go to seven and then say let's see what happens after that. Okay, great. Thank you. I'm gonna do a little more compassion, little of the compassion practice and, again, Andrew has talked about this and and brought up the four of measurables which are the four in measurably great thoughts. of compassion. May all beings including myself, may all each and all of us have the happiness and the causes of happiness. be free from suffering and may all all of us be free from suffering and the causes of suffering. May we have the deeper happiness beyond conventional happiness free, free, totally free from temporal suffering. May we have the great equanimity free from attachment aversion, and prejudice. So that's another translation. There are many translations of it. But the idea is wishing everybody to experience happiness. And that's the expression of loving kindness. Wishing everyone better to be free from suffering is the expression of compassion. So this is a practice of loving kindness and compassion that we want to take people suffering away, including our own and we want to extend out the causes of happiness. And to do that it's helpful I find to imagine a some light in your heart center. You can imagine it as a crystal made of light of any shape you want, or just an orb, a ball of light in your heart center that represents the clarity and warmth of your true nature. Our Nature has the capacity, we all have the same nature of mind and that is the capacity for clarity for knowing, and the capacity for warmth for feeling. So the clarity allows us to discriminate the warmth at allows us to care. And we start with ourselves so you can let your eyes close if it's easier. It's up to you. But imagine that light in your heart center and as you breathe in any negative feeling you have towards yourself, any physical discomfort, any emotional discomfort any unhappiness you have, particularly toward yourself, feelings towards yourself of shame, guilt, sadness, frustration. Any of those negative negative emotions that you don't want. Gather them in as you breathe in from all parts of your being on them. Bring them into your heart center and the light in your heart center instantly transforms them and radiates out. Cool, Moonlight filling of kindness filling you with the opposite. Killing you if you have anger filling you with patients view of frustration filling you with contentment fulfills you with happiness. Peace and healthiness. Whatever textures are variations of those, you want to have like the the opposites of the emotions I was describing. Just breathe in negativity radiate out. happiness, peace, healthiness. Breathe in suffering and struggle, and dis ease. unease breathe out, peace, health and happiness. Do that for yourself. For a few breaths.
If you're feeling anxiety, you can breathe in anxiety into your heart center and really calm and ease
breathe in with compassion to remove your own suffering. present with loving kindness to fill your being with peace, happiness and healthiness.
Now again, you can leave your eyes open or closed, whichever you'd like. But imagine the people closest to you, your loved ones family and dear friends. They also are experiencing struggle and suffering. Imagine that as you breathe in your your compassion is taking away, relieving them, all of that stuff suffering and struggle and gathering it in into your heart center into the light in your heart center. It instantly transforms and as you breathe out, you radiate cool moonlight, that fills their beings with peace, happiness and healthiness. Breathe in and take away their suffering. Preserve and fill them with peace and happiness.
Because you love and care about them so much it feels good to be able to free them of their suffering, even if it's in your imagination, and it feels good to read out and imagine them feeling filled with peace, happiness and healthiness.
Because the nature of your mind is light and warmth it's not a thing. It has no limit to what it can absorb. It has no limit to its radiation. Its radiation without a radio tour. Just self existing kindness expanding everywhere. As best you can imagine that all beings everywhere. All gather all gathered around. And you're gathering in from them. taking from them of hatred, suffering strife, towards themselves and towards each other. All the suffering and struggle in the world and it can all come in to that light in your heart center and instantly transform and breathe out reading to the whole universe. That cool moonlight of kindness that fills all beings with peace, happiness and health
you can gather in all the suffering in the world and it instantly transforms in light and radiate radiates out the warmth of kindness filling their beings with peace all beings with peace happiness and healthiness.
The sound of the gun with good visualization. Open your eyes just gazing downward. Being aware of your body and your breathing and your posture for a few breaths just being here
we extend that wish to love beings the Day of Happiness in the causes of happiness, freedom from suffering and the causes of suffering deeper great happiness beyond all relative happiness and suffering a deep equanimity free from the turbulent waves with attachment aggression and ignorance
and you can either say in your own words or repeat after me. The practice we've just done be of benefit to others as well as ourselves
so if you have any comments, questions that you'd like to offer, we'll stay on for a few more minutes and then we'll let everybody on mute and we can all say goodbye
Steven, can we unmute Steven here?
Yes, absolutely.
There we go. Hi.
I'm an experience that often arises during my meditations wherein I'm not experiencing any any dullness nor mind wandering. But I do have the physical sensation of yawning arise and so this big yawn and it's usually then accompanied with watering eyes. It's it's a sensation that happens fairly frequently during my meditations, becomes expresses itself and I let it go. I was just wondering if maybe you had any insights into into that.
Well, the watering is sometimes do you try too hard to keep your eyes open? Are you grasping onto with your mind? The focusing too much on what you're looking where your eyes are directed?
No, I usually meditate either with my eyes closed or with a like a sleep mask on because my eye my eyelids are very thin and so like kind of protrudes and very often
Okay, um I don't practice with my eyes closed other than when I'm doing visualizations. So I couldn't really say what's making your eyes water other than something mental that you're doing regarding you. Your vision because there's you still see even with your eyes closed. It's almost like a black field of vision.
Yes, yeah. And I definitely have a visual snow even when my eyes are closed. I see a lot of colors and lights and it's
so so attachment to that or focusing on that might do it. The other one, someone else's they yawn and tear for most of the meditation. The other the yawning can be are you breathing naturally or working your breath in a particular way? No, just
breathing naturally.
Okay, check on that because sometimes we're we think we're breathing naturally but we're really working it. Now I'm feeling in breath. Now I'm feeling the out breath. So it's subtle, but but check on that. Okay, and the other is if your posture is getting even the tiniest bit slumped that can cut your oxygen supply a little bit and you can go on now, the last part is the other end. I'm just throwing out possibilities for you to explore. The last part is mental and that is when we are so speedy in everyday life and just boom, the brakes go on and we hit it the contrast between that speed and the brakes going on. Mm hmm. Makes us sleepy. And and and the yawning can be a little product of that is possible. Yeah. I'm just like I'm saying I'm fingerpainting I haven't watched your visit your video isn't on so I can't see what you what was what was going on. But that's something the the, the yawning can be a little it can be boredom. You know, I've saying I'm so used to stuff going on. And the last part is when do we not need to be thinking about anything when we go to bed. So the message is, okay, you're in bed, what are you doing sitting up and you and you might get a little sleepy. So these are all possibilities. Like I said, I'm just finger painting you can explore what you want. But usually there is some kind of self consciousness going on that produces physiological reactions. Okay. And do you meditate with your mouth open or closed?
Closed with my tongue? So top,
tongue tongue behind your teeth it is okay to To what extent are you consciously holding that or is it a natural feeling?
And now by now it's become a natural. Okay,
but be aware of that just notice. And then, and then when you yawn, have a sense of humor about it. And as far as the eyes cheering up why don't why don't you try at least for a little bit. Even if you just say for for seven breaths. I'm going to have my eyelids half closed and look downward a few feet in front of me just just below my half closed eyelids or three quarters closed. Just barely seeing light below your eyelids and see what that's like.
Yeah, with this with your guided meditation, I kept my eyes open. It was a interesting juxtaposition of my normal meditation practice.
Yeah. Okay, so once in a while. Try that and see. Did your eyes tear up?
No, I didn't. I didn't actually yawn during this meditation.
Goodness gracious. What about the
good sir. It's good. Thank you. You're welcome,
Jerry. One more question. And thank you for everybody else who's made some lovely comments. Thank you. i This. This means I promise I'm getting at least as much out of it as any one of you. Jerry
how you done you know all this talk about breathing. I don't have a specific question. But what I nightclubs is like my favorite spot on the internet. Like nightclub you know if Andrew Hi
here where we are. Yeah.
And I've listened to all his life interviews, and one of his most recent interview, I think the second most recent interview was with Charlie Morley. I don't know if if you're familiar with him. I am not. I think it was it's a second from the last interview. And he he strongly strongly I mean, the whole interview is about breathing. Mm hmm. And he says that the slower you breathe, you might say The more relaxed you comic it shuts off what's called the cardio metabolic syndrome, which is a very, very low level of fight or flight from your sympathetic nervous system.
Understood and you know, there's a book called Breath by James nester. There's a lot of talk about about breathing in, in a recent meditation Andrew was talking about working with between five and six seconds. Right, exactly. Or breath and, and you know, I did some of the practice
No, no, it was absolutely 12 seconds per breath or five or six.
Yeah, I said in and out five. Oh, yeah, yeah, right, FiVER, five to six for out and I was doing that. At bedtime, his bedtime meditation, you know doing those and and it is very relaxing. There's a lot about that and more than than we have time to go into right here but the the, you know, the breath and life are the essence of the same thing and breath and mind are very much joined in everything that's talked about in the Buddhist tradition. So obviously if we are at ease with our breathing and and there's a natural mind body connection, that not only does our brain breathing reflect our state of mind because when we're uptight, our breath gets very uptight, we breathe up here, right? And when we relax, it's easier to breathe more deeply. There's another function and that is that your mind is monitoring your breathing. So if you're right, you're breathing very shallow. Very, very quickly. And and and shallowly. Your mind says, Hey, maybe we're in trouble here. I'd better watch out and it creates a cycle of more anxiety. But if you take a nice slow, deep breath and breathe out very, very slowly your mind says, Hey, how much trouble could we be in if we're, if we're breathing that slowly, and it creates the opposite cycle of relaxation. So I think that that's really, really a good point to bring up and thank you, Jerry, for bringing that up. Well,
the one point that really that caught home with me is you know, the vast majority of the functions of our body like our digestion, the way you know, you don't tell your muscles how strong you've been trapped. I mean, your unconscious mind does that. He says the breathing is the one aspect of your being where I mean you could sit here and be on our space, but you'll still be breathing. But you could concentrate directly on your breathing and you can make a shell or this, he says is the one aspect of your being, who are both the unconscious and the conscious can can unite.
Mm hmm. That's right. I think that's a great point. And I I explained that when I when people ask why are we working with the breathing be and that is one of the reasons is, it's a lot like life. You can control it to some extent. But it goes on without you. So that's my breath is like is like life. So thank you, Jerry. That's a great point. Thank you so much. And everybody. Thank you so much. Have a wonderful evening. I'll see you in two weeks. I'm back on this one. And I would love to see you tomorrow morning. I'm going to do a very similar meditation 9am Pacific Time, and I'm going to type in its let's see Dr. Joe pair. Hang on. I'm getting there. And that's the website and go to free resources. Practicing mindfulness awareness. I hope you can navigate it I think that's what it says. I'm not putting the link on directly just go to that website, Dr. Joe parent calm and then you can make your way through. There we go. Okay, let's unmute everybody. Let's wave and say good night. Thank you. Thank you, everybody. Great. Great to be with you. Thanks. Yeah. Nice. Nice to meet you. Nice Bye bye. Bye. Is it