Hello. Tashi delek.
I would like to share with you
about the benefit of changing meditation techniques.
Normally, we say don't always be in one posture,
one gaze, and one meditation technique.
If you always stay in only one meditation posture too long,
it's no good. Of course, with the body,
just in the bodily experience, you may have pain.
It may not be good for blood circulation.
And so on, and so on. Not just for the body:
Changing meditation postures from time to time
is also good for refreshing your meditation experience.
That's one important thing.
Another important thing is the gaze.
Don't always meditate using one gaze.
For the gaze, normally there are two choices: closed or open.
Closed means just like when you go to sleep, you close your eyes.
Just like that. You don't need to close your eyes particularly tightly,
or a little bit open, or peacefully. It's not necessary.
Natural. Just close them naturally, normally.
Closed is the first choice. The second one is open.
Open is also natural, normal.
You don't have to use any particular gaze.
When you open your eyes, there are three gazes.
The first is to look downward.
Second is straight.
Third is a little bit upward. Not too much up. A little bit up.
Another thing is that you don't need to look at a particular object.
If automatically you are looking at a particular object,
that's OK, but it's normally not necessary.
It's more like you have to feel the space around.
If you meditate in the house, you can feel the space in the house.
Or outside, you feel the space of the environment around you.
That's the gaze. More like you're looking at space.
Relax. And don't control the way your eyes blink.
But, at the same time, you should change your eyes' gaze.
Sometimes look downward. Meditate fifteen, five, ten,
30 minutes, one hour, or something like that, Or you meditate longer.
Let's say you meditate three hours.
Look down for one hour, then change.
Maybe you feel like looking straight is better or looking upward is better.
If you feel like looking upward is better, then look up.
First, you feel fresh. It's nice.
So your meditation becomes a fresh experience.
Your meditation experience will be fresh.
But if you look upward too long, you may feel a little bit of heaviness.
Some people feel disgust, a little bit.
Some people feel a headache. It's different depending on the person.
Different people have different experiences.
So, then you need to change the gaze. Sometimes closed is better.
From time to time you need to change. Not always - down, up, up.
Not like that. Meditate. Calm.
If you continue to feel good, you can stay with one gaze.
If you feel uncomfortable, then you change it.
That's all about the eyes.
The third important thing is with your meditation technique.
In Tibetan Buddhism, we have many different meditation techniques.
Why? Because of different personalities.
Maybe you are more of an image-oriented person - form, image.
Maybe you are a more verbal person.
Maybe you are more of a feeling, emotion-oriented person.
For different types of people, there are different meditation techniques.
First you choose which one is good for you.
Whichever one is easiest for you, choose that one. Practice that.
If you practice that again and again… Let's say you are listening to sound.
"Wow. Today it's very nice that I'm listening to sound.
"I love sound meditation.
"I think I have a particularly special connection with sound meditation."
Then, tomorrow you listen to sound. "OK. Not as good as yesterday."
The day after tomorrow, "Eh." And the next day, "Ugh.
"I'm sick of listening to sound." Then, don't listen to sound.
Maybe meditate on your breath. Maybe with form.
You need to change.
But some people become confused. "Wow! So many meditation techniques."
Maybe some of you already took Joy of Living Level 1.
In Joy of Living Level 1, there are many different meditation techniques:
form, sound, smell, taste, sensation, thought, emotion.
Mainly transforming everything into meditation, support for meditation.
Everything is an act of joy. Joy of Living meditation is like that.
So, if you are confused, you have to think,
"Actually there is only one meditation technique."
Do you know what it is? You can say it now.
OK, you have to say it. One, two, three!
OK. Maybe some of you already said it.
Now, I will tell you. Awareness.
Only one meditation technique, which is awareness.
To develop awareness, to exercise awareness with the breath, with form,
with sound, with taste, with smell, with thought, with emotion.
You need to change this, also. When you change, you feel fresh.
You will be happy.
Because our mind is always looking for something new.
Not just our mind. Also our body. Also our brain.
Our brain is like a change detector.
Everything is usual. Everything is normal.
You feel bored. Something new - you're excited. "Ooh!"
Suddenly, you look for something new and exciting.
So, for meditation you have to make yourself some kind of excitement.
Although you are doing the same thing, which is awareness,
awareness has a different flavor with form,
with sound, with smell, with taste.
This way, your meditation will improve very quickly.
You may not have so much of a problem with dullness, agitation,
and so on, and so on. That will be good.
OK. Thank you.