Okay meditation, usually we start with Anapanasati meditation. It is attention to the in-breath - the out-breath. Every time you pay attention to your breath, that is true attention. That's one point. Of course you have to maintain your morals. Keep maintaining your precepts, keep trying. While trying, pay attention to the in-breath and out-breath. When paying attention to the in-breath and out-breath, the breath should be natural. That's the key. Meaning, it can't be made up. It can't be controlled either. So it has to be what it is. Actually, from birth, we breathe as we are. Shall we make something? No. For example, when we are doing a lot of activities and are tired, we automatically breathe a lot, quickly and strongly. But when we are relaxed and our minds are calm and quiet, our breathing automatically becomes calm and quiet too. So it's like a reflection. If our mind or body is still rough and active, our breath will also be rough and active. When our mind and body start to calm down, our passive breathing also becomes smoother. The more passive it is, the smaller it becomes, the smoother it becomes. So when meditating, it has to be as it is. Although many people say that smooth breathing is important, if your breathing is already smooth, take care of it. Because we are so vigilant that we hold our breath How can we not? So our job is just not to join in, we only watch, what is maintained is our awareness, our attention, so that we continue to be paid attention to and not let go But when paying attention, we are not allowed to squint or stare, so that means the effort It means it cannot be big, we are not allowed to focus, like looking at something small or staring, like looking at something blurry or unclear, so we have to be normal, just relax, see it as it is, you are not allowed to be too stubborn, so when paying attention like this, let me give you an analogy, like if we take a leaf, yes, above the pond, when the leaf floats on the water, it is clear, right? It looks easy, right? Yes, but slowly it sinks, for example, below it is a bit dark, right? So when it sinks down, yes, until it reaches the bottom, it is still visible, yes, but can't it be like before, right, vaguely? Yes, but not when it was UD, it was vague, then we are not allowed to do that, just keep going Oh, the important thing is to know, yes, he is still down there, still there, right? The attention that always know that it's still there, right? Well, that's what we have to maintain the quality of the mind like that. Well, that's one thing, that means the breath must be natural, so that the breath is natural, the posture is important, the posture must be upright, yes, the upper body, yes, when you sit in meditation, for example, your legs are folded, right? Well, where are they folded, actually it's not that important, yes, what's important is that it's comfortable to sit for a long time because we need this, yes, flying hours, right? So we have to sit for a while, yes, so that later we can concentrate that can last a long time, yes, awareness, so this concentration itself is actually awareness that lasts a long time without breaking, yes, to one object. Well, that's what we call concentration, meaning that the attention is unified, the mind is unified, it's unified, it's not looking away, yes, so don't misunderstand concentration as focusing like squinting, right? No, so don't create additional suffering because if you meditate like this, it won't suffer, it's comfortable, it's good to meditate, yes, relax, relax, right? But what's the next problem? Sleep at the beginning, yes, because it's cold, yes, it's comfortable, and Bhante said you have to relax, he said, yes, so you're too relaxed, ahah, that's what we have to do later, we have to raise the awareness again, yes Return it to the object Return it to the object Well, there is a possibility that the effort is too loose Well, later add it but don't overdo it, just a little bit, okay, then you sometimes move it forward, sometimes move it backward, sometimes add a little bit of effort, sometimes relax it a little bit Well, later until you get the right effort, like that Well, later if the effort is right, then the attention is right Well, he can stay on one object for a long time Quiet like that, no thoughts Well, that's good, but there must also be an effort to maintain that quality later So, this is like an experiment, yes, from session to session, session to session, yes, from sitting, walking, yes, everyday life and so on, later you will understand more and more Oh, the more skilled How to hold it, later it will get easier and easier So, the upper posture must be upright so that the air flow is smooth, yes, he has to move on his own, right, his breath Well, after his breath moves on its own, now his attention is just directed, yes Well, like Directing it is not how, yes, Banti gives an example, for example, Eh, now you are listening, Bhante, then Bhante asks for your request, yes Try while you look at Bhante, you bring your attention to, for example, eh, the hips, yes, now the buttocks are touching the pillow, okay when you bring your attention there what feels warm there is a touch yes well for example soft or hard and so on so the buttocks are always touched not always touched yes all this time you have listened to this Bhante but if you don't bring your attention there you don't know what's happening there right so when Bhante asks you to bring your attention there then you can know Oh a bit hot soft and so on so This Breath is also actually always running right since we were born but we never pay attention we never bring our attention there Well the difference with this breath meditation we just bring our attention here yes to the nose sometimes we can know the breath from the chest from the stomach but we don't want to yes we don't want to know from there we want to know from this nose yes Well this new breath that comes in and out so we bring our attention around here it doesn't have to be specific if we bring our attention too much to a place that is too narrow yes later we will pay attention to the touch it can't be the object of this meditation not the touch but what is happening with the breath so the breath yes Oh he's going in Oh he's going out Oh still going in yes Well this is it going out so yeah in and out k nah then we just keep it here we keep our attention so that it doesn't Let go of that around here don't come in don't run out like that E we just want to know the breath that is going on here yeah So that's why don't be too specific about the place Don't be too narrow yeah In general here yeah okay still in still in Okay he's now out is in and out out in and out relaxed yeah but hopefully easy means easy and easy there's no difficulty yeah more relaxed yeah the difficulty is that yeah sometimes I fall asleep sometimes there are other thoughts and so on but it's okay because actually we've already determined right we've intended that I just want to know the breath during this meditation so if his mind wanders that's actually What's happening so it's just that we're not skilled at holding this object So it's natural for example if we hold this fish yeah The wet one is slippery if we're too strong he'll let go if we're too loose he'll also run yeah so if he lets go it's our fault no no also Yeah you can't blame him if he's not comfortable in our hands he'll definitely want to run Yes, no Well, so the mind That's also if we press it too much, yes, it means we force ourselves to focus, it's stressed, so it runs away, even though it's beyond our will, yes, later we'll understand, Oh, this mind is not ours, it turns out we can't control it, so if it's too loose, it'll fall asleep, we want to sleep or not, at that time we want to focus, so every time the mind wanders, it's okay, don't worry about the wandering mind, don't force it to stop, no need, but we should try to continue to develop meaningful skills, meaning that we're not skilled enough to hold this object, it's not right yet, yes, there's just another challenge, another challenge, what is this breath, yes, it changes, son, sometimes it's rough, sometimes it's smooth, sometimes it's long, sometimes it's short, right, so to always change, so the effort must change, yes, that's how it is, but the stages are initially, yes, the breath is still rough, then at first we still have rough breathing, it's hard to focus, there are still many thoughts, let go, then let go, it's okay, just be patient, continue to develop skills to hold rough breath first, yes, later, yes, Ee, after a day or two, rough breathing is easy, easier to hold, easier to realize, easier to pay attention to, later it will become smoother Yes, when the mind starts to calm down, the breath will definitely start to calm down and become smoother. Well, at that time the next challenge is the next level, which means we are leveling up, moving up a class. Well, when the breath is smooth, at first we fall asleep again, fall asleep again or our minds run away again because of what, the breath is smooth, the object becomes harder to hold. Well, develop your skills again. Okay, if the breath is smooth, how do you hold it so that it doesn't come loose. Well, later, when you're used to it for a day or two. Well, the smooth breath will be easier. Well, later, when the breath is smooth, it's easy to hold, the rough breath will be lighter. Well, those are the stages. Well, later, when you have it, for example, concentration, what is called nimita will appear, yes, the breath will unite with the light of concentration. Later, when you meditate, you will start to see the light of concentration. When you concentrate, it will be better to start to see light or color. Well, later this color will unite with the breath, it will merge in the same place. Well, that's what we call nimita. Well, when we start holding nimita, later realizing nimita, focusing on nimita is also more difficult than realizing the smooth breath. Well, we try again. Sometimes nimita disappears. Sometimes we get it again. Sometimes it disappears again. Well, we try it for a day or two. Well, the more hours we fly, the more skilled we become. After we are skilled Wow, fine breathing is easy, let alone rough breathing, so it goes up a class, up a class, up a class, right? Well, later, for example, holding a nimita, but if you hold a nimita, the level of difficulty, ee, doesn't go up, it goes down, right, because if you breathe, it goes from rough to smooth, right, but if you ask it to go from not bright, it gets brighter. Well, if it gets brighter, it's easier for you to hold it, no, it gets clearer, your mind is also more trained at that time, so Wow, it's fun to hold it, your mind is also calm, then later it will be easier. Well, if you can concentrate, at first it's difficult, so our journey until we can concentrate is difficult, but if you can concentrate, at the back it's a fun journey because you already have concentration, your mind is also calm, yes, happy, quiet, like that, then that's the important posture, right? Keep your legs straight, you can cross your legs. Well, for the long term, it's better not to be crushed, right? If you're crushed, it's easy to get hurt. Well, if it hurts, how come at the beginning it hurts, don't pay attention to the pain, don't pay attention to your legs, don't change them every now and then, change them every now and then, don't, right? That will be a nuisance, then we want to learn how to be skilled, but there are lots of nuisances, right? learning we can stop then it's not Okay so the beginning of the pain if it can still be ignored AB right e don't change legs often but yeah If it's really painful well that's it Well we just give in rather than disturbing meditation also half-hearted right E it's not time to stand so change yes move the right to the back the left to the front for example or vice versa or you can fold it backwards too but every time you move don't pay attention meaning the process of changing it does n't need to be paid attention to we still like we know the breath so don't let go don't leave this breath Eh now you know So if it hurts you can move it's okay E but don't be too spoiled like that meaning a little pain don't move immediately Ti If it 's really painful okay move change it's okay what we maintain is the quality of our awareness not our physical strength yes the inner strength that we want to develop Then if the mind wanders then return to the beginning as soon as possible if it's still not skilled it will drag for a long time yes the mind wanders we don't realize we're not paying attention to our breath but if we continue Ul like that then disciplined return again as soon as possible when you 're aware eh I'm daydreaming, come back quickly. Well, after a while, the more familiar he is, the faster he will be, the faster he will come back to his breath. Later, in less than a second, I've already come back to my breath. Well, that's good. Well, later he'll get the momentum, so concentrate, so that's important.