Okay, so what we are going to do is we are going to sit straight for three minutes only. And a few disciplines. Everything what we do has to have some discipline. You know even like not doing anything has some discipline. Even like really just hanging out needs some discipline. Because if you don’t hang out, if you don’t know how to hang out properly so to speak then it’s not really hanging out. Then you are engaging, you are already busy, you are already stressed. So everything needs discipline. Making a tea needs a discipline, making a coffee needs a discipline. Everything. So some kind of discipline is necessary. So in this case our discipline is to sit straight. I guess you are allowed to breath in and out. You can blink, no, you can swallow saliva. This is more for me than for you. And yes of course you are allowed to think whatever you want to think. I mean how can I control that one. But other than that, no scratching, no yawning, no coughing. No sort of moving for this three minutes. And no visualization or anything like that sort. No visualizations. Whatever you are thinking, just noticing it and be aware of it. And that’s all. Not, if some hideous thought comes, not trying to get rid of it. If some really amazing good compassionate kind thought comes, not trying to register this. If amazing idea comes, also not really immediately writing it down or trying to think about it. Nothing like that. So before we do this, why don’t you cough and do whatever you need to do, scratch. Okay. So you are comfortable now? Okay we will start now.
Outer, Inner and Secret Refuge, London 2010