Now that we introduce you to why we meditate and different levels of meditation and what we can get from those different levels in our lives, I'd like to introduce you to a few techniques that we will start practicing in this course. And then with each following video, I will give you some examples of how to do them. So the few techniques that we will begin with are something that you can practice on a daily basis. You can also choose few of them and practice them few times a day as and when you need them. So let me give you an example. What What I mean by that in the morning, you It depends on the situation, but let's say I dedicate 30 minutes minimum for my deep introspective meditation as a Buddhist so that that's kind of like sharing with you my daily practice.

And so that sets my day, I will set an intention, why I'm doing it what I want to achieve with that. I also remind myself that I want to be the kind of person so that I can serve all the sentient beings being in Mahayana Buddhist, and then I go into my mental afflictions and prepare myself for the day I check in with myself and see Am I anxious today? Am I angry is my energy law? What's bothering me? Yeah. Am I too busy so I can come my monkey brain into the mindful state.

And then I invite my monkey emotions, and then I'd have a little discussion. It's kind of like a, it's like a morning meeting. Yeah, let's discuss what do you want to do today and what's the priority? And then during the day, if I'm involved in something and let's say there's a person and I stop judging that person, and I then Do something that's called a meditation where you observe yourself while you're doing something. And so people say, Oh, this is a difficult meditation to do, it's not. So for example, if you can try and catch yourself while you're talking to somebody and see that you are judging at that moment, you can also then tell yourself quietly, okay, just back off with a judgment.

And let's just open our ears to what this person is saying, and go and meditate later on, because you might have got a little bit wrong. So in that conversation with that person, I would then and let's say I would feel physical reactions of my judgment. Yeah, I would feel hot and my anger would be coming up and I will be really frustrated and I want to strangle the test. And I would be like, all negative, all negative, so I can now already feel my body sensations and when I'm talking to that person, I am also some Somewhat aware of what's going on. And then I just switch I kind of become my own observer, my own little therapist. And I tell myself like from from like here.

Okay, come down, come down, this is your issue, your judgment, come down, go back to the conversation, detach yourself. Yes, stop the judgment, detach from the judgment, and listen to what this person is saying without judgment. So that's also a meditation. Then there's also meditation that is very useful for beginners. And I did it probably for like five years, constantly. And it's observing objects around you, with your open eyes, but without creating stories about them and be without judging them.

And so, one One example is that you Sit on the on the subway or to wherever your bus car. And you are, you are in a story like we like we explained to you either in future or the past. So you want to bring yourself into the present moment. And you just happen to sit on a subway right? So what do you do? Well, simple open your eyes and start observing everything around you in the subway.

And but move from one object to the other, without giving any judgment to the person that you might dislike, or start creating story about the person which we really, really like to do. Or, for example, we see something that reminds us of something and off we go. Yeah. So that's, that's another technique and it's a very useful technique that people can use at work, in the subway, on the toilet, you know, anywhere, anywhere where you feel that you are wanting to train your mind to become more mindful. Okay. And then we have mindfulness Practice where it's a longer period of time where you can expand the time and space of your mindfulness.

So, where you start breathing and feeding your body and calming your mind from the monkey brain, the cells constantly talk. And so you will be will become present. And you will be able to expand that for a longer period of time. And you will be in this calm, somewhat blissful state and reluctant to use words blissful enlightened, we can because it's a long journey to get there and people always use that term. So I will not promise you that. You'll be learning in my little school of Buddhism, how long it takes to get there, but that doesn't mean that it doesn't change them.

Life from day one. When we start practicing, because when we are mindful, we give our mind some break, some break from the constant noise, externally, but also what we create, we create the most noise in our mind constantly. So what we want to become is the controller of our mind. Yeah, now, the mind is controlling us. And it's talking. Yeah, like a monkey jumping around.

What we want to do with the mindfulness practice, is to be the driver and tell the mind to shut up when it needs to shut up so that we can just have a little nap. Yeah, it's a mind nap. That's that's all that the mindfulness awareness will do. And then we're going to go into the penetrative introspection, which is the Tibetan Buddhist meditate meditations. And they can be different again, some are where you repeat certain steps sentences, and some are where you discuss your own emotions with your emotions, like a little self talk, but it's intentional, and it's quite structured. And these emotions will also help you with stress and anxiety and, you know, stop this constant worry.

Like the mindfulness practice, however, it will also open little box of things to resolve so that you can, you can actually grow as a person become wiser. I personally do not believe that we can get wiser and more awakened. Just with a mindfulness practice, it takes much deeper introspective meditation so that we can become our own therapist and we can go into this Buddhist psychology over painful emotions like anger and jealousy and discipline. appointment, which Buddhists call mental afflictions, they actually think it's a mental illness. And I can guarantee you that I bet it is an illness. If you're constantly suffering from a mental state of anger and jealousy and anxiety and worry, you are not really a happy person who is in full control of herself.

It doesn't mean that we lose emotions. Not at all quite the opposite. We become aware of our emotions, but then we also become quite successful in choosing our thoughts and saying, this doesn't serve me And this says me, patience serves me, anger doesn't serve me. But if we don't know how to challenge them and meet them, then we can't even change them. We can't have a little discussion here what we got to do moving forward. So in our next videos, I will explain one by one and how we do certain things.

Patients that I just mentioned, and I've tried to guide you through some as well. At the end of this course I'll also share some links to my to my SoundCloud and my YouTube video where you can find also different types of meditations like you know, like I will mention transcendental meditation and Kundalini meditations, they come more from the Hindu religion and not Buddhism and but I will I will let you know at the end what therefore,