Meditating with John Vervaeke - Lesson 1: Finding your centre - Day 1 -Livestream Mon-Fri
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- Опубліковано 12 вер 2024
- Please join me for a daily meditation live stream every day at 09:30 AM EST, except Sundays. In these challenging times, meditation can help ground us and cope with stress.
Mondays and Thursdays are slightly longer lesson days, with a 15 minute sit and time for questions. Tue, Wed, Fri, & Sat are 15 minute sits with time for questions.
You can support my work on Patreon, with the proceeds going into the research I do at the University of Toronto on the Meaning Crisis and the cultivation of wisdom here: / johnvervaeke
2:25 Explanation about proper relationship to yourself, befriending yourself.
4:35 Centering body, attention and attitude. Posture for meditation.
6:50 Natural breathing (baby breathing).
10:00 Instruction before meditation.
20:00 Short briefing before starting.
21:05 Beginning of meditation.
37:00 Debriefing.
QUESTIONS
39:45 Leg strain during meditation.
41:03 Posture and back pain. Laying down for meditation.
41:58 Insights during meditation.
Coming here after listening to John on Lex Friedman's podcast. Thanks for the insights.
Yes me too. I also started watching his awakening lectures. I really appreciate John's clear explanations of why one should do things a certain way. I've heard these rules before, but John can really explain why they are important in an honest scientific way.
Same.
Prof. Vervaeke: "Please put your phones on a silent mode"
Me, watching this video on my phone: 🤔🤔🤔
I've been listening to Awakening from the Meaning Crisis and loving it so much. This is EXACTLY what I've been searching for. Looking forward to meditating with you too. Thank you so much for all that you're giving to the world.
37:24 Buddhist teacher Ken Macleod says that "we must work at the edge" of our abilities. If we don’t push ourselves to stay an adequate amount of time, to stay when we’re uncomfortable, when we’re feeling restless, etc., we won’t develop our equanimous witnessing and stable attention. Conversely, if we push ourselves too hard, insisting on sitting long periods, or during great discomfort and/or nasty thoughts, we will only delude ourselves that we are mindful, when in reality we’re engaged in various strategies of coping. This is a common mistake, where instead of developing awareness and attention, we develop and strengthen other mental habits
“Looking at your sensations, not through them.” That really simplified some things. Thanks John, I’ve been meditating for 20+ years, and I seem to be learning a lot of basics from you now. Cheers 👍
This was the best introduction to meditation I have ever experienced. thankful.
YES! This one video was way better than the other 3 intro courses I tried, 2 of which were not available for free
Agreed
I will “third” that sentiment.
Center, Root, Flow, Focus
Thank you Sir.
You are an absolute light Professor Vervaeke, thank you endlessly for sharing. This information is massively essential to anyone wishing to practice meditation, especially vipassana. In fact this would be of ample help to introduce in all vipassana centres upon arrival. I'm so glad this is here and am full at the thought that theres so much more to catch up with. Bless you always.
This is the best youtube channel without doubt
Thank you John. I've been meditating for 35 years but never heard such great instruction as I heard from you today. You're amazing. I'm also IN LOVE with your "Awakening From the Meaning Crisis" series - it ROCKS!!!
Thanks John.
Thanks Lee.
Thank you for your Wisdom,Wonder and Guidance. I so appreciate your efforts in guiding us into this ancient practice. Namaste
Audio is SO MUCH better! Thank you Professor!
It eased my anxiety and uncontrollable thoughts very much. Thank you very much. You saved my life.
@@eun-jaehwang3061 Oh, I might be able to offer advice. I also had panic attacks that seemed to be agoraphobia, it started during the pandemic and culminated in 2021, I could not leave the house without feeling overwhelming dread and strange physical sensations, sometimes panic attacks that felt like I was dying from a heart attack. The first thing to do is find a great therapist, probably someone who is familiar with EMDR and CBT, but be careful with therapists who try to diagnose and treat with drugs. If you can't afford a therapist, try to learn about agoraphobia/panic attacks on youtube. The best treatment for agoraphobia seems to be exposure therapy, this is exposing yourself to the things you fear in a gradual fashion. For me, I was terrified of going on public transport. So, first I started to go on walks around the city, being exposed to more and more people, and accepting any feelings that come (it's very important to accept!!! just like in meditation, do not fight the feeling of panic). then I started going on buses, short bus rides first, then 1 hour long bus ride, then went on a train for 2 hours, and so on, it keeps getting easier each time, but it only works if you don't try to medicate yourself with drugs or alcohol, you need to be fully sober and fully aware/accepting of what is happening. It will be very painful sometimes, you might feel panic, but you should do it anyways, and become friends with your panic. Eventually I found myself trying to invite the panic, because I realized it's not my enemy. It sounds easy but it's not, you just have to try anyways.
@@MrMadalien I got much better after the regular meeting with psychiatrist and drugs. Thanks for the advice.
Thank you John,
This makes me really excited to learn more from you !
Greatly Greatly appreciate ! Gratitude :)
This is exactly what I needed. Thank you very much ♥️
Coming back to this after more than a year of still putting off meditation. I hope this is the time I finally make it a practice.
I feel very lucky to have found your work professor Vervaeke . Thank you very much for all you have put out.
Thank you, John.
Prof. Vervaeke I wanted to tell you that you completely changed my life. I watched you podcast with Dr. Peterson and found the meaning of life in loving life the way you described loving your wife and becoming one with it by accepting it as it is and shaping myself in accordance to it and nourishing it by contributing as much as possible to making life easier. And this series is just what I needed as a followup ♥️ Thank you for everything you do for us you are amazing ♥️ I love you ♥️
Just starting this now, very helpful. I've meditated maybe 30 or so times and this is the first time I haven't gotten sleepy while doing it. The belly breathing and head positioning instruction really seemed to help. Thanks for all you are doing John.
Thanks for re-recording this video, thanks for your efforts
Thank you John Vervaeke - I appreciate your energy - Namaste!
This is the best instruction for meditation I have come across. I have been meditating daily for a little over four months and have been looking for something to improve my practice. I appreciate you explaining the WHY that is very important to me and makes me want to adjust my practice because I know why it makes sense too. Much appreciated.
This has helped me with the monkey mind struggle and I love that you've explained some of the sensations I feel when meditating. It confirms I'm on the right path. Thank you.
I love your content so much!! 🫶Thank you good sir!
Hopeful this helps me. Starting today. Thanks John.
I hope so too. There is good reason to believe it will with time and dedicated practice. Take good care.
Thank you so much for this! I've been following since the very beginning of your meaning crisis series but never watched these lessons. I started meditated at age 20 but always used the headspace app and usually did just 10 minutes in the morning, meditation has never been so well explained to me than in your video! Especially the idea of that moment of returning to the sensation of breath as the rep of an exercise, this is a great analogy for someone like me who enjoys weightlifting.
Thank you, John! My wife and I just found this and got started.
I love that my sense making journey just meet up with my spiritual journey. I am so excited to implement these techniques and I know it will improve my practice. I have enjoyed many of your dialogs with Jordan Hall and others. Looking forward to viewing your other videos. I am greatful to have access yo your teachings. Thanks.
Thankyou x
Thanks for this lesson John. Teaching meditation is a great service to our global community, but even more so at a time like this. I've been meditating for years, but I've not sat on the floor previously due to some knee issues, but this time I gave your kneeling method a go with a couple of flat cushions under my knees and a memory foam pillow as a seat. I made it work, with a little bit of discomfort, but not enough to distract me from resting into my centre. My legs and feet were completely numb at the end, so I naturally ended my meditation a few minutes early, then once the blood had returned to my legs and feet so I could stand up your timer sounded. Sitting on the floor felt particularly effective for maintaining focus and attention, or as I should say, focusing on not focusing on anything. Several feelings and sensations came and left in waves and pulses, but nothing was prominent, just calm, centred and peaceful. Thanks again for the worthwhile and good work you do for our global community John.
Thank you John for this wonderful introduction. Really cleared a lot of concepts.
Saw you on a Lex Friedman clip, thank you so much for this, subscribed. When the student is ready the teacher appears.
Thanks for the video. I really like the fact that you explain everything in detail and the reasons behind it. I have a question about meditation, you have a playlist with different techniques, such as finding your root and so. I suppose we don't have to do all your videos in one day, as a beginner with a really energetic monkey and a diagnosis with ADHD, should I start with this video twice a day and when it gets easier go to the second one?
Thank you and yes to your question
Wonderful introduction!! Thank you! Looking forward to following the series.
(17:42) "The Dhammapada talks about there is no enemy worse than your own mind and there is no ally greater than your own mind".
Lesson 1 Summary and Notes
Section 1: Introduction
Our teacher explained that he follows an ecology of practices drawing from Buddhist, Taoist, and scientific perspectives. His background includes 29 years practicing meditation, Tai Chi, and Chi Kung and nearly 20 years teaching.
Section 2: Scientific and Experiential Study
He scientifically studies mindfulness and related phenomena like flow, insight, mystical experiences, and wisdom cultivation. He teaches what was passed down, integrating modern findings.
Section 3: Finding our Center
This is the first of the "core four" elements for properly befriending ourselves in meditation. Centering posture establishes relaxed lower belly breathing and level head positioning. Deep breaths use full lung capacity safely. Hands rest comfortably.
Section 4: Centering our Attention
Attention tracks internal sensations, such as abdomen movements with breathing, rather than looking through thought. When the mind distracts, label the distraction inwardly with patience and return attention to sensations.
Section 5: Centering Exercise
To center our posture, gently sway the torso front to back and side to side, feeling where it feels most balanced. Do the same with the head until fully centered in stillness.
Section 6: Practical Guidance
Practice daily in a quiet, undisturbed setting. Note experiences during sitting but return focus. Further resources deepen understanding of teachings and applications.
This introduces mindfulness meditation through establishing grounded presence within before extending focus skillfully outward. Centering sensitivity within observes the mind's natural movements patiently and benevolently. Practical exercises embed presence for observing experience clearly.
I‘ve been meditating on/off for years but never heard from any teacher of this centering method. This is quite crucial for me as I always struggled to find the right posture/also keep it during my sit. Thank you !
Thank You, Sir. I'm a bit late to start, but I will use this "impedent incident" to get moving, or, just being "still" :-)
Today was the first day of meditation for me and the moment I found my center I began to weep. Sometimes this happens to me while I practice yoga as well.
I am in therapy and have made a lot of headway in my trauma to the point where I no longer feel traumatized in my day to day life. But I’m wondering if this is normal and is it ok? How shall I treat these emotions? Just observe the sensations they create in my body? I feel like I am getting to know myself again and for reason it is very emotional for me.
Gracias.
This is not so much a question as it is more of a joke: I have a lower back pain issue. Some of my bonestruckture in my lower back has grown together, so that my spinalcord is not just in an S-shape, but is twisted in another S (the other way) to, so practicly my spinal cord (well, is twisted) is spiral(!) And I usualy just end this tale with refering to Zoroaster who, I'm told, have said, that, IF God has a shape, it would be spiral.... (PS: I'm not saying I've internaized god.... But s/he is at my core. Altough, I''m not a beliver.... But I LOVE Sophia!)
Thank You!
Great lesson, I will be tuning in for more, but if the next lesson also has that alarm at the end of the sesh, Imma dip, cuz that shit almost gave me a heart attack :D Seriously, though, great value and I am super appreciative for what you're doing, John!
Yeah, that beeper was a shock. I was like, Did the fire alarm go off? Oh... it's the speaker.
First nightly sit.
I'm not sure what you mean about "ing" ing a thought? Perhaps if you gave more concrete examples. They must come from a limited set.
Coming back to this after a year or so. Only the lessons available now? No daily sits?
Dear John, Thank you for your online course. I have taken a keen interest in the theory and practice you teach and thinking of subscribing to your PATREON COMMUNITY. I speak in regard to the attention aspect of centering on the Tandien. Is there any special name for this, apart from the broad Vipassana term? I practice a technique taught by Goenke and Thich Nhat Hanh, but also now incorporate a 'flowing into the Hara' technique. Anapana is really only a preparation for full Vipassana, where one penetrates one's whole physical and mental structure. So it seems the Vipassana you are describing in this particular video, is partly penetration into the top of the head, heart, and Tandien. It seems to me that the equivalence of Anapana for you would be partly things like general awareness of the rise and fall of chest and breath with breathing. Do you exclude awareness of the 'cool breath in, the warm breath out', in your practice? Would you be so kind as to elaborate on your viewpoint here?
John, i have buddhism art and a giant movie poster of Metropolis in my room...what the hell!!!😂
What would success be considered in this practice?
Less reactive self deception in your daily life.
@@johnvervaeke What is the self deception, exactly? Also, to the first question. I meant in the actual practice. I am watching my breathing and notice other thoughts and then notice if I am getting caught up in those thoughts and forget that I was supposed to be paying attention to my breathing. Is that the practice? What will I get better at? Noticing the difference between paying attention to my breathing and noticing when other thoughts distract me from that without trying to force those thoughts from coming or trying to chase them away but just notice them and then return to watching the breathing? Is that it?
@@sanekabc yes, exactly, you will get better, more frequently and faster, at noticing distraction and mind wandering.
RE self deception: you will get better notice how you kid frame situations and people.
@@johnvervaeke Thank you!
John, I am having some problems with my muscles on the right side of my face. I got bell's palsy from 6 years ago that is not fully fixed, maybe like 75%, I can't move that side more than that. There is a lot of tension there that I do now know how to relax it, my right eye drops tears quite often. I'm wondering what would you recommend me to do? Maybe a different type of meditation that just focuses on it? I honestly don't know and is hard for me to pull through sometimes to go deeper because of it.
I may have missed it in the video but may I ask your thoughts John on the finger touch and position. I notice you have the thumb and pointer touching. I too do this and its common practice among different practices (circling energy to the finders then looping back in?). Have you spoken about this, if yes can you share a reference?
Hey John, is there a specific reason why you instruct focusing on the belly as the point of awareness contact during meditation, as opposed to, say, the breathing sensation at the nostrils?
Nevermind, got the answer in lesson 2!
I have an imbalance in the muscles I’m my back that I normally don’t notice all that much but is quite striking when I try to do the centering exercise. I can work on the imbalance but in the meantime I’m finding it a bit of a distraction. Wondering if anyone here has a similar problem or any advice
Dear @johnvervaeke what I ask may be impossible. I have many friends in Iran who write to me asking for recommendation for antidepressants or sleeping pills. Almost everyone I know there is on some kind of medication to just sleep at night. There is a serious mental health crisis happening which is no doubt going to be boosted by the recent suicide of the iranian student in France that is being shared on Instagram. I was hoping that you or someone you recommend could make a series of shorts (short because with the slow Internet they cannot access these videos) that could be subtitled and shared on Instagram to provide a little help, even if it's 1%, to poeple. Perhaps even simple breathing exercises to help relax or very basic mindfulness. I think such an undertaking would be immensely valuable. I am happy to help in anyway (editing, subtitles etc). 🙏
First? The video says it cannot be downloaded from YT Premium is this purposeful?
For me it works. I press download and it asks me the quality and then it downloads (ipad with yt app)
Please set up your channel on Odysee, they have a convenient way for your channel to be automatically duplicated on that platform.
What is an I.G word? when it comes to labeling
What zafu are you using?
you mentioned shallow breath and what its associated with. can you also entertain a thought about what kneeling is associated with? ;)
How's this relaxing
I know I'm replying to an old comment here but... Meditation is not about relaxing
I cannot sit back on my legs in the position john is in.is he on a pillow ?
He is the edge of pillow in fact
:)
I'm irritated even with the posture
You talk too much for an enlightened person. You talk about Your academic titles and experience in terms of a burden. Meditation is not what You say it is. Read Osho Burn every western manuals on meditation. Don't mislead others.
Thank you John