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English to Burmese: Narration for Guided meditation Day 4
Source text - English Happify Day 4 (v3)
Working Title: Beginning again, and again, and again…
Key words: Thought, planning, worry, listening, hearing, rising, falling
Andrew: Hello and welcome back. Today we're going to continue with our deepening of the mindfulness practice. So now, please go to your quiet place and settle in to your posture. Hopefully now you've started to get familiar with sitting and the practice.
Once we settle down, we can begin by either scanning the body or relax the mind and the body we being by bringing our attention to the rising and falling of the abdomen and, very importantly, we start to note it as we're paying attention. We want the noting to happen at the same time, so the rising and the noting of the rising should happen at the same time, and likewise with the falling. noting rising as the rising is happening, and we want to be noting the falling as the falling as happening. We don’t want to be anticipating the next breath or remembering the last breath. We want to be with the current breath, as it happens, now.
For some of us, as we begin this training, because it's new to us to be paying attention to our breath, sometimes we find that we're subtly controlling our breath. This can happen sometimes because controlling the breath makes it more obvious. Other times we may notice the manner of the breath…short, long, relaxed, tense, etc. But we are not supposed to be controlling the breath, because if we are, we'll find it very tiring and we'll become tired in the course of the practice.
You need to figure out and experiment how the noting works with your mind and your body. If you do find yourself controlling the breath, then simply in that moment of awareness, let it go and try to allow the next breath, rising or falling, to just happen naturally. We may notice many things along this journey and the noticing of them we shouldn't find problematic, although at times we may find it disappointing or frustrating. Over time we will come to have a more mature and developed response to what we encounter in meditation and in our daily lives.
Of course, in the beginning we will have some reaction to what we notice, but then we want to use the instructions which emphasize recognizing what is present and then redirecting the attention back to the primary object, the breath. Recognizing and redirecting are really the first skills that we need to develop and we'll need to develop them many, many times.
In our culture, in the West, so many things are done for us, so many things happen automatically. We don’t find ourselves doing manual labor as much as we used to. In the mindfulness practice, moment to moment, we are attending to this mind as if it were a little baby.
When you put a little baby down to sit they may start to wiggle and crawl. Then it is our job as parents to patiently, gently, and kindly bring them back. And if they start to wander or crawl again, then we bring them back again. We don’t berate them, instead sometimes maybe we even chuckle. We try not to get upset with little babies, because this is what they do, and we need not get upset with our own untrained mind. Although we may be 20, 30, 40, 50, 60, 70, our minds have not been trained in this way, so they are just like toddlers.
As we start to discipline our mind (and it's not used to having control exerted over it in this way), it's not used to being accountable, and so it's going to fight and resist a little bit sometimes. It might be a bit wily sometimes. If we get upset at that it may lead us to further distraction, and the distractions will have gained the upper hand. t will have won, it will have bucked us like on trying to tame a horse, you get bucked off. Trying to tame your mind, your mind will try to distract your attention, guaranteed.
When it happens, rather than being disappointed or discouraged, we can almost laugh at recognizing the distracting nature of our mind and retrain it by redirecting going against the grain by redirecting our attention back to the next rising or falling and labeling it.
This is really a practice of paying attention, noticing what happens as we pay attention. The labeling is there to help us focus our attention. I'll be quiet and let you reconnect with the breath and experience what's happening in your mind and body right now.
So begin again by coming back to the breath. As we focus on the breath, as we become a little more familiar with the breath and the noting of the breath, we may start to notice more that we have thoughts or feelings or other sensations in our mind or in our body. In these early days of practice, we will just recognize them and then redirect our attention back to the breath.
Today, As we've become a little more familiar with the rising and the falling and we'll continue to do that in the coming weeks, we can start to practice by recognizing these other thoughts, feelings, sensations that may arise and labeling them as well. In a sense we're expanding our mindfulness vocabulary. If we find the mind is thinking, we can label it as thinking, thinking. If the mind is planning, we can label planning, planning. Maybe as we sit for longer, we feel certain aches or pains and we can label those as pain, pain, or aching, aching, or stiffness, stiffness…whatever the case may be.
Whatever our experience, we want to bring our attention to recognize and to bear on that experience. We should label it, notice what happens, and then after a few labels, we want to try to can try to redirect the attention back to the rising and falling, noticing what happens as we do. When we redirect to the breath are we able to pay attention? Are we able to note the rising and falling, or does the attention get drawn back to the thought, the planning, the worry?
Whatever the case, there is no need to judge our experience as good or bad. That's not what we're doing. Mindfulness is about labeling it, recognizing it, giving a label or a note to it. And then after noting it a few times, redirecting the attention to the rising and falling.
At this point, I should mention that if we find that there are sounds that we're listening to or hearing, we can simply note and label the sounds as listening, listening, or hearing, hearing. And, after these few notes, Then again, redirect our attention after a few labels to the rising and the falling. In this way, the hearing or the listening can become an object of our meditation and not a problem for our meditation.
For these last few minutes, now that we've allowed our attention to explore some newer turf or terrain, let's refocus, and make a concerted effort to sharpen our focus our attention on the rising and falling. For the last few minutes now, we're just going to note, either rising or falling. If our attention wanders, recognize it, but then let it go and redirect back to the rising and falling.
Again, bringing the attention back to the rising or falling, labeling it as rising, rising, falling, falling. After one or two more notes, of rising or falling and accompanied noting, you can choose to open your eyes.
So, congratulations on another day of practice. There are more than 60,000 seconds in a day and if we're able to note one note per second, that gives us 60,000 chances of noting our experience everyday. Of course, In the beginning, we may not going to be very skilled at this new practice. We only may get a few seconds a minute, but over time with repeated effort, we'll be able to start noting more continuously. Once we do that, the benefits will start to accrue.
Until our next session, may you be safe. Maybe you be happy. May you be healthy and may you look after yourself with ease.
Adobe Acrobat, Adobe Illustrator, Indesign, Microsoft Excel, Microsoft Office Pro, Microsoft Word, Macromedia Freehand, Musescore, Pagemaker, Powerpoint, QuarkXPress
I am a native Burmese speaker with wide knowledge in
technical and cultural topics. I am fluent in both Burmese and English as I had
been working in Singapore for more than 20 years as a design communication
specialist and piano teacher.
I gained a Diploma in Piano teaching (ABRSM, UK), Graphic
Design Cert (Singapore), and a science degree in Yangon. I achieved strong
communication skills from my long-term work experience which included organizing
events, servicing clients, direct marketing and advertising.
The followings are the projects that I have done for
Burmese to English – Narration for Guided meditation video
on Youtube (my channel: https://www.youtube.com/user/MrDelight1788)
Burmese / Pali to English
- Mentorship training program, course materials
for Youth Retreat, SMC, Singapore
for non-profit organizations (SMC, Singapore and Thi Han Sve Centre, Taunggyi)
- Promotional materials for Tour business and hotels.
- Instant interpretation for talk and interviews
for mindfulness training
Research article - Benefits of Mindfulness
English to Burmese
- Mindfulness Matters (Training text for
Keywords: English to Burmese translation, technology, IT, market research, general translation, Legal translation, translation, graphic design, music, spiritual, religion, Burmese to English translation, advertising, medical translation, illustration, linguist, movie subtitle translation, Video narration