n your legs is agood idea.You're allowed to breathe. You can blink your eyes only if it'snecessary. You can swallow saliva when it's necessary. Other than that during this period until I say stop, whatever happensdon't move. Don't scratch even if you're feeling itchy! Insteadwatch that feeling. If nothing extraordinary happens, justwatch whatever thoughts come at that time. There's no need tothink about the past, no need to plan for the future. If there areno thoughts, that's also fine. If your ankle hurts or you feellike coughing, don't. Don't clear your throat. If you forget toswitch off your mobile and it rings, don't switch it off. Justwatch that guilt. Basically, do nothing. All you have to do is just be aware. So we will begin.You may know that some leading international newspapershave reported that meditation is good for health. Scientistshave now realised that meditation is good for stress, for relaxation and so on and so forth. If you're a Buddhist, and if you're a genuine one, we're not here for good health. We'renot here for relaxation. Who cares whether you're tense or not, because when people talk about relaxation, that means theyrelax for a little bit and then they go wild again, doesn't it?That's why they're looking for relaxation – so they can domore harm to themselves and others after a little bit of hibernation. If you're a genuine follower of Gautama Buddha, being relaxed or tension-free is not your goal. Or at least thedefinition of relaxation and tension should be different. Whatis tension? According to the Buddha, anything that is dualisticis tension. Gazing at the sunrise or the sunset could be tension.It's more likely to be tension than relaxation, according to theBuddha. What is relaxation? Freedom from this dualistic mindis relaxation. In that sense, yes, we're looking for the ultimaterelaxation. We're really looking to get rid of the mother of alltension, which is dualism.You see, meditation is a technique. You may wonder, "Howdoes this help us to discover Buddha nature?" It does it verywell. In fact, I would say meditation such as what we just didis probably the safest, most economical, handy, user-friendlymethod. At present, every time a thought arises, we mate withit. There could be different kinds of mating – very positivemating such as enjoying the sunset, making love, being philanthropic or hugging! Or it could be a very vicious rapingkind of mating, like when anger comes, "Oh, not good." Thenthere's depression, guilt and anger towards yourself becauseyou're angry. That's what I call raping. You're raping your thoughts. Whatever happens, you've forgotten the condom andyou're like a rabbit. You can reach orgasm nine times everytime. Each drop of those orgasms creates lots of babies. That'swhy you have endless rabbits going round in your head all thetime. So you can't see Buddha nature. The way we meditated just now, we just watched whatever happened. Even thewatching is already a little bit of a mating, but it's okay for now. That's the only way you can progress. What does thisdo? You really are beginning to learn how to ignore thoughts.Actually, do you know what ignoring is? Let's say, if you'reignoring a person at a party, what does that mean? That meansyou know he is there, but you are not looking at him, doesn'tit? That's what we call ignoring. If you don't see him, that'snot counted as ignoring him, is it? That's simply that youdidn't see him. During meditation you're watching thethoughts; you know they're there, but you're ignoring them.You're not entertaining positive thoughts, you're notdiscouraging negative thoughts. Just watching. So you're notmating. No mating, no breeding, no population of rabbits;you're less busy because you don't have to chase or breastfeedthese babies. You are very free. That's why we meditate.I think it's kind of obvious that meditation is a good thing, butto do it consistently is difficult. Lack of discipline, lack of enthusiasm and lack of environment make it difficult. Mainlylack of discipline. Consistency is the key. If you do hours andhours of meditation and then don't do any for months, you're back to square one. If you can do five to ten minutesconsistently every day, at least in about a year's time you willhave some kind of joy and enthusiasm to do the meditation.That joy is difficult to develop, you know, because meditationis very boring. It's not entertaining at all. Not doing anythingis tough. This is the art of not doing anything and it's reallydifficult, especially as we modern human beings like quick results. Actually, the results come very quickly. Butmeditative results are very subtle. We like tangible, vivid,obvious results. We like Panadols or pain-killers. This is themodern culture.