WEBVTT
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Today, I'm going to lead a meditation for men.
00:00:03.069 --> 00:00:06.780
In particular, a meditation for men to become more whole.
00:00:08.048 --> 00:00:19.100
A meditation that's meant to help us embrace the full spectrum of masculinity, from power and strength and passion, to compassion, enthusiasm, and joy.
00:00:20.980 --> 00:00:36.439
This meditation helps to address the problems some men have, like feeling overwhelmed by sexual desire, having excessive anger or violence, difficulty expressing feelings, or trouble understanding and getting along with their partner.
00:00:39.173 --> 00:01:01.802
The meditation's particularly geared towards men who are attracted to women, but if you don't identify as a man and are listening to this meditation, you can use it to better understand the men in your life, to explore the thoughts and questions that it brings up for the men that you know and you know of, or you can do the meditation for yourself and modify its language and thoughts to suit your own gender identity.
00:01:02.993 --> 00:01:06.034
I'm Scott Snibbe, and this is How to Train a Happy Mind.
00:01:20.593 --> 00:01:37.487
So start out this meditation by looking at your posture Adjust your spine so it's straight up and down, your legs crossed if you're on the floor or straight out and down if you're in a seat.
00:01:40.242 --> 00:01:50.352
Your arms at your sides with your palms up and your thumbs touching, which represents a beautiful trio of qualities that we can embody.
00:01:50.361 --> 00:01:58.182
Your left hand represents wisdom, interdependence, understanding that we are interconnected with everyone and everything.
00:01:59.632 --> 00:02:07.012
Your right hand represents compassionate action, and your thumbs touching represent concentration.
00:02:09.830 --> 00:02:13.280
You can tilt your head down and half close your eyes.
00:02:13.280 --> 00:03:18.840
Relax the muscles in your shoulders, your body, your face Touch your tongue to the roof of your mouth and you can slightly open your teeth, but keep your lips closed And then we set a motivation Today, a motivation to become a fuller man, to embrace everything about myself, to accept who I am, to see my greatest potential, to understand what brings me happiness, and how embracing healthy masculinity can bring happiness and meaning and connection to my intimate relationships and more broadly to everyone I encounter Now bring your mind to your breath Focus today on your abdomen as your breath comes into your lungs, fills them.
00:03:20.729 --> 00:03:35.834
There's a pause And then the air goes out No need to change your breath, just watch it as a signal of your life.
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If you're breathing, you're alive, aware, present.
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So for one minute, do that.
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Focus on your breath to scan your body First, pay attention to your feet, your toes Your calves, your thighs Your arms, your chest, your neck, your head, your eyes, mouth, ears, nose, tongue Now in our body scan, we usually skip naming and putting attention on our sexual organs.
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But this time we'll put some attention there.
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And if you're a man listening to this, you place your mind on your penis And if you feel some shame about this part of your body Or some humor.
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You know, we're used to joking about this part of our body.
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Just acknowledge that and then let it pass You know, all thoughts and feelings are impermanent They move by on their own if we don't cling to them And then try to look at your penis as something sacred, the way humans have done for tens of thousands, maybe hundreds of thousands of years A source of life, a source of power Something beautiful an energetic center A sign of arousal, of desire?
00:06:36.470 --> 00:07:23.603
at its very best, a deep, healthy source of connection with ourself, with a partner Try and feel really good about being a man about your own embodiment of a male body Feel whole, feel complete, feel satisfied with who you are, how you feel, how you look i'm beautiful.
00:07:23.774 --> 00:07:24.713
I'm handsome.
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I'm alive.
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I'm a man Then think of a woman's body Think about the female body parts we usually skip over in
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vagina, breasts, butt.
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Your partners, your girlfriends, the bodies you've seen in paintings and pictures and movies.
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Your own, if you're a woman listening right now or someone with those parts Acknowledge if there's shame Acknowledge if there's guilt acknowledge if there's feelings of inadequacy acknowledge desire, longing and let those pass And then move now to feeling the sacredness, the profoundness, the beauty of breasts, of vagina, of butt, of anus Why do these words make us uncomfortable sometimes?
00:09:09.554 --> 00:09:15.365
Why do they provoke addictive feelings that we feel controlled by?
00:09:20.784 --> 00:09:52.948
Patterns, habits, evolution, the media, pornography, our parents' stories, schoolchildren, sex ed College, dating, TV, movies Recognize these influences and then see if you can let them pass.
00:09:54.168 --> 00:09:56.219
See through them if you can.
00:09:57.969 --> 00:09:59.068
What do we discover?
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Sacredness Beauty Wonder Love Love for bodies with parts that ours lack.
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Love for our own bodies Then move on to your mind, to your thoughts, your behavior Become aware of whatever your thoughts and feelings are right now, without judgment, without clinging and then start to take control of your mind Steer your mind first to what you love What do you love about life?
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Start simple.
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You may love drinking your coffee or tea in the morning, your favorite breakfast, going for a run Meditating, if that's something you do If you have a partner or kids, you may love spending time with them, your friends, your work Sports, listening to music, playing an instrument watching TV and movies Being out in nature, having adventures Woodworking, construction, art doing things that are hard Travel, meeting new people Or just relaxing completely, chilling on the couch with a favorite drink Think specifically of the things you do when you're alone that make you feel whole and fulfilled.
00:12:41.524 --> 00:13:03.624
How you take care of yourself Exercise, reading, eating, visiting your favorite places, a museum, familiar parts of your neighborhood Think of the things you do with others that make you happy.
00:13:04.913 --> 00:13:32.395
Sharing meals, playing sports, laughing, building, helping others, working And think of how you express and share your sexuality Acknowledge if there's shame or guilt or behaviors you're not proud of, but don't dwell on them.
00:13:34.086 --> 00:14:44.951
Let them pass by just like any thoughts This is one simple way that you can befriend or you can take control of your thoughts and feelings around sexuality Simply realize that every thought and feeling, however powerful, it naturally fades away if you don't cling to it If you feel powerful sexual urges, urges toward behaviors you may find unhealthy for yourself If they arise now, just let them pass as a practice of self-control, self-compassion So true freedom isn't the freedom to pursue every urge that pops into our heads.
00:14:46.761 --> 00:14:52.511
It's the freedom to choose which thoughts to follow and which we let pass.
00:14:56.745 --> 00:15:04.155
You have control over your body and mind when you realize that your thoughts and feelings and urges are not you.
00:15:05.135 --> 00:15:26.860
They merely pass through you When has sexuality been connecting, fulfilling for me, alone or with a partner?
00:15:29.812 --> 00:15:43.049
When it led to connection Can you remember staring into the eyes of someone you loved or felt passionate attraction toward?
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How did that feel?
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Ask the question openly.
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Maybe it felt scary, overpowering.
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You wanted to look away Maybe you felt seen, loved, desired Maybe you saw things in that person you hadn't seen before.
00:16:11.118 --> 00:16:58.032
Like they say, the eyes are the window to the soul Maybe you saw through the superficial surface aspects of that person and yourself to some deeper way of being, knowing that transcends everything we might write about ourselves in a dating profile Or we might read in someone else's Remember or imagine a time of deep, healthy sexual connection with someone else How did that feel?
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As passions rose, how did your feelings change about yourself and the other person?
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It's okay to be honest.
00:17:15.259 --> 00:17:21.276
No one can read your mind right now Did you feel nervous about your performance?
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Did you feel bold or scared?
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Did you feel powerful or weak?
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Did you feel loved or distant?
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You may have asked yourself, who is this person?
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Who am I?
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Maybe you lost your sense of self to merge with this other person in sexual connection for a moment Maybe longer after the act ended, when you remained in each other's arms, cuddling, resting, sleeping What feels good about sex, really?
00:18:10.105 --> 00:18:37.172
It's a hard question to answer because it may be buried beneath powerful evolutionary instincts and the hundreds of thousands of stories we've been told by our parents, friends, teachers, movies, TV, partners, pornography It's a challenge, but try and let all of those go and see what you know from your deepest core.
00:18:38.801 --> 00:18:42.172
How do I feel about my sexuality, about sexual connection?
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Meditate on that for a moment, especially focused on the most positive moments of sexual connection you've had or imagined Now think about some of the stories about being a man that you've heard.
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Boys don't cry.
00:20:02.713 --> 00:20:03.983
Keep a stiff upper lip.
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Be a man.
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Go get her.
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Don't let him push you around.
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Don't let her push you around Which of these have been helpful to you?
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and which haven't which led to connection which led to disconnection There are horrible degenerate aspects of masculinity that manifest using force to harm someone physically, sexually, using sex and masculinity as tools of domination instead of connection The roots of these are in smaller thoughts that almost all of us have
00:20:58.692 --> 00:21:55.069
resentment, loneliness, anger, fear, disconnection from our own best selves, disconnection from healthy forms of strength disconnection from vulnerableness, tenderness, gentleness When we come to acknowledge all the feelings that pass through us, when we have compassion for ourselves, then we become whole And as someone who's whole, you can better connect to others We're not scared or overpowered by thoughts of desire, domination, or intimidation.
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But we don't need to act upon them.
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We can let them pass.
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I am not my thoughts.
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See what need underlies anger, fear, loneliness.
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Something more fundamental Expressing these needs is a powerful step toward healing, toward feeling whole, toward healthy masculinity A need for connection.
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A need to first connect with ourselves.
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To take some time to yourself every day to do this like we're doing now and a need to connect with others, your family, your friends, your children, your partner What does it mean to be a real man?
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What are all the types of masculinity we could imagine?
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Strong masculinity.
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Powerful masculinity.
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Decisive masculinity.
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Directional masculinity.
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Kind masculinity.
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Loving masculinity.
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Attentive masculinity.
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Compassionate masculinity.
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Gentle masculinity.
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Connected masculinity.
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Generous masculinity.
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Open masculinity Men are warriors, athletes, and leaders Men are cooks, nurses, and fathers If you're a man doing this meditation, imagine your very best self, the man you aspire to be What makes you happy?
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What brings you joy?
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What makes you feel connection and love and satisfaction?
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What makes you feel whole?
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Go back again to your body.
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If you're a man, scan your whole body.
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Again, acknowledging your penis, its reverence, beauty.
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Acknowledge its power physically, symbolically, masculinity, creation, fertility, reproduction.
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If you have a female partner, do the scan with their body, not shying away from all its parts Seeing the beauty in those sexual parts, vagina, breast, nipples, fertility, motherhood, life, creation, feeding, nurturing, caring See the beauty, the sacredness, the wonder of their body Young, old, it doesn't matter.
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The body's a miraculous, sacred thing.
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It's beautiful in all its forms.
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And our sensuality, our sexuality, it's a natural part of having a body, of being human.
00:26:05.285 --> 00:26:10.974
Feeling our sexuality and that of our partner and those we desire, we don't have to act on it.
00:26:17.244 --> 00:26:45.240
Acknowledge the beauty of these bodies, the naturalness of sexual feelings, and the fact that they're normal, healthy, but also impermanent like everything else We can feel them without pushing them away, without grasping, clinging, addiction, running to our computer or phone or somewhere or someone to satisfy a craving that seems to come from outside ourselves.
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It's normal to feel sexual desire, but try and sit with it when you feel it.
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Try and pull that energy up from the root of your spine where it may be sitting like liquid light Pull it up to your navel where you feel that energy pool.
00:27:12.729 --> 00:27:57.742
It warms into golden yellow light Feel it move up to your heart center where that energy gathers as blue light It grows, expands, and relaxes there in the center of your chest Feel the energy rise up to your throat where that energy warms and loosens into a red orb, relaxing any tightness there Feel the light move up to the crown of your head, where the energy becomes pure, bright white.
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It washes over your skull, tingling, bringing about feelings of joy, satisfaction, connection to the sacred masculine that all of us inherit from our fathers.
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Feel satisfaction in being alive, centered, whole My body, my sexuality is something to honor, something sacred.
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It's beautiful to feel alive and to feel my sexual energy as just that Another energy that passes through my body that I can enjoy, I can steer, I can expand, I can embrace Without needing to express it with another person or with images or videos.
00:28:57.757 --> 00:29:28.845
Feeling whole in my sexuality and being alive And then touch your tongue to the roof of your mouth and let that energy coarse back down from your head to your navel, pouring like liquid light It can rest there safely, warmly spreading throughout your solar plexus and diffusing through your body.
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I am satisfied.
00:29:49.472 --> 00:30:31.967
And then make a dedication that if anything from this meditation helped me to better understand my masculinity, my body, my mind, my sexuality That some of these thoughts, methods of acknowledging and moving energy, sexuality through my body, may I be able to use them in everyday life to feel whole and happy and satisfied In moments of intimacy with a partner May I remember some of these things too, to remain relaxed, connected, to see my body and the body of my partner as sacred, beautiful.
00:30:34.368 --> 00:30:46.108
Sexual connection at its very best is a way to grow closer to each other, and it may not look at all like what you've seen on the internet or in movies.
00:30:51.393 --> 00:31:01.878
Try and discover for yourself what your unique ways of expressing affection and connection are and most of all what it means to be you.
00:31:04.782 --> 00:31:12.742
Try and be open to seeing your partner freshly, deeply, newly as they change and grow moment by moment.
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Leave this meditation loving yourself more, enjoying your body more, knowing your mind better, better appreciating the pleasures of your life, your work, of rest and play Understanding how truly loving yourself leads to deeper love and connection with your partner and everyone else you encounter
00:00:00.049 --> 00:00:02.259
Today, I'm going to lead a meditation for men.
00:00:03.069 --> 00:00:06.780
In particular, a meditation for men to become more whole.
00:00:08.048 --> 00:00:19.100
A meditation that's meant to help us embrace the full spectrum of masculinity, from power and strength and passion, to compassion, enthusiasm, and joy.
00:00:20.980 --> 00:00:36.439
This meditation helps to address the problems some men have, like feeling overwhelmed by sexual desire, having excessive anger or violence, difficulty expressing feelings, or trouble understanding and getting along with their partner.
00:00:39.173 --> 00:01:01.802
The meditation's particularly geared towards men who are attracted to women, but if you don't identify as a man and are listening to this meditation, you can use it to better understand the men in your life, to explore the thoughts and questions that it brings up for the men that you know and you know of, or you can do the meditation for yourself and modify its language and thoughts to suit your own gender identity.
00:01:02.993 --> 00:01:06.034
I'm Scott Snibbe, and this is How to Train a Happy Mind.
00:01:20.593 --> 00:01:37.487
So start out this meditation by looking at your posture Adjust your spine so it's straight up and down, your legs crossed if you're on the floor or straight out and down if you're in a seat.
00:01:40.242 --> 00:01:50.352
Your arms at your sides with your palms up and your thumbs touching, which represents a beautiful trio of qualities that we can embody.
00:01:50.361 --> 00:01:58.182
Your left hand represents wisdom, interdependence, understanding that we are interconnected with everyone and everything.
00:01:59.632 --> 00:02:07.012
Your right hand represents compassionate action, and your thumbs touching represent concentration.
00:02:09.830 --> 00:02:13.280
You can tilt your head down and half close your eyes.
00:02:13.280 --> 00:03:18.840
Relax the muscles in your shoulders, your body, your face Touch your tongue to the roof of your mouth and you can slightly open your teeth, but keep your lips closed And then we set a motivation Today, a motivation to become a fuller man, to embrace everything about myself, to accept who I am, to see my greatest potential, to understand what brings me happiness, and how embracing healthy masculinity can bring happiness and meaning and connection to my intimate relationships and more broadly to everyone I encounter Now bring your mind to your breath Focus today on your abdomen as your breath comes into your lungs, fills them.
00:03:20.729 --> 00:03:35.834
There's a pause And then the air goes out No need to change your breath, just watch it as a signal of your life.
00:03:37.354 --> 00:03:41.544
If you're breathing, you're alive, aware, present.
00:03:42.373 --> 00:03:43.484
So for one minute, do that.
00:03:43.484 --> 00:05:14.591
Focus on your breath to scan your body First, pay attention to your feet, your toes Your calves, your thighs Your arms, your chest, your neck, your head, your eyes, mouth, ears, nose, tongue Now in our body scan, we usually skip naming and putting attention on our sexual organs.
00:05:16.331 --> 00:05:18.641
But this time we'll put some attention there.
00:05:20.151 --> 00:05:33.170
And if you're a man listening to this, you place your mind on your penis And if you feel some shame about this part of your body Or some humor.
00:05:33.779 --> 00:05:36.230
You know, we're used to joking about this part of our body.
00:05:38.029 --> 00:06:32.586
Just acknowledge that and then let it pass You know, all thoughts and feelings are impermanent They move by on their own if we don't cling to them And then try to look at your penis as something sacred, the way humans have done for tens of thousands, maybe hundreds of thousands of years A source of life, a source of power Something beautiful an energetic center A sign of arousal, of desire?
00:06:36.470 --> 00:07:23.603
at its very best, a deep, healthy source of connection with ourself, with a partner Try and feel really good about being a man about your own embodiment of a male body Feel whole, feel complete, feel satisfied with who you are, how you feel, how you look i'm beautiful.
00:07:23.774 --> 00:07:24.713
I'm handsome.
00:07:25.473 --> 00:07:26.293
I'm alive.
00:07:27.033 --> 00:07:47.338
I'm a man Then think of a woman's body Think about the female body parts we usually skip over in
00:07:47.338 --> 00:07:52.067
vagina, breasts, butt.
00:07:53.648 --> 00:08:00.997
Your partners, your girlfriends, the bodies you've seen in paintings and pictures and movies.
00:08:02.718 --> 00:09:06.205
Your own, if you're a woman listening right now or someone with those parts Acknowledge if there's shame Acknowledge if there's guilt acknowledge if there's feelings of inadequacy acknowledge desire, longing and let those pass And then move now to feeling the sacredness, the profoundness, the beauty of breasts, of vagina, of butt, of anus Why do these words make us uncomfortable sometimes?
00:09:09.554 --> 00:09:15.365
Why do they provoke addictive feelings that we feel controlled by?
00:09:20.784 --> 00:09:52.948
Patterns, habits, evolution, the media, pornography, our parents' stories, schoolchildren, sex ed College, dating, TV, movies Recognize these influences and then see if you can let them pass.
00:09:54.168 --> 00:09:56.219
See through them if you can.
00:09:57.969 --> 00:09:59.068
What do we discover?
00:10:04.188 --> 00:10:19.232
Sacredness Beauty Wonder Love Love for bodies with parts that ours lack.
00:10:21.013 --> 00:11:22.811
Love for our own bodies Then move on to your mind, to your thoughts, your behavior Become aware of whatever your thoughts and feelings are right now, without judgment, without clinging and then start to take control of your mind Steer your mind first to what you love What do you love about life?
00:11:26.004 --> 00:11:26.865
Start simple.
00:11:28.414 --> 00:12:40.224
You may love drinking your coffee or tea in the morning, your favorite breakfast, going for a run Meditating, if that's something you do If you have a partner or kids, you may love spending time with them, your friends, your work Sports, listening to music, playing an instrument watching TV and movies Being out in nature, having adventures Woodworking, construction, art doing things that are hard Travel, meeting new people Or just relaxing completely, chilling on the couch with a favorite drink Think specifically of the things you do when you're alone that make you feel whole and fulfilled.
00:12:41.524 --> 00:13:03.624
How you take care of yourself Exercise, reading, eating, visiting your favorite places, a museum, familiar parts of your neighborhood Think of the things you do with others that make you happy.
00:13:04.913 --> 00:13:32.395
Sharing meals, playing sports, laughing, building, helping others, working And think of how you express and share your sexuality Acknowledge if there's shame or guilt or behaviors you're not proud of, but don't dwell on them.
00:13:34.086 --> 00:14:44.951
Let them pass by just like any thoughts This is one simple way that you can befriend or you can take control of your thoughts and feelings around sexuality Simply realize that every thought and feeling, however powerful, it naturally fades away if you don't cling to it If you feel powerful sexual urges, urges toward behaviors you may find unhealthy for yourself If they arise now, just let them pass as a practice of self-control, self-compassion So true freedom isn't the freedom to pursue every urge that pops into our heads.
00:14:46.761 --> 00:14:52.511
It's the freedom to choose which thoughts to follow and which we let pass.
00:14:56.745 --> 00:15:04.155
You have control over your body and mind when you realize that your thoughts and feelings and urges are not you.
00:15:05.135 --> 00:15:26.860
They merely pass through you When has sexuality been connecting, fulfilling for me, alone or with a partner?
00:15:29.812 --> 00:15:43.049
When it led to connection Can you remember staring into the eyes of someone you loved or felt passionate attraction toward?
00:15:44.320 --> 00:15:45.190
How did that feel?
00:15:48.347 --> 00:15:49.788
Ask the question openly.
00:15:51.447 --> 00:15:54.628
Maybe it felt scary, overpowering.
00:15:54.788 --> 00:16:09.761
You wanted to look away Maybe you felt seen, loved, desired Maybe you saw things in that person you hadn't seen before.
00:16:11.118 --> 00:16:58.032
Like they say, the eyes are the window to the soul Maybe you saw through the superficial surface aspects of that person and yourself to some deeper way of being, knowing that transcends everything we might write about ourselves in a dating profile Or we might read in someone else's Remember or imagine a time of deep, healthy sexual connection with someone else How did that feel?
00:17:03.841 --> 00:17:10.461
As passions rose, how did your feelings change about yourself and the other person?
00:17:13.890 --> 00:17:15.119
It's okay to be honest.
00:17:15.259 --> 00:17:21.276
No one can read your mind right now Did you feel nervous about your performance?
00:17:23.066 --> 00:17:24.826
Did you feel bold or scared?
00:17:25.976 --> 00:17:27.796
Did you feel powerful or weak?
00:17:29.486 --> 00:17:31.415
Did you feel loved or distant?
00:17:35.450 --> 00:17:37.910
You may have asked yourself, who is this person?
00:17:38.430 --> 00:17:38.920
Who am I?
00:17:43.288 --> 00:18:07.529
Maybe you lost your sense of self to merge with this other person in sexual connection for a moment Maybe longer after the act ended, when you remained in each other's arms, cuddling, resting, sleeping What feels good about sex, really?
00:18:10.105 --> 00:18:37.172
It's a hard question to answer because it may be buried beneath powerful evolutionary instincts and the hundreds of thousands of stories we've been told by our parents, friends, teachers, movies, TV, partners, pornography It's a challenge, but try and let all of those go and see what you know from your deepest core.
00:18:38.801 --> 00:18:42.172
How do I feel about my sexuality, about sexual connection?
00:18:46.500 --> 00:19:58.433
Meditate on that for a moment, especially focused on the most positive moments of sexual connection you've had or imagined Now think about some of the stories about being a man that you've heard.
00:20:00.144 --> 00:20:01.334
Boys don't cry.
00:20:02.713 --> 00:20:03.983
Keep a stiff upper lip.
00:20:05.233 --> 00:20:06.013
Be a man.
00:20:06.923 --> 00:20:07.733
Go get her.
00:20:08.784 --> 00:20:10.314
Don't let him push you around.
00:20:10.834 --> 00:20:18.071
Don't let her push you around Which of these have been helpful to you?
00:20:20.185 --> 00:20:58.692
and which haven't which led to connection which led to disconnection There are horrible degenerate aspects of masculinity that manifest using force to harm someone physically, sexually, using sex and masculinity as tools of domination instead of connection The roots of these are in smaller thoughts that almost all of us have
00:20:58.692 --> 00:21:55.069
resentment, loneliness, anger, fear, disconnection from our own best selves, disconnection from healthy forms of strength disconnection from vulnerableness, tenderness, gentleness When we come to acknowledge all the feelings that pass through us, when we have compassion for ourselves, then we become whole And as someone who's whole, you can better connect to others We're not scared or overpowered by thoughts of desire, domination, or intimidation.
00:21:56.750 --> 00:21:58.420
But we don't need to act upon them.
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We can let them pass.
00:22:03.243 --> 00:22:04.644
I am not my thoughts.
00:22:07.236 --> 00:22:11.996
See what need underlies anger, fear, loneliness.
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Something more fundamental Expressing these needs is a powerful step toward healing, toward feeling whole, toward healthy masculinity A need for connection.
00:22:35.498 --> 00:22:37.617
A need to first connect with ourselves.
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To take some time to yourself every day to do this like we're doing now and a need to connect with others, your family, your friends, your children, your partner What does it mean to be a real man?
00:23:05.087 --> 00:23:07.788
What are all the types of masculinity we could imagine?
00:23:12.097 --> 00:23:13.557
Strong masculinity.
00:23:15.107 --> 00:23:16.498
Powerful masculinity.
00:23:18.018 --> 00:23:19.968
Decisive masculinity.
00:23:20.788 --> 00:23:23.278
Directional masculinity.
00:23:24.698 --> 00:23:27.067
Kind masculinity.
00:23:28.397 --> 00:23:30.748
Loving masculinity.
00:23:31.847 --> 00:23:34.428
Attentive masculinity.
00:23:35.847 --> 00:23:38.577
Compassionate masculinity.
00:23:40.097 --> 00:23:42.498
Gentle masculinity.
00:23:44.018 --> 00:23:46.407
Connected masculinity.
00:23:48.288 --> 00:23:51.008
Generous masculinity.
00:23:52.627 --> 00:24:32.695
Open masculinity Men are warriors, athletes, and leaders Men are cooks, nurses, and fathers If you're a man doing this meditation, imagine your very best self, the man you aspire to be What makes you happy?
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What brings you joy?
00:24:39.653 --> 00:24:42.782
What makes you feel connection and love and satisfaction?
00:24:46.757 --> 00:24:48.037
What makes you feel whole?
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Go back again to your body.
00:24:56.179 --> 00:24:58.338
If you're a man, scan your whole body.
00:24:58.999 --> 00:25:03.179
Again, acknowledging your penis, its reverence, beauty.
00:25:04.469 --> 00:25:12.048
Acknowledge its power physically, symbolically, masculinity, creation, fertility, reproduction.
00:25:13.184 --> 00:25:51.305
If you have a female partner, do the scan with their body, not shying away from all its parts Seeing the beauty in those sexual parts, vagina, breast, nipples, fertility, motherhood, life, creation, feeding, nurturing, caring See the beauty, the sacredness, the wonder of their body Young, old, it doesn't matter.
00:25:53.025 --> 00:25:55.345
The body's a miraculous, sacred thing.
00:25:56.025 --> 00:25:57.775
It's beautiful in all its forms.
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And our sensuality, our sexuality, it's a natural part of having a body, of being human.
00:26:05.285 --> 00:26:10.974
Feeling our sexuality and that of our partner and those we desire, we don't have to act on it.
00:26:17.244 --> 00:26:45.240
Acknowledge the beauty of these bodies, the naturalness of sexual feelings, and the fact that they're normal, healthy, but also impermanent like everything else We can feel them without pushing them away, without grasping, clinging, addiction, running to our computer or phone or somewhere or someone to satisfy a craving that seems to come from outside ourselves.
00:26:49.696 --> 00:26:54.007
It's normal to feel sexual desire, but try and sit with it when you feel it.
00:26:56.576 --> 00:27:12.699
Try and pull that energy up from the root of your spine where it may be sitting like liquid light Pull it up to your navel where you feel that energy pool.
00:27:12.729 --> 00:27:57.742
It warms into golden yellow light Feel it move up to your heart center where that energy gathers as blue light It grows, expands, and relaxes there in the center of your chest Feel the energy rise up to your throat where that energy warms and loosens into a red orb, relaxing any tightness there Feel the light move up to the crown of your head, where the energy becomes pure, bright white.
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It washes over your skull, tingling, bringing about feelings of joy, satisfaction, connection to the sacred masculine that all of us inherit from our fathers.
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Feel satisfaction in being alive, centered, whole My body, my sexuality is something to honor, something sacred.
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It's beautiful to feel alive and to feel my sexual energy as just that Another energy that passes through my body that I can enjoy, I can steer, I can expand, I can embrace Without needing to express it with another person or with images or videos.
00:28:57.757 --> 00:29:28.845
Feeling whole in my sexuality and being alive And then touch your tongue to the roof of your mouth and let that energy coarse back down from your head to your navel, pouring like liquid light It can rest there safely, warmly spreading throughout your solar plexus and diffusing through your body.
00:29:31.613 --> 00:29:32.702
I am satisfied.
00:29:49.472 --> 00:30:31.967
And then make a dedication that if anything from this meditation helped me to better understand my masculinity, my body, my mind, my sexuality That some of these thoughts, methods of acknowledging and moving energy, sexuality through my body, may I be able to use them in everyday life to feel whole and happy and satisfied In moments of intimacy with a partner May I remember some of these things too, to remain relaxed, connected, to see my body and the body of my partner as sacred, beautiful.
00:30:34.368 --> 00:30:46.108
Sexual connection at its very best is a way to grow closer to each other, and it may not look at all like what you've seen on the internet or in movies.
00:30:51.393 --> 00:31:01.878
Try and discover for yourself what your unique ways of expressing affection and connection are and most of all what it means to be you.
00:31:04.782 --> 00:31:12.742
Try and be open to seeing your partner freshly, deeply, newly as they change and grow moment by moment.
00:31:20.598 --> 00:31:44.987
Leave this meditation loving yourself more, enjoying your body more, knowing your mind better, better appreciating the pleasures of your life, your work, of rest and play Understanding how truly loving yourself leads to deeper love and connection with your partner and everyone else you encounter
