I stop at the door of the meditation hall. With one mindful breath, I invite my awareness back from the river of thoughts and notions, back to the shore of the present moment. Here are my feet, supported solidly by my Mother the Earth. Here is my body, a small candle flame that flickers for a few years between earth and sky.
I take a second breath and gently square my shoulders. I raise my chin slightly to look steadily at the future, allowing my face to be smooth and free of worry. A half-smile blooms like a flower on my lips, as though spring had just arrived, or the sun had just been freed from the clouds. My head rests slightly backward, and my neck is aligned with the spine, the crown of my head lifted toward the sky. There: I wear a crown on my head. I am the Buddha, standing nobly and gently erect, before the Dharma Door.
I take a third breath and, without haste, with grace and with ease, I open the door.
Entering the meditation hall I see my true self.
As I sit down, I vow to cut off all disturbances.
Guided Meditations
Unless labeled with a drop of water
the meditations and the short introductions below are transcribed from
Thầy’s book
The Blooming of the Lotus.
. Click the headings below to enjoy different guided meditations.
Some of them have been offered in both long and short formats, so that the nourishment of practice might be enjoyed even in our busier days. Click on “long” or “short” in the description to each meditation to switch between them. Others have options to switch between persons or phrases, to make facilitation or reading easier. These links will always be highlighted. If you wish to share a specific meditation with others, you can right-click the meditation title, and it will be copied to the computer clipboard for you to paste into another application or email. Only meditations that give you a message of confirmation will be copied.
When facilitating an online group, you may find it easier to shrink the window to the left portion of the screen. This condenses the text, and allows you to see your group on the right, while you follow and offer the text on the left.
I - Mindfulness of the Body
The exercises on the mindfulness of the body are the most basic practice, and can be used at any time as an introduction to exercises for looking deeply and transforming. They help to unite body and mind.
1 - Joy of Meditation as Nourishment
(2 steps)
Many people begin to practice sitting meditation with the help of this exercise. Even those who have meditated for many years continue to practice it, because the exercise is so effective. Breathing in, give complete attention to the in-breath. Wherever in the body the breath may be, feel the calm it brings. Just like drinking cool water on a hot day, feel how the breath cools the inner organs of the body.
Calm Smile
Breathing in, I calm my body. Breathing out, I smile.
Present moment Wonderful moment
Breathing in, I dwell in the present moment. Breathing out, I know it is a wonderful moment.
2 - Joy of Meditation as Nourishment
(6 or 9 steps)
While this exercise is easy and pleasant to practice, it also brings about many good results. Through this exercise, many people who are just beginning to meditate can taste the pure joy that meditation brings. Moreover, those who have been practicing for some years can use this exercise to nourish body and mind and to continue further on the path of meditation.
short 6 steps, long 9 steps
In Out
Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.
Deep Slow
Breathing in, my breath goes deep. Breathing out, my breath goes slowly.
Aware of body Relaxing body
Aware of my body, I breathe in. Relaxing my body, I breathe out.
Calming body Caring for body
Calming my body, I breathe in. Caring for my body, I breathe out.
Smiling to body Easing body
Smiling to my body, I breathe in. Easing my body, I breathe out.
Smiling to body Releasing tensions
Smiling to my body, I breathe in. Releasing the tensions in my body, I breathe out.
Feeling joy Feeling happy
Feeling joy (to be alive), I breathe in. Feeling happy, I breathe out.
Being present Enjoying
Dwelling in the present moment, I breathe in. Enjoying the present moment, I breathe out.
Stable posture Enjoying
Aware of my stable posture, I breathe in. Enjoying the stability, I breathe out.
3 - Joy of Meditation as Nourishment
(5 steps)
This exercise also can be practiced anywhere, in the meditation hall, in the living room, in the kitchen, or while on a train.... If we can breathe in this spirit for two or three minutes, our breathing will quite naturally become light, leisurely, gentler, slower, and deeper, and naturally we shall feel much more at ease in body as well as in mind.
You may enjoy arriving to the present moment, or at home.
In Out
Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.
Deep Slow
Breathing in, my breath goes deep. Breathing out, my breath goes slowly.
Calm Ease
Breathing in, I feel calm. Breathing out, I feel at ease.
Smile Release
Breathing in, I smile. Breathing out, I let go.
Present moment Wonderful moment
Dwelling in the present moment. I know it is a wonderful moment.
I have arrived I am home
Breathing in, I have arrived in the present moment. Breathing out, I am home.
Joy of Meditation, Welcoming the Breath
(6 steps)
This meditation invites gratitude for the nourishment we receive from meditation and from our Sangha. When we welcome ourselves into the island of the self, we say "yes" in acceptance. We both create and immediately benefit from the wonderful fruits of our practice.
Welcome In-breath Welcome out-breath
Breathing in, I welcome my in-breath. Breathing out, I welcome my out-breath.
Welcome deep breath Welcome slow breath
Breathing in, I welcome my breath to be deep. Breathing out, I welcome my breath to move slowly.
Welcome stillness Welcome ease
Breathing in, I welcome my body to stillness. Breathing out, I welcome the ease the comes from stillness.
Welcome smile Welcome freedom of smiling
Breathing in, I welcome my smile. Breathing out, I welcome the freedom of smiling.
Welcome present moment Welcome freedom of present moment
Breathing in, I welcome the present moment. Breathing out, I welcome the freedom of the present moment.
Welcome wonderful moment Welcome freedom of wonderful moment
Breathing in, I welcome this wonderful moment. Breathing out, I welcome the freedom of a wonderful moment.
Joy of Meditation, Nature of Change
(5 steps)
When we become aware of the act of breathing, we return from a world of notions and imagination to our physical body. Once in our physical body, we have the opportunity to relax, releasing tensions, and letting our thoughts of the past and of the future drift away. We arrive in the present moment; it is wonderful to be truly alive. We can help our observer arrive at the breath by consciously greeting each breath as it enters the body, and wishing it well as it departs. Observing the moments come and go, we come in contact with the nature to change.
Hello, breath Goodbye, breath
As I breathe in, I am aware of breath entering my body; hello, breath! As I breathe out, I am aware of breath leaving my body; goodbye, breath!
Hello, deep breath Goodbye, slow breath
As I breathe in, fresh air enters deeply into the body: hello, deep breath. As I breathe out, air slowly leaves the body: goodbye, slow breath.
Hello, calm breath Goodbye, peaceful breath
As I breathe in, breath touches every part of the body, calming it: hello, breath. As I breathe out, my feelings are at ease: goodbye, breath.
Hello, smiling breath Goodbye, liberated breath
As I breathe in, I smile: hello, breath. As I breathe out, I let go: goodbye, breath.
Hello, present moment Goodbye, wonderful moment
As I breathe in, this breath brings me to the present moment: hello, breath. As I breathe out, this breath carries away a wonderful moment: goodbye, breath.
4 - Touching, Connecting
(5 or 14 steps)
This exercise helps the meditation practitioner to become more attuned to her body. The in-breath is to touch a certain part of the body: eyes, ears, heart, lungs, and so on.The out-breath smiles to that part of the body. The half-smile can soften and heal. It expresses care and affection for the body.... The peace and joy of the body is nothing other than our own peace and joy.... If we are not able to love our bodies, than how can we love anyone?
short 5 steps, long 14 steps
Hair Smiling
Aware of the hair on my head, I breathe in. Smiling to the hair on my head, I breathe out.
Eyes Smiling
Aware of my eyes, I breathe in. Smiling to my eyes, I breathe out.
Ears Smiling
Aware of my ears, I breathe in. Smiling to my ears, I breathe out.
Teeth Smiling
Aware of my teeth, I breathe in. Smiling to my teeth, I breathe out.
Smile Smiling
Aware of my smile, I breathe in. Smiling to my smile, I breathe out.
Shoulders Smiling
Aware of my shoulders, I breathe in. Smiling to my shoulders, I breathe out.
Arms Smiling
Aware of my arms, I breathe in. Smiling to my arms, I breathe out.
Lungs Smiling
Aware of my lungs, I breathe in. Smiling to my lungs, I breathe out.
Heart Smiling
Aware of my heart, I breathe in. Smiling to my heart, I breathe out.
Liver Smiling
Aware of my liver, I breathe in. Smiling to my liver, I breathe out.
Bowels Smiling
Aware of my bowels, I breathe in. Smiling to my bowels, I breathe out.
Kidneys Smiling
Aware of my kidneys, I breathe in. Smiling to my kidneys, I breathe out.
Feet Smiling
Aware of my feet, I breathe in. Smiling to my feet, I breathe out.
Toes Smiling
Aware of my toes, I breathe in. Smiling to my toes, I breathe out.
5 - Being in Touch, Looking Deeply
(4 or 17 steps)
This exercise puts us in touch with our bodies, and helps us be aware of the condition of each part. It helps us express our concern and our compassion for those parts... It teaches us to live mindfully in order to protect our health and the peace and joy of our bodies.
short 4 steps, long 17 steps
Myself five years old Smiling
Looking at myself as a five-year-old child, I breathe in. Smiling with compassion to myself as a five-year-old child, I breathe out.
Myself eighty-five years old Smiling
Looking at myself as a eighty-five-year-old person, I breathe in. Smiling to the eighty-five-year-old person, I breathe out.
My body now Smiling
Looking at my physical body now, I breathe in. Smiling to my physical body now, I breathe out.
Look on my face now Smiling
Aware of the look on my face now, I breathe in. Smiling to the look on my face, I breathe out.
State of skin Smiling
Aware of the state of my skin, I breathe in. Smiling to the state of my skin, I breathe out.
State of hair Smiling
Aware of the state of my hair, I breathe in. Smiling to the state of my hair, I breathe out.
State of heart Smiling
Aware of the state of my heart, I breathe in. Smiling to the state of my heart, I breathe out.
State of lungs Smiling
Aware of the state of my lungs, I breathe in. Smiling to the state of my lungs, I breathe out.
State of liver Smiling
Aware of the state of my liver, I breathe in. Smiling to the state of my liver, I breathe out.
State of bowels Smiling
Aware of the state of my bowels, I breathe in. Smiling to the state of my bowels, I breathe out.
State of kidneys Smiling
Aware of the state of my kidneys, I breathe in. Smiling to the state of my kidneys, I breathe out.
Caring for heart Smiling
Caring for my heart, I breathe in. Smiling to my heart, I breathe out.
Caring for lungs Smiling
Caring for my lungs, I breathe in. Smiling to my lungs, I breathe out.
Caring for liver Smiling
Caring for my liver, I breathe in. Smiling to my liver, I breathe out.
Caring for bowels Smiling
Caring for my bowels, I breathe in. Smiling to my bowels, I breathe out.
Caring for kidneys Smiling
Caring for my kidneys, I breathe in. Smiling to my kidneys, I breathe out.
Caring for brain Smiling
Caring for my brain, I breathe in. Smiling to my brain, I breathe out.
Being in Touch, Looking Deeply
(6 steps)
This exercise puts us in touch with our bodies, and helps us be aware of the condition of each part. It helps us express our concern and our compassion for those parts... It teaches us to live mindfully in order to protect our health and the peace and joy of our bodies.
My body now Smiling
Looking at my physical body now, I breathe in. Smiling to my physical body now, I breathe out.
Caring for heart Smiling
Aware of the state of my heart, I breathe in. Caring for my heart, I breathe out.
Caring for lungs Smiling
Aware of the state of my lungs, I breathe in. Caring for my lungs, I breathe out.
Caring for liver Smiling
Aware of the state of my liver, I breathe in. Caring for my liver, I breathe out.
Caring for bowels Smiling
Aware of the state of my bowels, I breathe in. Caring for my bowels, I breathe out.
Caring for brain Smiling
Aware of the state of my brain, I breathe in. Caring for my brain, I breathe out.
6 - Being in Touch, Looking Deeply
(6 or 19 steps)
This exercise leads to the observation of the six elements that comprise both the human organism and the universe. Earth stands for the solid aspect of things, water for the fluid, fire for warmth and heat, air for movement. Space and consciousness are the nature and frame of the first four elements.
short 6 steps, long 19 steps
Aware of body Smiling
Aware of my body, I breathe in. Smiling to my body, I breathe out.
Aware of earth Smiling
Aware of the element earth in me [or: in my body], I breathe in. Smiling to the element earth in me, I breathe out.
Aware of water Smiling
Aware of the element water in me, I breathe in. Smiling to the element water in me, I breathe out.
Aware of fire Smiling
Aware of the element fire in me, I breathe in. Smiling to the element fire in me, I breathe out.
Aware of air Smiling
Aware of the element air in me, I breathe in. Smiling to the element air in me, I breathe out.
Aware of space Smiling
Aware of the element space in me, I breathe in. Smiling to the element space in me, I breathe out.
Aware of consciousness Smiling
Aware of the element consciousness in me, I breathe in. Smiling to the element consciousness in me, I breathe out.
Recognizing earth Smiling
Recognizing the element earth everywhere, I breathe in. Smiling to the element earth everywhere, I breathe out.
Earth contains other elements Earth is the other elements
Seeing that the element earth contains water, fire, air, space, and consciousness, I breathe in. Seeing that earth is water, fire, air, space, and consciousness, I breathe out.
Recognizing water Smiling
Recognizing the element water everywhere, I breathe in. Smiling to the element water everywhere, I breathe out.
Water contains other elements Water is the other elements
Seeing that the element water contains earth, fire, air, space, and consciousness, I breathe in. Seeing that water is earth, fire, air, space, and consciousness, I breathe out.
Recognizing fire Smiling
Recognizing the element fire everywhere, I breathe in. Smiling to the element fire everywhere, I breathe out.
Fire contains other elements Fire is the other elements
Seeing that the element fire contains earth, water, air, space, and consciousness, I breathe in. Seeing that fire is earth, water, air, space, and consciousness, I breathe out.
Recognizing air Smiling
Recognizing the element air everywhere, I breathe in. Smiling to the element air everywhere, I breathe out.
Air contains other elements Air is the other elements
Seeing that the element air contains earth, water, fire, space, and consciousness, I breathe in. Seeing that air is earth, water, fire, space, and consciousness, I breathe out.
Recognizing space Smiling
Recognizing the element space everywhere, I breathe in. Smiling to the element space everywhere, I breathe out.
Space contains other elements Space is the other elements
Seeing that the element space contains earth, water, fire, air, and consciousness, I breathe in. Seeing that space is earth, water, fire, air, and consciousness, I breathe out.
Recognizing consciousness Smiling
Recognizing the element consciousness everywhere, I breathe in. Smiling to the element consciousness everywhere, I breathe out.
Consciousness contains other elements Consciousness is the other elements
Seeing that the element consciousness contains earth, water, fire, air, and space, I breathe in. Seeing that consciousness is earth, water, fire, air, and space, I breathe out.
7 - Taking Refuge
(4 steps)
Although this exercise can be used anywhere and at any time, it is especially useful when we find ourselves ina state of anxiety and agitation and do not know what is best to do. It is a means of finding refuge through the Buddha, the Dharma, and the Sangha. When we practice this exercise, it takes us directly to a place of peace and stability.... If we can become aware that we are doing what is most appropriate in a difficult moment, we shall see that we no longer have any reason to be anxious or agitated. IS there anything better we could possibly do than that?
Going back My own island
Breathing in, I go back to myself. Breathing out, I take refuge in my own island.
Buddha is mindfulness Shining near and far
Breathing in, Buddha is my mindfulness. Breathing out, my mindfulness shines near and far.
Dharma is conscious breath Protecting body and mind
Breathing in, Dharma is my conscious breath. Breathing out, the conscious breath protects my body and mind.
Sangha is five skandhas Practicing in harmony
Breathing in, Sangha is my five skandhas. Breathing out, my skandhas are practicing in harmony.
II - Images
Images are more useful to the meditator than are abstract concepts. These exercises are to help us be aware of and nourished by the contact of the five senses with the sense impressions. They also help us be aware of any feelings – pleasant, unpleasant, or neutral – that arise when our senses touch sense objects.
1 - Joy of Meditation as Nourishment
(5 steps)
This exercise can be practiced in the first part of any sitting meditation, or for the whole of the meditation period, to nourish and calm body and mind, to enable the meditator to let go and attain freedom. You can listen to
Thầy lead this guided meditation here, on Youtube (10 min).
You may wish to switch from the simple form, to another focus of meditation.
In Out
Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.
Flower Fresh
Breathing in, I see myself as a flower. Breathing out, I feel fresh.
Mountain Solid
Breathing in, I see myself as a mountain. Breathing out, I feel solid.
Still water Reflecting
Breathing in, I see myself as still water. Breathing out, I reflect things as they are.
Space Free
Breathing in, I see myself as space. Breathing out, I feel free.
Joy of Meditation, World as Self
(5 steps)
As with the previous exercise, we meditate on the elements of the world that nourish us and that give us stability and vitality. Here, we see those elements inter-being with us. We smile to the flower, the mountain, the clear water, and the expanse of space within us. We can find in us their own essential nature.
Breathing in Elements of air
Breathing in, I see the breath entering my body. Breathing out, I see elements of the air have become part of me.
Plants and flowers in me Fresh
Breathing in, I see that elements of the plants and the flowers are also in me. Breathing out, I feel the freshness of the plants and flowers.
Earth and mountain in me Solid
Breathing in, I see that elements of earth and mountain are also in me. Breathing out, I feel the solidity of the earth and the mountain.
Oceans and rivers in me Reflecting
Breathing in, I see that elements of the oceans and rivers are also in me. Breathing out, I reflect all that is.
Spacious Free
Breathing in, I see that in the atoms of my body there is space as vast as the emptiness between stars. Breathing out, I feel spacious and I feel free.
2 - Touching, Healing
(6 or 19 steps)
These two exercises help us to be in contact with wholesome and fresh things, which have the capacity to heal. Although you may not be in direct contact with the things you are asked to concentrate upon, you can find them by means of the images stored in your consciousness by your five senses.
short 6 steps, long 19 steps
Touching air Smiling
In touch with the air, I breathe in. Smiling with the air, I breathe out.
Pure mountain air Smiling
In touch with pure mountain air, I breathe in. Smiling with pure mountain air, I breathe out.
Pure countryside air Smiling
In touch with pure countryside air, I breathe in. Smiling with the countryside air, I breathe out.
Cool water Smiling
In touch with cool water, I breathe in. Smiling with the cool water, I breathe out.
Clear stream Smiling
In touch with the clear stream, I breathe in. Smiling with the clear stream, I breathe out.
Snow on the mountain Smiling
In touch with the snow on the mountain, I breathe in. Smiling with the snow on the mountain, I breathe out.
Vast ocean Smiling
In touch with the vast ocean, I breathe in. Smiling with the vast ocean, I breathe out.
Arctic ice fields Smiling
In touch with the Arctic ice fields, I breathe in. Smiling with the Arctic ice fields, I breathe out.
Touching clouds Smiling
In touch with the clouds in the blue sky, I breathe in. Smiling with the clouds in the blue sky, I breathe out.
Touching sunshine Smiling
In touch with the sunshine, I breathe in. Smiling with the sunshine, I breathe out.
Touching trees Smiling
In touch with the trees, I breathe in. Smiling with the trees, I breathe out.
Touching children Smiling
In touch with the children, I breathe in. Smiling with the children, I breathe out.
Touching people Smiling
In touch with the people, I breathe in. Smiling with the people, I breathe out.
Touching singing of birds Smiling
In touch with the singing of birds, I breathe in. Smiling with the singing of birds, I breathe out.
Touching sky Smiling
In touch with the sky, I breathe in. Smiling with the sky, I breathe out.
Touching flowers Smiling
In touch with the flowers, I breathe in. Smiling with the flowers, I breathe out.
Touching spring Smiling
In touch with the spring, I breathe in. Smiling with the spring, I breathe out.
Touching summer Smiling
In touch with the summer, I breathe in. Smiling with the summer, I breathe out.
Touching fall Smiling
In touch with the fall, I breathe in. Smiling with the fall, I breathe out.
3 - Touching, Connecting
(6 or 37 steps)
This practice helps us to be mindful when we encounter painful feelings in our daily life and be less afraid of them. Our minds are often thrown into a state of confusion by our anxieties and hurts, and we lose the ability to connect with the wonderful things in life.
short 6 steps, long 37 steps
Aware of eyes Aware of light
Aware of my eyes, I breathe in. Aware of sunlight, I breathe out.
Aware of eyes Aware of light
Aware of my eyes, I breathe in. Aware of sunlight, I breathe out.
Aware of ears Aware of sound
Aware of my ears, I breathe in. Aware of sound, I breathe out.
Aware of ears Aware of cry of pain
Aware of my ears, I breathe in. Aware of a cry of pain, I breathe out.
Aware of ears Aware of singing
Aware of my ears, I breathe in. Aware of singing, I breathe out.
Aware of ears Aware of sound of rain
Aware of my ears, I breathe in. Aware of the sound of rain, I breathe out.
Aware of ears Aware of laughter
Aware of my ears, I breathe in. Aware of laughter, I breathe out.
Aware of ears Aware of silence
Aware of my ears, I breathe in. Aware of silence, I breathe out.
Aware of ears Aware of silence
Aware of my ears, I breathe in. Aware of silence, I breathe out.
Aware of skin Aware of touch
Aware of my skin, I breathe in. Aware of the sense of touch, I breathe out.
Aware of skin Aware of sun
Aware of my skin, I breathe in. Aware of the sun on my skin, I breathe out.
Aware of skin Aware of cool water
Aware of my skin, I breathe in. Aware of cool water on my skin, I breathe out.
Aware of skin Aware of ice
Aware of my skin, I breathe in. Aware of ice on my skin, I breathe out.
Aware of skin Touching bark
Aware of my skin, I breathe in. Aware of touching the bark of a tree, I breathe out.
Aware of skin Touching earthworm
Aware of my skin, I breathe in. Aware of touching an earthworm, I breathe out.
Aware of teeth Aware of apple
Aware of my teeth, I breathe in. Aware of an apple, I breathe out.
Aware of teeth Aware of toothache
Aware of my teeth, I breathe in. Aware of a toothache, I breathe out.
Aware of teeth Aware of lemon juice
Aware of my teeth, I breathe in. Aware of lemon juice, I breathe out.
Aware of teeth Aware of dentist's drill
Aware of my teeth, I breathe in. Aware of the dentist's drill, I breathe out.
Aware of tongue Tasting orange juice
Aware of my tongue, I breathe in. Aware of the taste of orange juice, I breathe out.
Aware of tongue Tasting lemon
Aware of my tongue, I breathe in. Aware of the taste of lemon, I breathe out.
Aware of tongue Tasting salt water
Aware of my tongue, I breathe in. Aware of the taste of salt water, I breathe out.
Aware of tongue Tasting hot pepper
Aware of my tongue, I breathe in. Aware of the taste of hot pepper, I breathe out.
Aware of lungs Aware of smell
Aware of my lungs, I breathe in. Aware of smell, I breathe out.
Aware of lungs Smelling fresh grass
Aware of my lungs, I breathe in. Aware of the scent of fresh grass, I breathe out.
Aware of lungs Smelling roses
Aware of my lungs, I breathe in. Aware of the scent of roses, I breathe out.
Aware of lungs Smelling dung
Aware of my lungs, I breathe in. Aware of the smell of dung, I breathe out.
Aware of lungs Tobacco smoke
Aware of my lungs, I breathe in. Aware of tobacco smoke, I breathe out.
Aware of lungs Smelling sea
Aware of my lungs, I breathe in. Aware of the smell of the sea, I breathe out.
Aware of lungs Smelling sea
Aware of my lungs, I breathe in. Aware of the smell of the sea, I breathe out.
Aware of liver Tasting wine
Aware of my liver, I breathe in. Aware of the taste of wine, I breathe out.
Aware of liver Aware of greasy food
Aware of my liver, I breathe in. Aware of greasy food, I breathe out.
Aware of liver Aware of yellow skin
Aware of my liver, I breathe in. Aware of yellow skin caused by a sick liver, I breathe out.
Aware of feet Aware of shoes
Aware of my feet, I breathe in. Aware of my shoes, I breathe out.
Aware of feet Aware of thorn
Aware of my feet, I breathe in. Aware of a thorn, I breathe out.
Aware of feet Young grass
Aware of my feet, I breathe in. Aware of young grass, I breathe out.
Aware of feet Aware of ant's hill
Aware of my feet, I breathe in. Aware of an ant's hill, I breathe out.
Aware of feet Sand on the beach
Aware of my feet, I breathe in. Aware of sand on the beach, I breathe out.
Circular Nature
(9 steps)
Looking deeply, we see the fabric of the Earth and the cosmos in the fabric of our body and the circle of our breath.
Breathing Smiling
Breathing in, I observe my in-breath and my out-breath. Breathing out, I smile to my in-breath and my out-breath.
Circular nature of the breath Smiling
Breathing in, I see the circular, continuing nature of my breath. Breathing out, I smile to the circular, continuing nature of my breath.
Circular nature of the body Smiling
Breathing in, I see the circular, continuing nature of this body. Breathing out, I smile to the circular, continuing nature of this body.
Circular nature of life on Earth Smiling
Breathing in, I see the circular, continuing nature of life on Earth. Breathing out, I smile to the circular, continuing nature of life on Earth.
Circular nature of the Sun and planets Smiling
Breathing in, I see the circular, continuing nature of the Sun and its planets. Breathing out, I smile to the circular, continuing nature of the Sun and its planets.
Circular nature of stars in our galaxy Smiling
Breathing in, I see the circular, continuing nature of the stars in our galaxy. Breathing out, I smile to the circular, continuing nature of the stars in our galaxy.
Circular nature of space Smiling
Breathing in, I see the circular, continuing nature of galaxies in the fabric of space. Breathing out, I smile to the circular, continuing nature of galaxies in the fabric of space.
Cosmos in a single breath Smiling
Breathing in, I see the circular, continuing nature of the cosmos in a single breath. Breathing out, I smile to the circular, continuing nature of the cosmos in a single breath.
Breathing Smiling
Breathing in, I observe the circular, continuing nature of my in-breath and my out-breath. Breathing out, I smile to my in-breath and my out-breath.
III - Mindful Consumption
The practice of mindful consumption is crucial for our own well-being and the well-being of our planet. If we continue to consume thoughtlessly, there is no future for our children or our children’s children.
1 - Mindfulness of the Five Trainings
(11 steps)
The Five Mindfulness Trainings are not prohibitions to restrict our freedom. They are the practice of true love that brings happiness, both to the one who practices them and to many others. The mindfulness trainings are the fruit of our awareness and experience. They are the practice of Engaged Buddhism, protecting us as well as those with whom we live. They are a concrete practice of mindfulness or enlightenment, which is the Buddha himself. They are an embodiment of the Dharma, which is the path shown by the Buddha. They are also the embodiment of the Sangha, the community of all those who have taken up the path of practice. Practicing the Five Mindfulness Trainings is to be one with Buddha, Dharma and Sangha.
Aware that killing brings suffering Compassion for victims of violence
Aware of the suffering brought about by killing, I breathe in. Giving rise to compassion for the victims of violence, I breathe out.
Not killing Fostering non-violence
Determined not to kill, I breathe in. Determined to foster non-violence in actions of body, speech and mind, I breathe out.
Exploitation and social injustice Loving-kindness
Aware of the suffering brought about by exploitation and social injustice, I breathe in. Giving rise to loving-kindness for the victims of social injustice, I breathe out.
Compassion for victims Determined to live simply
Feeling compassion for the victims of exploitation, I breathe in. Determined to live simply, consuming only what I need, I breathe out.
Suffering caused by sex Feeling compassion
Aware of suffering brought about by sexual misconduct, I breathe in. Feeling compassion for a victim of sexual misconduct, I breathe out.
Aware of harm Practicing responsibly
Aware of harm to children and adults by irresponsible sexual behavior, I breathe in. Determined to practice responsibility in sexual relations, I breathe out.
Suffering cause by words Loving thoughts and words
Aware of the suffering brought about by unmindful speech, I breathe in. Giving rise to loving thoughts and mindful words in my heart, I breathe out.
Compassion Listening deeply, speaking mindfully
Feeling compassion for the one I have hurt with my words, I breathe in. Determined to listen deeply and speak mindfully, I breathe out.
Suffering from unmindful consumption Protecting myself
Aware of the suffering brought about by unmindful consumption, I breathe in. Giving rise to the capacity to protect my body and mind, I breathe out.
Compassion Consuming mindfully
Feeling compassion for someone harmed by addiction, I breathe in. Determined to consume mindfully for the rest of my life, I breathe out.
Practicing with the Sangha Feeling happiness
Seeing myself practicing the mindfulness trainings with the Sangha, I breathe in. Feeling happiness to be practicing the trainings with the Sangha, I breathe out.
2 - The Four Nutriments, Looking Deeply
(4 or 6 steps)
Our unconscious mind is inevitably influenced by the collective consciousness that contains strong seeds of fear and discrimination. If we are not careful, we can consume the collective fear. The collective consciousness also has many beautiful aspects that have been nourished by spiritual practice for thousands of years. We know that we should stay near good spiritual friends in order to be nourished by the wholesome elements of collective consciousness.
short 4 steps, long 6 steps
Edible food Effect on the Universe
Aware of the edible food I consume every day, I breathe in. Seeing the effect of my consumption on the Universe, I breathe out.
Edible food Reducing suffering
Aware of the edible food I consume, I breathe in. Determined to eat in a way that reduces the suffering of living beings, I breathe out.
Sense impressions Wholesome sense contacts
Aware of the sense impressions I consume every day, I breathe in. Determined to have wholesome sense contacts, I breathe out.
Desires and intentions Understanding and love
Aware of the desires and intentions I consume every day, I breathe in. Determined to base my intentions in understanding and love, I breathe out.
Collective consciousness Wholesome elements
Aware of the collective consciousness that nourishes me every day, I breathe in. Determined to be nourished by what is wholesome in that consciousness, I breathe out.
Present moment Wonderful moment
Aware of the Five Skandhas in the present moment, I breathe in. Feeling that this is a wonderful moment, I breathe out.
3 - Looking Deeply
(4 steps)
This exercise accompanies the previous meditation on the Four Nutriments. It may help to put a paper and pencil in front of your meditation cushion, to write down what you have determined to do.
Aware of physical health Smiling
Aware of the state of my physical health, I breathe in. Smiling to the state of my physical health, I breathe out.
Poisons in body Exhausting body
Seeing poisons such as sugar, alcohol and drugs in my body, I breathe in. Knowing that these poisons are exhausting this body, I breathe out.
Poisons consumed every day Poisons accumulated every day
Seeing myself bringing poisons such as sugar and stimulants into my body every day, I breathe in. Knowing these poisons are accumulated in my body every day, I breathe out.
Consuming mindfully No longer consuming poisons
Seeing the necessity for consuming mindfully, I breathe in. Determined to consume nourishing foods and to no longer consume physically damaging substances, I breathe out.
4 - Looking Deeply
(4 steps)
This exercise, like the one which precedes it, can also be practiced with the help of a pencil and paper. The first stage is to acknowledge the poisons that are already present within us. The second is to recognize the poisons currently being introduced into our bodies and minds. In the third stage, we are able to determine what we should or should not do to transform our state of being. This is a way of establishing a healthy diet for living. By following this diet, we shall be able to restore the health of body and mind, and recover joy in being alive.
Aware of mental health Smiling
Aware of my mental health, I breathe in. Smiling to the state of my mental health, I breathe out.
Poisons in consciousness Harmful to self and others
Seeing poisons such as anger, jealousy and suspicion in my body, I breathe in. Knowing that these poisons are harming me and those around me, I breathe out.
Poisons watered every day Adding suffering every day
Seeing myself watering these poisonous seeds and allowing them to be watered every day, I breathe in. Knowing that to continue to live like this is to add to suffering every day, I breathe out.
Determined to transform Taking action to transform
Seeing myself determined not to water these seeds anymore, I breathe in. Determined to do things like breathing, smiling, and walking mindfully, and no longer to do things like judging, blaming, or comparing in order to weaken and transform the poisons, I breathe out.
IV - Feelings and Mind
This section looks deeply into the second and third fields of mindfulness.
1 - Looking Deeply, Healing
(16 steps)
This exercise is to help us be in touch with all the feelings that arise in our minds. The feelings may be pleasant, unpleasant, or neutral. We must learn to recognize, acknowledge, and welcome each one and, after that, to look into its impermanence. Mindfulness enables us to be calm throughout the appearance and disappearance of feelings.
Aware of body Smiling
Aware of my body, I breathe in. Smiling to my body, I breathe out.
Experiencing physical pain Smiling
Experiencing the pain in my body, I breathe in. Smiling to the pain in my body, I breathe out.
Recognizing pain as physical Only physical pain
Recognizing that this is a physical pain, I breathe in. Knowing that this is no more than a physical pain, I breathe out.
Aware of mind Smiling
Aware of the state of my mind, I breathe in. Smiling to state of my mind, I breathe out.
Experiencing mind's pain Smiling
Experiencing the pain in my mind, I breathe in. Smiling to the pain in my mind, I breathe out.
Experiencing fear Smiling
Experiencing the pain of fear in me, I breathe in. Smiling to the pain of fear, I breathe out.
Experiencing insecurity Smiling
Experiencing the feeling of insecurity in me, I breathe in. Smiling to the feeling of insecurity, I breathe out.
Experiencing sadness Smiling
Experiencing the feeling of sadness in me, I breathe in. Smiling to the feeling of sadness, I breathe out.
Experiencing anger Smiling
Experiencing the feeling of anger in me, I breathe in. Smiling to the feeling of anger, I breathe out.
Experiencing jealousy Smiling
Experiencing the feeling of jealousy in me, I breathe in. Smiling to the feeling of jealousy, I breathe out.
Experiencing attachment Smiling
Experiencing the feeling of attachment in me, I breathe in. Smiling to the feeling of attachment, I breathe out.
Experiencing joy Smiling
Experiencing the feeling of joy in me, I breathe in. Smiling to the feeling of joy, I breathe out.
Joy of freedom Smiling
Experiencing the joy of freedom, I breathe in. Smiling to the joy of freedom, I breathe out.
Joy of release Smiling
Experiencing the joy of release, I breathe in. Smiling to the joy of release, I breathe out.
Joy of abandoning Smiling
Experiencing the joy of letting go, I breathe in. Smiling to the joy of letting go, I breathe out.
Neutral feeling Smiling
Experiencing the neutral feeling, I breathe in. Smiling to the neutral feeling, I breathe out.
2 - Looking Deeply, Healing
(16 steps)
To oppose, brush aside, or deny pain in our body or our mind only makes that feeling more intense. Every time we acknowledge a feeling of pain and makes its acquaintance, we come in closer contact with ourselves. Bit by bit we look deeply into the substance and the roots of that pain. All the seeds of pain are present within us, and if we live in forgetfulness, the seeds of pain will be watered every day. Mindfulness is the only way to transform it.
Aware of body Smiling
Aware of my body, I breathe in. Smiling to my body, I breathe out.
Roots of physical pain Smiling
Looking at the roots of the pain in my body, I breathe in. Smiling to roots of the pain in my body, I breathe out.
Aware of mind Smiling
Aware of the state of my mind, I breathe in. Smiling to state of my mind, I breathe out.
Roots of mind's pain Smiling
Looking at the roots of the pain in my mind, I breathe in. Smiling to the roots of pain in my mind, I breathe out.
Roots of fear Smiling
Looking at the roots of the pain of fear , I breathe in. Smiling to the roots of the pain of fear, I breathe out.
Roots of insecurity Smiling
Looking at the roots of the feeling of insecurity, I breathe in. Smiling to the roots of the feeling of insecurity, I breathe out.
Roots of sadness Smiling
Looking at the roots of the feeling of sadness, I breathe in. Smiling to the roots of the feeling of sadness, I breathe out.
Roots of anger Smiling
Looking at the roots of the feeling of anger I breathe in. Smiling to the roots of the feeling of anger, I breathe out.
Roots of jealousy Smiling
Looking at the roots of the feeling of jealousy, I breathe in. Smiling to the roots of the feeling of jealousy, I breathe out.
Roots of attachment Smiling
Looking at the roots of the feeling of attachment, I breathe in. Smiling to the roots of the feeling of attachment, I breathe out.
Roots of being caught Smiling
Looking at the roots of the feeling of being caught, I breathe in. Smiling to the roots of the feeling of being caught, I breathe out.
Roots of joy Smiling
Looking at the roots of the feeling of joy, I breathe in. Smiling to the roots of the feeling of joy, I breathe out.
Roots of joy of freedom Smiling
Looking at the roots of the joy of freedom, I breathe in. Smiling to the roots of the joy of freedom, I breathe out.
Roots of joy of relaxation Smiling
Looking at the roots of the joy of relaxation, I breathe in. Smiling to the roots of the joy of relaxation, I breathe out.
Roots of joy of abandoning Smiling
Looking at the roots of the joy of letting go, I breathe in. Smiling to the roots of the joy of letting go, I breathe out.
Roots of the neutral feeling Smiling
Looking at the roots of the neutral feeling, I breathe in. Smiling to the roots of the neutral feeling, I breathe out.
3 - Looking Deeply, Release
(6 or 10 steps)
The Buddha taught that the fire of anger can burn up everything we have done to bring happiness to ourselves and others. There is not one of us who has not sown seeds of anger in her heart or his heart, and if those seeds are watered daily, they will grow rapidly and choke us and those around us. Mindfulness and conscious breathing are sources of energy and can calm the storm of anger, which is also a source of energy. If we keep on practicing mindfulness in order to take care of our anger with the affection of a mother when she takes her small child in her arms, then not only will we calm the storm but we will also be able to find out where our anger really comes from. Our practice, carefully executed, will thus be able to transform the seeds of anger within us.
short 6 steps, long 10 steps
Angry person Suffering
Contemplating a person in anger, I breathe in. Seeing the suffering of the person, I breathe out.
Anger harms self and others Destroys happiness
Contemplating the damage from anger to self and others, I breathe in. Seeing that anger burns and destroys happiness, I breathe out.
Anger's roots in body Anger's roots in consciousness
Seeing anger's roots in my physical body, I breathe in. Seeing anger's roots in my consciousness, I breathe out.
Anger's roots in pride and ignorance Smiling
Seeing the roots of anger in pride and ignorance, I breathe in. Smiling to my pride and ignorance, I breathe out.
Angry person suffers Feeling compassion
Seeing the angry person suffer, I breathe in. Feeling compassion for the angry person who suffers, I breathe out.
Angry person unhappy Understanding unhappiness
Seeing the unfavorable environment and unhappiness of the angry person, I breathe in. Understanding the causes of this unhappiness, I breathe out.
Burned by anger Compassion for myself
Seeing myself burned by the fire of anger, I breathe in. Seeing compassion for myself burning with anger, I breathe out.
Anger makes me ugly I cause my ugliness
Knowing that my anger makes me look ugly, I breathe in. Seeing myself as the chief cause of my ugliness, I breathe out.
I am a burning house Taking care of myself
Seeing that when angry I am a burning house, I breathe in. Taking care of my anger and going back to myself, I breathe out.
Helping angry person Capable of helping
Contemplating helping the angry person, I breathe in. Seeing myself able to help the angry person, I breathe out.
4 - Looking Deeply
(6 or 9 steps)
The purpose of this practice is to enable us to let go and begin a new life. All of us have made mistakes, have harmed or wounded others, especially those who are close to us. Often we ourselves have been wounded -- by our parents, by our society, by those we have vowed to love. But we know also that because of our lack of understanding and mindfulness, we have -- to a greater or lesser extent -- caused our own wounds.Moreover, because we lack understanding and mindfulness, we have not been able to transform the wounds that we bear deep within. When we can acknowledge our responsibility, we will not blame ourselves or feel ashamed but wil instead feel compassion for ourselves and determine to start afresh.
short 6 steps, long 9 steps
Damage done Suffering caused
Visualizing some damage I have done in the past, I breathe in. Seeing the suffering I caused in the past, I breathe out.
Lack of understanding Lack of mindfulness
Seeing my lack of understanding while committing the act, I breathe in. Seeing my lack of mindfulness while committing the act, I breathe out.
Past present in me now Wounds in me now
Seeing the past present in me now, I breathe in. Seeing the wounds of the past present in me now, I breathe out.
Past present in the other now Wounds in the other now
Seeing the past present in the other now, I breathe in. Seeing the wounds of the past present in the other now, I breathe out.
Saying sorry Determined not to repeat
Saying I am sorry, I breathe in. Determined not to do it again, I breathe out.
Protection of mindfulness trainings Deep practice of mindfulness trainings
Seeing that the Five Wonderful Mindfulness Trainings are a protection for me and the other, I breathe in. Determined to practice the mindfulness trainings deeply, I breathe out.
Transforming past in transforming present Mindful and understanding now
Knowing that by transforming the present, I transform the past, I breathe in. Determined to be mindful and understanding in the present, I breathe out.
Smiling to the present Taking good care of present
Smiling to the present, I breathe in. Determined to take good care of the present, I breathe out.
Present action transforming past Influencing future
Transforming the past by positive action in the present, I breathe in. Seeing my present action transforming the future, I breathe out.
Strong emotion, looking deeply
(6 steps)
When we have a strong emotion,
we know it can be dangerous to act, but we don't have the strength or clarity to refrain. We have to learn the art of breathing in and out, stopping our activities, and calming our emotions. We have to learn to become solid and stable like an oak tree, and not be blown from side to side by the storm. The Buddha taught us many techniques to calm the body and the mind and look deeply at them. These can be summarized in the five stages below.
Seated here Breathing now
Aware that I am seated right here, just as I am, I breathe in. Aware that I am breathing right now, just as I am, I breathe out.
Recognizing strong emotion Has reason to exist
Recognizing a seed of strong emotion that is present in me now, I breathe in. Knowing that the strong emotion has a reason to exist, I breathe out.
Accepting strong emotion Smiling to strong emotion
Accepting the strong emotion present in me now, just as it is, I breathe in. Smiling to the strong emotion present in me now, just as it is, I breathe out.
Embracing strong emotion Cradling strong emotion
Embracing the strong emotion, just as it is, I breathe in. Cradling the strong emotion as I would a crying baby, I breathe out.
Looking deeply Seeing conditions
Looking deeply and calmly at the strong emotion, cradled in my arms, I breathe in. Seeing the emotion is born of external conditions and internal causes, I breathe out.
Understanding nature of strong emotion Taking care of strong emotion
Gaining insight into the nature of the strong emotion, I breathe in. Seeing what to do and what not to do, to take care of the strong emotion, I breathe out.
Strong emotion, embracing joy
(12 steps)
In the Sutra on Full Awareness of Breathing, the second section has a direct relation to the Second Establishment of Mindfulness: "aware of the feelings in the feelings". It is natural to be aware of difficult emotions. They are constantly clamoring for our attention, and threaten to sweep us away on a wave of disappointment, sadness, anger or resentment. In the Plum Village tradition, before we devote attention to these seeds that are difficult to transform, we first make sure that we firmly embrace all of the joy and happiness that is available around us. In this way, we are stable, strong and open.
Presence of joy in the natural world Smiling to the joy in the natural world
Aware of the presence of joy in the natural world around me, I breathe in. Feeling joy in the natural world that is all around me, I breathe out.
Aware of my happiness in the natural world Smiling to my happiness
Aware of my happiness touching the trees, smelling the flowers, seeing the mountains, hearing the streams, I breathe in. Smiling to the living creatures and the living earth all around me, I breathe out.
Seeds of difficult emotions from this lifetime Smiling to these seeds
Breathing in, I am aware of the seeds of difficult emotions within me whose roots are in my own lived experience. Breathing out, I smile to the seeds of difficult emotions from this lifetime.
Success calming difficult emotions Feeling at ease
Breathing in, I see that I am gradually more successful in calming these difficult emotions when they arise. Breathing out, smiling to my experience, I feel at ease in the present moment.
Presence of joy in my friends and family Smiling to my joy
Aware of the presence of joy in the community of friends and family around me, I breathe in. Feeling the joy that exists in my community of family and friends, I breathe out.
Aware of my happiness with friends and family Smiling to my happiness
Aware of my happiness I feel when I am connected to friends, parents, children, siblings, ancestors and descendants, I breathe in. Smiling to the happiness I feel when I embrace my blood communities, I breathe out.
Seeds of difficult emotions experienced by my parents Smiling to these seeds
Breathing in, I am aware of the seeds of difficult emotions within me that I inherited from my parents. Breathing out, I smile to the seeds of difficult emotions alive in me, that come from my parents.
Transforming seeds of difficult emotion Feeling at ease
Breathing in, I see I am gradually more skillful in transforming the difficult emotions I inherited from my parents. Breathing out, smiling to my parents, I feel at ease in the present moment.
Presence of joy in my teachers and practice community Smiling to the joy in my spiritual community
Aware of the presence of joy in all my living or ancestral teachers, and in my practice communities, I breathe in. Feeling joy that exists in the fourfold community of teachers and practitioners, I breathe out.
Aware of my happiness with teachers and practice community Smiling to my happiness
Aware of my happiness when I receive enlightening and practical teachings, and when I am accompanied by skillful companions, I breathe in. Smiling to the lineage of teachers and students of which I am part, I breathe out.
Seeds of difficult emotions from blood, gender and land ancestors Smiling to these seeds
Breathing in, I am aware of the seeds of difficult emotions within me, that I inherited from my blood and land ancestors, from the history of my gender identity, and from other living beings. Breathing out, I smile to the seeds of difficult emotions from ancestors, gender, and other living beings.
Success healing difficult emotions Feeling at ease
Breathing in, I see that I am gradually more successful in healing these difficult emotions I have inherited. Breathing out, smiling to the suffering we all inherit, I feel at ease in the present moment.
V - Objects of Mind
In the Ānāpānasati Sutra, the section on objects of mind has four components: fading of desire, impermanence, the ending of dualistic concepts (such as birth and death, or coming and going), and letting go. These ways of understanding are essential for our realization of enlightenment and liberation. Intellectual understanding is not enough: our mindfulness and meditation needs to be sustained and wholehearted for us to realize true liberation.
1 - Impermanence, Looking Deeply
(6 or 14 steps)
This exercise helps us acknowledge the impermanent nature of everything. It is important to understand that impermanence is not a negative aspect of life, but the very nature of life. If a grain of corn were not impermanent, it could not become a corn plant. If a tiny child were not impermanent, she could not grow into an adult. It is precisely because of its impermanence tht we value life so dearly. Therefore we must know how to live each moment deeply and use it in a responsible way.
short 6 steps, long 14 steps
Hair Impermanent
Aware of hair on my head, I breathe in. Seeing the impermanence of the hair on my head, I breathe out.
Eyes Impermanent
Aware of my eyes, I breathe in. Seeing the impermanence of my eyes, I breathe out.
Ears Impermanent
Aware of my ears, I breathe in. Seeing the impermanence of my ears, I breathe out.
Nose Impermanent
Aware of my nose, I breathe in. Seeing the impermanence of my nose, I breathe out.
Tongue Impermanent
Aware of my tongue, I breathe in. Seeing the impermanence of my tongue, I breathe out.
Heart Impermanent
Aware of my heart, I breathe in. Seeing the impermanence of my heart, I breathe out.
Liver Impermanent
Aware of my liver, I breathe in. Seeing the impermanence of my liver, I breathe out.
Lungs Impermanent
Aware of my lungs, I breathe in. Seeing the impermanence of my lungs, I breathe out.
Intestines Impermanent
Aware of my intestines, I breathe in. Seeing the impermanence of my intestines, I breathe out.
Kidneys Impermanent
Aware of my kidneys, I breathe in. Seeing the impermanence of my kidneys, I breathe out.
Body Impermanent
Aware of my body, I breathe in. Seeing the impermanence of my body, I breathe out.
Planet Earth Impermanent
Aware of the planet Earth, I breathe in. Seeing the impermanence of the planet Earth, I breathe out.
Human species Impermanent
Aware of the human species, I breathe in. Seeing the impermanence of the human species, I breathe out.
Governments Impermanent
Aware of governments, I breathe in. Seeing the impermanence of my governments, I breathe out.
2 - Impermanence Contemplation
(6 or 11 steps)
This exercise helps us become accustomed to the fact that sooner or later we all have to die. It is also a way of meditating on the impermanence of the body. If we can become familiar and comfortable with the idea that makes us afraid of death, we shall begin to transform that fear. We shall also begin to live our lives more deeply and with more care and awareness.
short 6 steps, long 11 steps
Live body Smiling
Aware of my body alive and breathing, I breathe in. Smiling to my body alive and breathing, I breathe out.
Dead body Smiling
Seeing my dead body lying in bed, I breathe in. Smiling to my dead body lying in bed, I breathe out.
Placed in coffin Smiling
Seeing my dead body being placed in a coffin, I breathe in. Smiling to my dead body being placed in a coffin, I breathe out.
My gray body Smiling
Seeing my dead body gray in color, I breathe in. Smiling to my dead body gray in color, I breathe out.
My body infested Smiling
Seeing my dead body infested with worms and flies, I breathe in. Smiling to my dead body infested with worms and flies, I breathe out.
My white skeleton Smiling
Seeing my dead body as a white skeleton, I breathe in. Smiling to my dead body as a white skeleton, I breathe out.
Scattered fresh bones Smiling
Seeing my dead body as a number of fresh bones scattered here and there, I breathe in. Smiling to my dead body as a number of fresh bones scattered here and there, I breathe out.
Dried bones Smiling
Seeing my dead body as a number of dried bones, I breathe in. Smiling to my dead body as a number of dried bones, I breathe out.
Wrapped in a shroud Smiling
Seeing my body being wrapped in a shroud, I breathe in. Smiling to my body being wrapped in a shroud, I breathe out.
Cremated Smiling
Seeing my dead body being cremated, I breathe in. Smiling to my dead body being cremated, I breathe out.
Remains mixing with earth Smiling
Seeing my mortal remains being mixed with the earth, I breathe in. Smiling to my mortal remains being mixed with the earth, I breathe out.
3 - Impermanence Contemplation
(11 steps)
This exercise helps us to accept that sooner or later those we love most will pass away. There is no escaping that fact. When we can envision the death of one we love, we are able to let go of anger and reproachful feelings toward that person. We learn to live in a sweeter way with those we love, to look after them and to make them happy.
Beloved alive Smiling
Aware of my beloved alive and healthy, I breathe in. Smiling to my beloved alive and healthy, I breathe out.
Seeing beloved dead Smiling
Seeing the dead body of my beloved, I breathe in. Smiling to the dead body of my beloved, I breathe out.
Beloved's gray body Smiling
Seeing the dead body of my beloved gray in color, I breathe in. Smiling to the dead body of my beloved gray in color, I breathe out.
Beloved's body infested Smiling
Seeing the dead body of my beloved infested with worms and flies, I breathe in. Smiling to the dead body of my beloved infested with worms and flies, I breathe out.
Beloved's skeleton Smiling
Seeing the dead body of my beloved as a white skeleton, I breathe in. Smiling to the dead body of my beloved as a white skeleton, I breathe out.
Scattered fresh bones Smiling
Seeing my beloved's dead body as a number of fresh bones scattered here and there, I breathe in. Smiling to my beloved's dead body as a number of fresh bones scattered here and there, I breathe out.
Dried bones Smiling
Seeing my beloved's dead body as a number of dried bones, I breathe in. Smiling to my beloved's dead body as a number of dried bones, I breathe out.
Wrapped in a shroud Smiling
Seeing my beloved's body being wrapped in a shroud, I breathe in. Smiling to my beloved's body being wrapped in a shroud, I breathe out.
Placed in a coffin Smiling
Seeing my beloved's body being placed in a coffin, I breathe in. Smiling to my beloved's body being placed in a coffin, I breathe out.
Cremated Smiling
Seeing my beloved's body being cremated, I breathe in. Smiling to my beloved's body being cremated, I breathe out.
Remains mixing with earth Smiling
Seeing my beloved's remains being mixed with the earth, I breathe in. Smiling to my beloved's remains being mixed with the earth, I breathe out.
4 - Impermanence Contemplation
(5 or 10 steps)
This exercise is just like the two that preceded it, but the object of the meditation is someone who makes us suffer so much that we are filled with hate and anger. We meditate in order to see the frailty and impermanence of those who hurt us. This meditation will dissolve our anger and foster love and compassion for someone we hate, and for ourselves, too.
short 5 steps, long 10 steps
The vigor of one who makes me suffer Smiling
Seeing the vigor and strength of the one who makes me suffer, I breathe in. Smiling to the vigor and strength of the one who makes me suffer, I breathe out.
The dead body of one who makes me suffer Smiling
Seeing the dead body of the one who makes me suffer, I breathe in. Smiling to the dead body of the one who makes me suffer, I breathe out.
Gray corpse Smiling
Seeing the dead body, gray in color, of the one who makes me suffer, I breathe in. Smiling to the dead body, gray in color, of the one who makes me suffer, I breathe out.
Bloated corpse Smiling
Seeing the bloated dead body of the one who makes me suffer, I breathe in. Smiling to the bloated dead body of the one who makes me suffer, I breathe out.
Festering corpse Smiling
Seeing the festering dead body of the one who makes me suffer, I breathe in. Smiling to the festering dead body of the one who makes me suffer, I breathe out.
Infested corpse Smiling
Seeing the dead body of the one who makes me suffer infested with worms and flies, I breathe in. Smiling to the dead body of the one who makes me suffer infested with worms and flies, I breathe out.
White skeleton Smiling
Seeing the white skeleton of the one who makes me suffer, I breathe in. Smiling to the white skeleton of the one who makes me suffer, I breathe out.
Scattered fresh bones Smiling
Seeing the dead body of the one who makes me suffer as a number of fresh bones scattered here and there, I breathe in. Smiling to the dead body of the one who makes me suffer as a number of fresh bones scattered here and there, I breathe out.
Scattered dried bones Smiling
Seeing the dead body of the one who makes me suffer as scattered dried bones, I breathe in. Smiling to the dead body of the one who makes me suffer as scattered dried bones, I breathe out.
Rotten bones turned to dust Smiling
Seeing the dead body of the one who makes me suffer as rotten bones turned to dust, I breathe in. Smiling to the dead body of the one who makes me suffer as rotten bones turned to dust, I breathe out.
5 - Impermanence, Looking Deeply, Healing
(5 or 8 steps)
This exercise helps us helps us to come face to face with the anxieties and fears that lie deep in our subconscious, and to transform the latent tendencies Buddhists call anuśaya. In principle, we all know very well that we cannot avoid growing old, falling sick, dying, and being separated from the ones we love, but we do not want to give our attention to these things. The exercises helps us to live the present moment in a joyous, calm, and awakened way.
short 5 steps, long 8 steps
Getting old No escape
Knowing I will get old, I breathe in. Knowing I can't escape old age, I breathe out.
Getting sick No escape
Knowing I will get sick, I breathe in. Knowing I can't escape sickness, I breathe out.
Death of self and species No escape
Knowing that this body, the human species and our civilization will die, I breathe in. Knowing that neither this body nor our civilization escape death, I breathe out.
Dying No escape
Knowing I will die, I breathe in. Knowing I can't escape death, I breathe out.
Death of civilization No escape
Knowing that the human species and our civilization will die, I breathe in. Knowing that our civilization cannot escape death, I breathe out.
Abandoning what I cherish No escape
Knowing that one day I will have to abandon all that I cherish today, I breathe in. Knowing that I can't escape having to abandon all that I cherish today, I breathe out.
Actions true belongings No escape from consequences
Knowing that my actions are my only true belongings, I breathe in. Knowing that I cannot escape the consequences of my actions, I breathe out.
Living mindfully Seeing joy
Determined to live my days deeply in mindfulness, I breathe in. Seeing the joy and benefit of living mindfully, I breathe out.
Offering joy Easing pain
Vowing to offer joy each day to my beloved, I breathe in. Vowing to ease the pain of my beloved, I breathe out.
6 - Fading of Desire, Looking Deeply, Lettings Go
(6 or 23 steps)
This exercise helps us see the impermanence as well as the dangers, complications, and hardships in our endless pursuit of material and sensual pleasure -- whether that pleasure takes the form of a beautiful man or woman, riches and possessions, fame, or other objects of desire. Real happiness cannot exist when we are not totally free. We are always grasping at something; burdened by so many ambitions, we are not able to be truly free.
short 6 steps, long 23 steps
Attractive body Impermanent nature of body
Contemplating the attractive body of a man or a woman, I breathe in. Seeing the impermanent nature of this body , I breathe out.
Attractive body Impermanent nature of body
Contemplating the attractive body of a man, I breathe in. Seeing the impermanent nature of this body , I breathe out.
Attractive body Impermanent nature of body
Contemplating the attractive body of a woman, I breathe in. Seeing the impermanent nature of this body , I breathe out.
Danger from craving sex Letting go
Contemplating the danger that my craving for sex can bring about, I breathe in. Letting go of the craving, I breathe out.
Suffering from craving sex Letting go
Contemplating the suffering that my craving for sex can bring about, I breathe in. Letting go of the craving, I breathe out.
Hardship from craving sex Letting go
Contemplating the hardship that my craving for sex can bring about, I breathe in. Letting go of the craving, I breathe out.
Running after possessions Impermanent nature of possessions
Contemplating running after possessions, I breathe in. Seeing the impermanent nature of possessions, I breathe out.
Desire for a car Impermanent nature of car
Contemplating my desire for a car, I breathe in. Seeing the impermanent nature of a car, I breathe out.
Desire for a house Impermanent nature of house
Contemplating my desire for a house, I breathe in. Seeing the impermanent nature of a house, I breathe out.
Desire for material security Impermanent nature of security
Contemplating my desire for material security, I breathe in. Seeing the impermanent nature of material security, I breathe out.
Danger of craving for wealth Letting go
Contemplating the danger that my craving for wealth can bring about, I breathe in. Letting go of the craving, I breathe out.
Suffering from craving for wealth Letting go
Contemplating the suffering that my craving for wealth can bring about, I breathe in. Letting go of the craving, I breathe out.
Hardship from craving for wealth Letting go
Contemplating the hardship that my craving for wealth can bring about, I breathe in. Letting go of the craving, I breathe out.
Pursuit of fame Impermanent nature of fame
Contemplating the pursuit of fame, I breathe in. Seeing the impermanent nature of that fame, I breathe out.
Danger of craving for fame Letting go
Contemplating the danger that my craving for fame can bring about, I breathe in. Letting go of the craving, I breathe out.
Suffering from craving for fame Letting go
Contemplating the suffering that my craving for fame can bring about, I breathe in. Letting go of the craving, I breathe out.
Hardship from craving for fame Letting go
Contemplating the hardship that my craving for fame can bring about, I breathe in. Letting go of the craving, I breathe out.
Greediness Impermanent nature of clothes and food
Contemplating my greed for clothes and food, I breathe in. Seeing the impermanent nature of clothes and food, I breathe out.
Danger from greediness Letting go
Contemplating the danger that my greed for clothes and food can bring about, I breathe in. Letting go of the greed, I breathe out.
Suffering from greediness Letting go
Contemplating the suffering that my greed for clothes and food can bring about, I breathe in. Letting go of the greed, I breathe out.
Hardship from greediness Letting go
Contemplating the hardship that my greed for clothes and food can bring about, I breathe in. Letting go of the greed, I breathe out.
Disengaged, indolent life Danger in indolence
Contemplating a disengaged, indolent life, I breathe in. Seeing the danger of a disengaged, indolent life, I breathe out.
Letting go Letting go
Contemplating letting go, I breathe in. Contemplating letting go, I breathe out.
7 - No Birth, No Death, Looking Deeply
(6 or 14 steps)
This exercise helps us realize that nothing comes and nothing goes, nothing is born and nothing dies. This is one of the most wonderful practices of meditation in Buddhism. Marks like birth and death, being or nonbeing are assigned to the breath by our perceptions. The real marks of the breath are no-birth, no-death, no-existence, and no-nonexistence. The realization of this arises with our willingness to persevere in looking deeply into causes and conditions. The true nature of the five aggregates (body, feelings, perceptions, mental formations, and consciousness) is also no-birth, no-death, no-existence, and no-nonexistence. Birth and death are both illusory.
short 6 steps, long 14 steps
Aware of in-breath In-breath no longer there
Aware of my in-breath, I breathe in. Seeing my in-breath no longer there, I breathe out.
Birth of in-breath Death of in-breath
Aware of the birth of my in-breath, I breathe in. Aware of the death of my in-breath, I breathe out.
Birth of in-breath conditional Death of in-breath conditional
Seeing my in-breath born from conditions, I breathe in. Seeing my in-breath die from conditions, I breathe out.
Breath from nowhere Breath going nowhere
Seeing my in-breath comes from nowhere, I breathe in. Seeing my in-breath goes nowhere, I breathe out.
Elements of breath present before breath Elements of breath present after breath
Seeing the elements of this in-breath present before the in-breath manifested, I breathe in. Seeing the elements of this in-breath present after the in-breath has dissipated, I breathe out.
Breath without birth-death Breath free from birth-death
Seeing my in-breath without birth and death, I breathe in. Seeing my in-breath free from birth and death, I breathe out.
Aware of eyes Eyes conditional
Aware of my eyes, I breathe in. Seeing my eyes born from conditions, I breathe out.
Eyes from nowhere Eyes going nowhere
Seeing my eyes come from nowhere, I breathe in. Seeing my eyes go nowhere, I breathe out.
Elements of eyes present before eyes Elements of eyes present after eyes
Seeing the elements of my eyes present before the eyes manifested, I breathe in. Seeing the elements of my eyes present after the eyes have decomposed, I breathe out.
Eyes without birth-death Eyes free from birth-death
Seeing my eyes with no birth and no death, I breathe in. Seeing my eyes free from birth and death, I breathe out.
Aware of body Body conditional
Aware of my body, I breathe in. Seeing my body born from conditions, I breathe out.
Body from nowhere Body going nowhere
Seeing my body comes from nowhere, I breathe in. Seeing my body goes nowhere, I breathe out.
Elements of body present before body Elements of body present after body
Seeing the elements of this body present before the body has manifested, I breathe in. Seeing the elements of this body present after the body have decomposed, I breathe out.
Body without birth-death Body free from birth-death
Seeing my body with no birth and no death, I breathe in. Seeing my body free from birth and death, I breathe out.
Aware of consciousness Consciousness conditional
Aware of my consciousness, I breathe in. Seeing my consciousness born from conditions, I breathe out.
Consciousness from nowhere Consciousness going nowhere
Seeing my consciousness comes from nowhere, I breathe in. Seeing my consciousness goes nowhere, I breathe out.
Seeds of consciousness present before consciousness Seeds of consciousness present after consciousness
Seeing the seeds of my consciousness present before the consciousness manifested, I breathe in. Seeing the seeds of my consciousness present after the consciousness has dissipated, I breathe out.
Consciousness without birth-death Consciousness free from birth-death
Seeing my consciousness with no birth and no death, I breathe in. Seeing my consciousness free from birth and death, I breathe out.
8 - Looking Deeply
(6 or 9 steps)
The purpose of this exercise is to help us look deeply at the conditional arising of all things, as well as the interdependence and interpenetration of all that exists. All that exists is impermanent. However, if we look deeper, we shall see that impermanence means that all things arise in dependence on each other. When we look deeper still, we see that because everything arises in dependence on something else, there is no such thing as a separately existing self-nature. We come to see that all things are in essence empty: _this contains that and that contains this -- the principal of interpenetration; and this is that and that is this -- the principal of interbeing.
short 6 steps, long 9 steps.
You may wish to switch the eyes to another object of meditation.
Seeing my eyes Smiling
Seeing my eyes, I breathe in. Smiling to my eyes, I breathe out.
Eyes made of four elements Elements dissolved, eyes cease
Seeing my eyes are brought about by the coming together of the four elements, I breathe in. Seeing my eyes cease to be with the dissolution of the four elements, I breathe out.
Eyes contain sunshine Eyes contain clouds
Seeing my eyes containing the sunshine, I breathe in. Seeing my eyes containing the cloud, I breathe out.
Eyes contain earth Eyes contain air
Seeing my eyes containing the earth, I breathe in. Seeing my eyes containing the air, I breathe out.
Eyes contain cosmos Eyes in everything
Seeing my eyes containing the whole cosmos, I breathe in. Seeing my eyes present in everything in the cosmos, I breathe out.
Eyes inter-are All in cosmos inter-is
Seeing that my eyes do not exist separately from other realities, I breathe in. Seeing nothing in the cosmos exists separately from other realities, I breathe out.
All in one One in all things
Seeing all in the one, I breathe in. Seeing the one in the many, I breathe out.
One as basis of all All things as basis of one
Seeing the one as basic to the all, I breathe in. Seeing all things as basic to the one, I breathe out.
Eyes birthless Eyes deathless
Seeing the birthless nature of my eyes, I breathe in. Seeing the deathless nature of my eyes, I breathe out.
9 - Looking Deeply
(6 or 16 steps)
The phenomenal world seems to be marked by oppositions: birth/death, coming/going, being/nonbeing, one/many, defilement/purity and so on. Mindful meditation makes it possible to see beyond such notions as these. The Three Seals of Buddhist teaching are impermanence, selflessness and_
nirvāṇa. Nirvāṇa means the putting to rest of all oppositional terms and notions. It also means the putting to rest of afflictions like desire, hatred, and ignorance, which are born of these notions.
short 6 steps, long 16 steps
Wave on the ocean Smiling
Aware of a wave on the ocean, I breathe in. Smiling to the wave on the ocean, I breathe out.
Water in wave Smiling
Aware of the water in the wave, I breathe in. Smiling to the water in the wave, I breathe out.
Seeing birth of wave Smiling to death of wave
Seeing the birth of a wave, I breathe in. Smiling to the death of a wave, I breathe out.
Birth of a wave Smiling
Seeing the birth of a wave, I breathe in. Smiling to the birth of a wave, I breathe out.
Death of a wave Smiling
Seeing the death of a wave, I breathe in. Smiling to the death of a wave, I breathe out.
Seeing birthless water in wave Smiling to deathless water in wave
Seeing the birthless nature of the water in the wave, I breathe in. Smiling to the deathless nature of the water in the wave, I breathe out.
Birthless water in wave Smiling
Seeing the birthless nature of the water in the wave, I breathe in. Smiling to the birthless nature of the water in the wave, I breathe out.
Deathless water in wave Smiling
Seeing the deathless nature of the water in the wave, I breathe in. Smiling to the deathless nature of the water in the wave, I breathe out.
Seeing birth of my body Smiling to death of my body
Seeing the birth of my body, I breathe in. Smiling to the death of my body, I breathe out.
Birth of my body Smiling
Seeing the birth of my body, I breathe in. Smiling to the birth of my body, I breathe out.
Death of my body Smiling
Seeing the death of my body, I breathe in. Smiling to the death of my body, I breathe out.
Seeing body birthless Smiling to deathless body
Seeing the birthless nature of my body, I breathe in. Smiling to the deathless nature of my body, I breathe out.
Body birthless Smiling
Seeing the birthless nature of my body, I breathe in. Smiling to the birthless nature of my body, I breathe out.
Body deathless Smiling
Seeing the deathless nature of my body, I breathe in. Smiling to the deathless nature of my body, I breathe out.
Consciousness birthless Smiling
Seeing the birthless nature of my consciousness, I breathe in. Smiling to the birthless nature of my consciousness, I breathe out.
Consciousness deathless Smiling
Seeing the deathless nature of my consciousness, I breathe in. Smiling to the deathless nature of my consciousness, I breathe out.
10 - Looking Deeply
(6 or 13 steps)
This exercise helps us look deeply into the nature of selflessness. The body and the other bases of perception (eyes, ears, nose, tongue and mind) are not the self. Nor do they belong to a self that lies outside of them. Self is often defined as a changeless entity existing independently from so-called non-self entities. Buddhism teaches that there is no such self because, in reality, there is nothing changeless that can exist independently of all else. "I" in this exercise refers to the person who is meditating, who is a compound of the five aggregates, which are themselves a river of constantly changing phenomena. Understanding that, we understand the true meaning of the term "I".
short 6 steps, long 13 steps
Aware of body Smiling
Aware of my body, I breathe in. Smiling to my body, I breathe out.
Body is not me No self owns body
Aware that this body is not me, I breathe in. Aware that no self owns this body, I breathe out.
Aware of feeling Smiling
Aware of a feeling present now, I breathe in. Smiling to this feeling, I breathe out.
Feeling is not me No self owns feeling
Aware that this feeling is not me, I breathe in. Aware that no self owns this feeling, I breathe out.
Aware of perception Smiling
Aware of a perception present now, I breathe in. Smiling to this perception, I breathe out.
Perception is not me No self owns perception
Aware that this perception is not me, I breathe in. Aware that no self owns this perception, I breathe out.
Aware of mental formation Smiling
Aware of a mental formation present now, I breathe in. Smiling to this mental formation, I breathe out.
Mental formation is not me No self owns mental formation
Aware that this mental formation is not me, I breathe in. Aware that no self owns this mental formation, I breathe out.
Aware of consciousness Smiling
Aware of consciousness being present, I breathe in. Smiling to this consciousness, I breathe out.
Consciousness is not me No self owns consciousness
Aware that this consciousness is not me, I breathe in. Aware that no self owns this consciousness, I breathe out.
I not limited Body not limited
Knowing I am not limited by this body, I breathe in. Knowing this body is not limited by my life span, I breathe out.
Body birthless, deathless I birthless, deathless
Knowing that this body as five aggregates is birthless and deathless, I breathe in. Knowing that I am also birthless and deathless, I breathe out.
Smiling to birthless, deathless body Smiling to birthless, deathless self
Smiling to the birthlessness and deathlessness of this body, I breathe in. Smiling to the birthlessness and deathlessness of this self, I breathe out.
11 - Being in Touch, Looking Deeply
(17 steps)
This exercise helps us see the interdependent arising and non-duality of all that is. Non-duality means that there are not two, but it does not mean that there is only one. One is a notion that always goes with the notion of two, and with the notion many. We practice so that we can learn to see the one in the many and the many in the one. Understanding this, the boundaries between birth and death, being and nonbeing, defilement and purity will be erased and we will be able to live without fear in the freedom of limitless space.
Flower Beauty and scent
In touch with the flower, I breathe in. In touch with the scent and the beauty of the flower, I breathe out.
Sun in the flower Without sun no flower
In touch with the sun in the flower, I breathe in. Knowing that without the sun there would be no flower, I breathe out.
Cloud in the flower Without cloud no flower
In touch with the cloud in the flower, I breathe in. Knowing that without the cloud there would be no flower, I breathe out.
Earth in the flower Without earth no flower
In touch with the earth in the flower, I breathe in. Knowing that without the earth there would be no flower, I breathe out.
Air in the flower Without air no flower
In touch with the air in the flower, I breathe in. Knowing that without the air there would be no flower, I breathe out.
Space in the flower Without space no flower
In touch with the space in the flower, I breathe in. Knowing that without space there would be no flower, I breathe out.
Consciousness in the flower Without consciousness no flower
In touch with the consciousness in the flower, I breathe in. Knowing that without consciousness there would be no flower, I breathe out.
Flower from six elements Smiling
Knowing that the flower manifests from the six elements, I breathe in. Smiling to the six elements in the flower, I breathe out.
Flower impermanent Flower turning into garbage
Seeing the impermanence of the flower, I breathe in. Seeing the flower on the way to the garbage, I breathe out.
Garbage Impurity and smell
In touch with the garbage, I breathe in. In touch with the impurity and smell of garbage, I breathe out.
Garbage from six elements Smiling
In touch with the garbage arising from the six elements, I breathe in. Smiling to the six elements in the garbage, I breathe out.
Garbage impermanent Garbage turning into flower
Seeing the impermanence of the garbage, I breathe in. Seeing the garbage on the way to the flower, I breathe out.
Cloud in the garbage Without cloud no garbage
In touch with the cloud in the garbage, I breathe in. Knowing that without the cloud there would be no garbage, I breathe out.
Earth in the garbage Without earth no garbage
In touch with the earth in the garbage, I breathe in. Knowing that without the earth there would be no garbage, I breathe out.
Air in the garbage Without air no garbage
In touch with the air in the garbage, I breathe in. Knowing that without the air there would be no garbage, I breathe out.
Space in the garbage Without space no garbage
In touch with the space in the garbage, I breathe in. Knowing that without space there would be no garbage, I breathe out.
Consciousness in the garbage Without consciousness no garbage
In touch with the consciousness in the garbage, I breathe in. Knowing that without consciousness there would be no garbage, I breathe out.
12 - Looking Deeply
(6 or 8 steps)
This exercise originates in the Vajracchedika Prajnaparamita sutra (in English, the Diamond Sutra), whose purpose is to help us break through our habitual thought patterns, in this case, the following four conceptions: 1. the conception of myself as a separately existing entity, 2. the concept of the human species as a separately existing species, 3. the conception of animal species as separately existing, and 4. the conception of a lifespan as beginning with birth and ending with death.
short 6 steps, long 8 steps
Myself as five aggregates Roots in all that is
Aware of myself as a collection of five aggregates [body, feelings, perceptions, mental formations, consciousness], I breathe in. Seeing these five aggregates [as impermanent, and] rooted in all that is, I breathe out.
Myself made of nonself elements Separate entity, erroneous perception
Aware of myself as made up of what is not myself (vapor, water, air, ancestors, habits, society, economics), I breathe in. Seeing that my everyday perception of myself of a separate entity is in error, I breathe out.
Humans one animal species No human species without other species
Aware of the human species as an animal species, though it has a culture and has become sovereign of the earth, I breathe in. Seeing that the human species cannot exist without the animal, vegetable, and mineral species, I breathe out.
Humans in animal, vegetable, and mineral species Separate species, erroneous idea
Seeing the presence of the human species in the presence of the animal, vegetable and mineral species, I breathe in. Seeing that the idea of myself as belonging to a separate, independent species is in error, I breathe out.
Animal species have consciousness No animal species without vegetable and mineral species
Aware of all animal species as subject to birth and death, with feelings and consciousness, I breathe in. Seeing that the animal species cannot exist without the presence of the vegetable and mineral species, the sun, the water, and the air, I breathe out.
Animals in non-sentient species Everyday perception of animals erroneous
Seeing the presence of the animal species in the non-sentient species, like plants, minerals, sun, water, and air, I breathe in. Seeing that my everyday perception of an animal is in error, I breathe out.
My beginning, my ending No beginning, no ending
Aware of my life beginning at my birth and ending with my death, I breathe in. Seeing that I was already present at my birth in many different forms and that I shall be present when I die in many different forms (the sun, the water, the air, the earth, ancestors, descendants, habits, society, economics), I breathe out.
Life unbounded Life span, erroneous perception
Seeing that my lifespan is not bounded by the span of my birth and death, I breathe in. Seeing that my perception of a lifespan is in error, I breathe out.
13 - Looking Deeply
(5 or 9 steps)
This exercise is based on the Avatamsaka and Saddharmapundarika sutras. Here the meditators can discover that neither they themselves nor anything that exists is subject to birth or death. To be born is to appear to be born, and to die is to appear to die. In the historical dimension, the Buddha
Śākyamuni and all other Buddhas appear to be born, become enlightened, offer the teachings, and pass into
Nirvāṇa. In the ultimate dimension, a Buddha has been arising and teaching since beginningless time; so it is with the leaf and so it is with you.
short 5 steps, long 9 steps
Picking up leaf Interdependent nature
Aware of myself picking up an autumn leaf, I breathe in. Touching the wonderful interdependent nature of that leaf, I breathe out.
Alive here, now Interdependent life in and around me
Aware of myself alive here and now, I breathe in. Touching the wonderful interdependent nature of life in me and around me, I breathe out.
Leaf to earth, earth to leaf Ten thousand different forms
Aware of the leaf returning to the earth and arising as a new leaf, I breathe in. Seeing the leaf in ten thousand different forms of birth and death, I breathe out.
Part of interdependence Many different forms
Aware of myself as a part of the wonderful, interdependent existence, I breathe in. Seeing that I become manifest under many different forms, I breathe out.
Leaf only appears to be born and die I only appear to be born and die
Seeing that the leaf is not really born, does not really die, but only appears to be born and die, I breathe in. Seeing that I do not really pass through birth and death, but only appear to, I breathe out.
Leaf functions in multiple universes I function in multiple universes
Seeing that the leaf functions in multiple universes, I breathe in. Seeing that I function in multiple universes, I breathe out.
Leaf's work beginningless My work beginningless
Seeing that the leaf has accomplished its work from beginningless time, I breathe in. Seeing that I have accomplished my work from beginningless time, I breathe out.
Leaf is what it wants to be I am what I want to be
Seeing that the leaf is already what it wants to become, I breathe in. Seeing that I am already what I want to become, I breathe out.
Leaf's past lives without beginning My past lives without beginning
Seeing that the leaf can call up all its past lives from beginningless time, I breathe in. Seeing that I can call up all my past lives from beginningless time, I breathe out.
VI - Representing the Buddha
When we take refuge in the Buddha, it is the Buddha of our own consciousness. Buddha is not a personal name. It is an epithet meaning awakened. All beings have the capacity to be awake and to realize understanding and compassion.
1 - Mindfulness of the Buddha-nature
(6 or 12 steps)
This exercise is to help people relax in either the sitting or the lying position. We can use it for ourselves when we are lying in bed to relax totally as we fall asleep. One can repeat the phrases as many times as necessary to invite total relaxation.
short 6 steps, long 12 steps
Buddha sits I do not have to sit
Breathing in, I let the Buddha sit. Breathing out, I do not have to sit.
Buddha breathes I do not have to breathe
Breathing in, I let the Buddha breathe. Breathing out, I do not have to breathe.
Buddha is sitting I enjoy the sitting
Breathing in, the Buddha is sitting. Breathing out, I enjoy the sitting.
Buddha is breathing I enjoy the breathing
Breathing in, the Buddha is breathing. Breathing out, I enjoy the breathing.
Buddha is the sitting I am the sitting
Breathing in, the Buddha is the sitting. Breathing out, I am the sitting.
Buddha is the breathing I am the breathing
Breathing in, the Buddha is the breathing. Breathing out, I am the breathing.
Only the sitting Only the breathing
Breathing in, there is only the sitting. Breathing out, there is only the breathing.
No sitter No breather
Breathing in, there is no sitter. Breathing out, there is no breather.
Peace while sitting Joy while breathing
Breathing in, there is peace while sitting. Breathing out, there is joy while breathing.
Peace is the sitting Joy is the breathing
Breathing in, peace is the sitting. Breathing out, joy is the breathing.
2 - Buddha is Resting
(6 or 12 steps)
This exercise is to help people relax in either the sitting or the lying position. We can use it for ourselves when we are lying in bed to relax totally as we fall asleep. One can repeat the phrases as many times as necessary to invite total relaxation.
short 6 steps, long 12 steps
Buddha breathing I enjoy breathing
Breathing in, Buddha is breathing gently. Breathing out, I enjoy breathing gently.
Buddha is lying down I enjoy lying down
Breathing in, the Buddha is lying down comfortably. Breathing out, I enjoy lying comfortably.
Peace while breathing Joy while lying down
Breathing in, there is peace while breathing gently. Breathing out, there is joy while lying comfortably.
Peace is the breathing Joy is the relaxation
Breathing in, peace is the gentle breathing. Breathing out, joy is the relaxation.
Buddha breathing gently Buddha is resting
Breathing in, Buddha is breathing gently. Breathing out, Buddha is resting.
I enjoy breathing gently I enjoy resting
Breathing in, I enjoy breathing gently. Breathing out, I enjoy resting.
Peace while breathing Joy while resting
Breathing in, there is peace while breathing gently. Breathing out, there is joy while resting.
Peace is gentle breathing Joy is resting
Breathing in, peace is the gently breathing. Breathing out, joy is the resting.
Buddha breathing gently I enjoy breathing gently
Breathing in, Buddha is breathing gently. Breathing out, I enjoy breathing gently.
Buddha is free I enjoy the freedom
Breathing in, Buddha is free. Breathing out, I enjoy the freedom.
Peace while breathing Joy while free
Breathing in, there is peace while breathing gently. Breathing out, there is joy while feeling free.
Breathing is peace Freedom is joy
Breathing in, breathing gently is peace. Breathing out, freedom is joy.
3 - The Buddha Has Arrived
(4 steps)
This exercise, like the preceding two, is to help us be in touch the Buddha nature in ourselves directly. It can be used when we are anywhere, even for a very short time, when we need the support of the Buddha.
Buddha breathes with my lungs I enjoy the breathing
Breathing in, the Buddha is breathing with my lungs. Breathing out, I enjoy the breathing.
Buddha sits with my back I enjoy the sitting
Breathing in, the Buddha is sitting with my back. Breathing out, I enjoy the sitting.
Buddha dwells in the island of self I dwell in the island of self
Breathing in, the Buddha dwells in the island of self. Breathing out, I can dwell in the island of myself.
Buddha has arrived I enjoy arriving
Breathing in, the Buddha has arrived. Breathing out, I enjoy arriving.
4 - The Buddha Before Me
(4 steps)
This meditation has been applied for more than a thousand years in countries with a Buddhist tradition. In Vietnam, it is used at the beginning of ceremonies before people bow deeply to the Buddha. The traditional wording is: Since the nature of the one who bows and the one who is bowed to is empty, the communication between us is perfect. This meditation is rooted in the teachings of interbeing, emptiness and non-duality,
Buddha sitting Joining palms
Seeing the Buddha before me in the seated meditation position, I breathe in. Joining my palms in [gratitude and] respect, I breathe out.
Buddha in me Me in Buddha
Seeing the Buddha in me, I breathe in. Seeing myself in the Buddha, I breathe out.
Buddha smiles, no boundary I smile, no boundary
Seeing the boundary between myself and the Buddha disappear as the Buddha smiles, I breathe in. Seeing the boundary between the one who respects and the one who is respected disappear as I smile, I breathe out.
Bowing deeply to Buddha Strength of Buddha in me
Seeing myself bowing deeply to Buddha, I breathe in. Seeing the strength of the Buddha enter me, I breathe out.
5 - Mindfulness of the Awakened One
(3 steps)
This meditation has been applied for more than a thousand years in countries with a Buddhist tradition. In Vietnam, it is used at the beginning of ceremonies before people bow deeply to the Buddha. The traditional wording is: Since the nature of the one who bows and the one who is bowed to is empty, the communication between us is perfect. This meditation is rooted in the teachings of interbeing, emptiness and non-duality,
Buddha before me Joining palms
Seeing the Buddha before me, I breathe in. Seeing myself join my palms in respect, I breathe out.
Buddha before me and behind me Joining palms, bowing
Seeing the Buddha before me and behind me, I breathe in. Seeing myself join my palms and bow my head in respect to the Buddha before and behind me, I breathe out.
Innumerable Buddhas One of me bowing to each Buddha
Seeing Buddhas in the ten directions, numerous as the sands of the Oceans, I breathe in. Seeing before each Buddha an image of myself bowing, I breathe out.
Representing My Teacher
(7 steps)
This meditation was offered at the Ceremony of Transition for Thích Nhất Hạnh, being recognized among the ancestral teachers of our lineage, at the second anniversary of his passing from his physical body.
Aware of lungs Inviting Thầy to breathe with lungs
Breathing in, I am aware of my lungs. Breathing out , I invite Thầy to breathe with my lungs.
Thầy is breathing I enjoy breathing with Thầy
Breathing in, I am aware that Thầy is breathing. Breathing out, I enjoy breathing with Thầy.
Quality of Thầy's breathing Enjoying Thầy's breathing
Breathing in, I feel the high quality of Thầy's breathing. Breathing out, I enjoy the high quality of Thầy's breathing.
Aware of my back Inviting Thầy to sit with my back
Breathing in, I am aware of my back. Breathing out, I invite Thầy to sit with my back.
Thầy is sitting I enjoy sitting with Thầy
Breathing in, I am aware that Thầy is sitting. Breathing out, I enjoy sitting with Thầy.
Quality of Thầy's sitting Enjoying Thầy's sitting
Breathing in, I feel the high quality of Thầy's sitting. Breathing out, I enjoy the high quality of Thầy's sitting.
Present moment Wonderful moment
Breathing in, I am aware of the present moment. Breathing out, this is a wonderful moment.
VII - My Parents, Myself
There are many ways we can usefully apply the teachings of no self in our daily lives. One of the most effective and easiest ways is to see our parents and our ancestors as non-self elements of what we call myself. Myself is nothing more than an appellation for a whole line of ancestors [both physical and spiritual] whom I represent.
1 - My Parents in Me
(11 steps)
This exercise has helped many young people re-establish happy and stable relations with their parents. At the same time, it has helped them transform accumulated hatred and resentment that began gathering in them at a very young age. There are people who cannot even think about their mothers and their fathers without feelings of hatred and sorrow. There are always seeds of love in the hearts of parents and children, but because we do not know how to water those seeds, and especially because we do not know how to resolve resentments when they are newly sown, both generations often find it extremely difficult to accept each other.
Myself five years old Smiling
Seeing myself as a five-year-old child, I breathe in. Smiling to the five-year-old child, I breathe out.
Five year old fragile Smiling
Seeing the five-year-old as fragile and vulnerable, I breathe in. Smiling with love to the five-year-old in me, I breathe out.
Father five years old Smiling
Seeing my father as a five-year-old boy, I breathe in. Smiling to my father as a five-year-old boy, I breathe out.
Father fragile and vulnerable Smiling
Seeing my five-year-old father as fragile and vulnerable, I breathe in. Smiling with love and understanding to my father as a five-year-old boy, I breathe out.
Mother five years old Smiling
Seeing my mother as a five-year-old girl, I breathe in. Smiling to my mother as a five-year-old girl, I breathe out.
Mother fragile and vulnerable Smiling
Seeing my five-year-old mother as fragile and vulnerable, I breathe in. Smiling with love and understanding to my mother as a five-year-old girl, I breathe out.
Father suffering as a child Mother suffering as a child
Seeing my father suffering as a child, I breathe in. Seeing my mother suffering as a child, I breathe out.
Father in me Smiling
Seeing my father in me, I breathe in. Smiling to my father in me, I breathe out.
Mother in me Smiling
Seeing my mother in me, I breathe in. Smiling to my mother in me, I breathe out.
Difficulties of father in me Releasing father in me
Understanding the difficulties that my father in me has, I breathe in. Determined to practice for the release of both my father and me, I breathe out.
Difficulties of mother in me Releasing mother in me
Understanding the difficulties that my mother in me has, I breathe in. Determined to practice for the release of both my mother and me, I breathe out.
My Parents in Me, Freedom
(6 steps)
We are the continuation of our father and our mother, as they were the continuation of both their father and their mother. Since many of our parents' attributes, attitudes and actions have been transmitted to us, our relationship to them is also our relationship to our self. That line of fathers and mothers flows through us, uninterrupted. Breathing in, we can smile to the past, smile to the present, and smile to the future, without being caught or limited by notions of our father or our mother or ourselves.
"You may have an idea of your father and mother outside of you. When you meditate, as in the above exercises, you will also have an idea of your father and mother within you. If your parents are still living, or if they are no longer alive in their bodies but alive in you, they will benefit from your practice of breathing with them."
You may wish to switch meditation from your father to your mother
Myself five years old Smiling
Seeing myself as a five-year-old child, I breathe in. Smiling to the five-year-old child, I breathe out.
Father five years old Smiling
Seeing my father as a five-year-old boy, I breathe in. Smiling to my father as a five-year-old boy, I breathe out.
Father fragile and vulnerable Smiling
Seeing my five-year-old father as fragile and vulnerable, I breathe in. Smiling with love and understanding to my father as a five-year-old boy, I breathe out.
Father suffering as a child Feeling compassion
Seeing my father suffering as a child, I breathe in. Feeling compassion for my father, suffering as a child, I breathe out.
Father in me Smiling
Seeing my father in me, I breathe in. Smiling to my father in me, I breathe out.
Difficulties of father in me Releasing father in me
Understanding the difficulties that my father in me has, I breathe in. Determined to practice for the release of both my father and me, I breathe out.
Blood Ancestors in Me, Freedom
(11 steps)
We are the continuation of our father and our mother, as they were the continuation of both their father and their mother. Since many of our parents' attributes, attitudes and actions have been transmitted to us, their hopes and their fears are alive in us, and in the present moment we have the ability to transform those hopes and fears. Our mindful breath is the where that transformation is manifested. This path brings freedom from the hopes and fears of our blood ancestors, and allows us to live lightly and choose wisely. We transform our own hopes and fears in the same way, and in so doing free out blood and spiritual descendants, allowing them to live lightly and choose wisely according to the conditions of their time.
Arrive with in breath Rest with the out breath
Breathing in, I arrive with my in breath. Breathing out, I rest with my out breath.
Father breathing peacefully Mother resting mindfully
Breathing in, I see my father breathing peacefully. Breathing out, I see my mother resting mindfully.
Ancestors peaceful Ancestors mindful
Breathing in, I see my blood ancestors breathing peacefully. Breathing out, I see my blood ancestors resting mindfully.
<li><span class="hint">Ancestors' hopes<br>Smiling</span>
Breathing in, I see the hopes of my blood ancestors, present in me.<br />
Breathing out, I smile to my ancestors' hopes, alive in me now.
<li><span class="hint">My life transforms ancestors' hopes<br>Freedom</span>
Breathing in, I see my life is a transformation of my ancestors' hopes.<br />
Breathing out, I see myself free from my ancestors' hopes.
<li><span class="hint">Mindful breath transforms hopes<br>Freedom</span>
Breathing in, I see my hopes transformed by my mindful breath.<br />
Breathing out, I see myself free from my hopes.
<li><span class="hint">Ancestors' fears<br>Smiling</span>
Breathing in, I see the fears of my blood ancestors, present in me.<br />
Breathing out, I smile to my ancestors' fears, alive in me now.
<li><span class="hint">My life transforms ancestors' fears<br>Freedom</span>
Breathing in, I see my life transforms my ancestors' fears.<br />
Breathing out, I see myself free from my ancestors' fears.
<li><span class="hint">Mindful breath transforms fears<br>Freedom</span>
Breathing in, I see my fears are transformed by my mindful breath.<br />
Breathing out, I am free from my fears.
<li><span class="hint">Smile to father and mother<br>Smile to ancestors</span>
Breathing in, I smile to my father and to my mother.<br />
Breathing out, I smile to my blood ancestors.
<li><span class="hint">Breathing in<br>Breathing out</span>
Breathing in, I am only breathing in.<br />
Breathing out, I am only breathing out.
</ol>
My Parents in Me, Watering Seeds
(6 steps)
You may wish to switch meditation from your father to your mother
Myself five years old Smiling
Seeing myself as a five year old child, I breathe in. Smiling to the five year old child, I breathe out .
Father five years old Smiling
Seeing my father as a five-year-old boy, I breathe in. Smiling to my father as a five-year-old boy, I breathe out.
Father fragile and vulnerable Father strong and resilient
Seeing my five-year-old father as fragile and vulnerable, I breathe in. Seeing my five-year-old father also strong and resilient, I breathe out.
Father present in me now Bowing with acceptance and respect
Aware of my father present in me now, I breathe in. Bowing with acceptance and respect to my father, present in me now, I breathe out.
Seeds of father Watering with compassion
Smiling to the seeds of my father present in me now, I breathe in. Watering the seeds of my father with love and with compassion, I breathe out.
Practice for father and me Offering fruits
Knowing that my diligent practice benefits both my father and me, I breathe in. Offering the fruits of my diligent practice to both my father and myself, I breathe out.
2 - My Parents in Me
(6 steps)
"There was a day when, in my sitting meditation, I said to his father, who had already passed away many years before: 'Father, we have succeeded.' I meant that we had succeeded in realizing the stopping and peace that is the fruit of meditation. While my father was alive he was a civil servant and hardly ever had the time to practice sitting meditation and feel the joy of stopping.Now as I sat in meditation, I saw that as I meditated, my father was also meditating.
"You may have an idea of your father and mother outside of you. When you meditate, as in the above exercises, you will also have an idea of your father and mother within you. If your parents are still alive, you will see that they will benefit from your practice of breathing with them."
You may wish to switch from the simple variation to another wording.
You may also enjoy switching from father first, to embrace your parents equally.
Father breathing in with me Father breathing out with me
Breathing in, my father is breathing in with me. Breathing out, my father is breathing out with me.
My father's back My father's lungs
Breathing in, I am sitting with my father's back. Breathing out, I am breathing with my father's lungs.
I feel light and at ease Papa, are you light and at ease?
Breathing in, I feel light and at ease. Breathing out, Papa, do you feel light and at ease?
Mother breathing in with me Mother breathing out with me
Breathing in, my mother is breathing in with me. Breathing out, my mother is breathing out with me.
My mother's back My mother's lungs
Breathing in, I am sitting with my mother's back. Breathing out, I am breathing with my mother's lungs.
I feel light and at ease Mama, are you light and at ease?
Breathing in, I feel light and at ease. Breathing out, Mama, do you feel light and at ease?
No Judgment, Mindful Breath
(6 steps)
Aware of child Smiling to child
Breathing in, I am aware of the five-year-old child I was, present in me now. Breathing out, I smile to the five-year-old child I was, present in me now.
Fearful child Mindful breath
Breathing in, I am aware of the five-year-old child, overcome with fear. Breathing out, I do not judge the fearful child; I practice breathing mindfully.
Unhappy child Mindful breath
Breathing in, I am aware of the five-year-old child, overcome with sadness. Breathing out, I do not judge the unhappy child; I practice breathing mindfully.
Angry child Mindful breath
Breathing in, I am aware of the five-year-old child, swept away by anger. Breathing out, I do not judge the angry child; I practice breathing mindfully.
Happy child Mindful breath
Breathing in, I am aware of the five-year-old child, full of affection and happy. Breathing out, I do not judge the happy child; I practice breathing mindfully.
Aware of child Breathing mindfully
Breathing in, I am aware of the five-year-old child I was, present in me now. Breathing out, I practice mindful breathing with the child.
Capable of care
(6 steps)
Some times when we are small, the adults caring for us are unable to give the kind of love and protection that we as small beings most need. Perhaps the environment around us watered seeds of fear or of lack. Some times we as children are unable to understand receive the nourishment of love that in the form it is offered to us. These are the conditions of our childhood.
As adults, we are able to look deeply and see the fragilities and needs of this young self, alive in us today. We look deeply, and with our practice are able to provide the protection, care, and love that can help the young child flourish. Breathing in, we see the child and the adult are one. We practice asking and receiving the nourishing support of our adult self.
Myself five years old Receiving food and shelter
Breathing in, I see myself as a five year old child. Breathing out, I see the five year old receiving food and shelter.
Five-year-old free of cares Smiling
Breathing in, I see the five year old child free of cares, playing in the sun. Breathing out, I see the five year old child playing and smiling.
Not feeling love Seed of suffering
Breathing in, I see the five year old child not feeling loved and protected. Breathing out, I see the child carrying a seed of suffering.
Feeling compassion Opening arms
Breathing in, I see myself the caring parent, feeling compassion for the five year old child. Breathing out, I see myself acting with compassion, and opening my arms for the child.
Child in my arms Embrace and safety one
Breathing in, I see the five-year-old child running to my arms. Breathing out, I see that my embrace and the child's safety are one.
Capable of caring Capable of requesting care
Breathing in, I see that I am capable of caring for the child in me. Breathing out, I see that I am capable of asking for nourishment, in the form of healthy foods, sense impressions, intentions, and seeds of consciousness.
VIII - The Sutras
Guided meditations that reflect on the sutras and other Dharma teachings.
The Four Noble Truths, Welcoming Stillness
(4 steps)
After realizing complete, perfect awakening, the Buddha had to find words to share his insight. He [had found] the water, but he had to discover jars like the Four Noble Truths and the Noble Eightfold Path to hold it. The Four Noble Truths are the cream of the Buddha’s teaching. [He helps us see that] our suffering is holy if we embrace it and look deeply into it. If we don’t, it isn’t holy at all. We just drown in the ocean of suffering.
Aware of suffering Looking deeply
Breathing in, I am aware that suffering exists, in me and in others. Breathing out, I go to the Buddha for support, so that I can look deeply and embrace suffering.
Roots of suffering Looking deeply
Breathing in, I am aware that ingesting certain material and spiritual foods cause me to suffer. Breathing out, I go to the Dharma for support, so that I can look deeply into how my suffering came to be.
Cessation of creating suffering Looking deeply
Breathing in, I am aware that I can refrain from doing things that make me and others suffer. Breathing out, I go to the Sangha for support, so that I can look deeply at the practices that cultivate peace and happiness.
Path to the cessation of suffering Looking deeply
Breathing in, I clearly see the path of light and beauty in the world. Breathing out, I go to myself for support, looking deeply to recognize what is beneficial to myself and those around me.
The Three Jewels, Taking Refuge
(3 steps)
Thầy wrote the book Old Path, White Clouds to help readers touch the human being that was the Buddha. A great teacher from the Sakya clan of the mountains of northern India, he lived and breathed like we do, ate and slept like we do, came into being and un-became just as every human has since we first walked upright. Because the Buddha was human, his teachings are not mystical but practical and attainable. We all have within us the conditions to realize an awakening, to live free from fear and suffering. By "taking refuge", we happily dedicate ourselves to study and practice, to become healthier and more joyful in this life.
Refuge in Buddha Shows the way
Breathing in, I take refuge in the Buddha. Breathing out, I see within me the one who shows me the way in this life.
Refuge in Dharma Understanding and love
Breathing in, I take refuge in the Dharma. Breathing out, I see within me the way of understanding and of love.
Refuge in Sangha Harmony and awareness
Breathing in, I take refuge in the Sangha. Breathing out, I see within me the community that lives in harmony and awareness.
The Four Dharma Seals of Plum Village
(4 steps)
Present moment Currents of being
Breathing in, I have arrived in the very present moment. Breathing out, I am home in my body, feelings, perceptions, mental formations and consciousness: the five currents of my being.
Sangha body Flowing as a river
Breathing in, I see myself an element of the Sangha Body, supporting the life of the community, while being supported by the living community. Breathing out, I see myself in harmony with my practice community: we go as a river.
Three times inter-are Four truths inter-are
Breathing in, I see that the Three Times -- what I consider to be the past, what I experience as the present, and what I imagine to be the future -- exist one within another. Breathing out, I see that the Four Truths -- the existence of suffering, the causes of suffering, the cessation of causing suffering, and the path to the cessation of suffering -- also exist one within another.
Practice is ripening Moment by moment
Breathing in, I see in the results of my actions that my practice is ripening, moment by moment. Breathing out, I see that the fruit of my practice ripens beautifully and gradually.
The Full Awareness of Breathing
(8 steps)
The steps on the path to full awareness are distinct, but they are not separate: each step contains within it the entire journey, intention and realization. Aware that I am breathing in, I am letting go; making my mind happy, I calm the body; aware of the impermanent nature all dharmas, I am aware of my constructed thoughts.
You may wish to switch meditation from awareness of mental formations to awareness of difficult emotions
Short Long
Breathing in a short breath, I know I am breathing in a short breath. Breathing out a long breath, I am know I am breathing out a long breath.
Body Calm
Breathing in, I am aware of my whole body. Breathing out, I calm my whole body.
Joyful Happy
Breathing in, I feel joyful. Breathing out, I feel happy.
Mental formations Calm
Breathing in, I am aware of my mental formations. Breathing out, I calm my mental formations.
Mind Happy
Breathing in, I am aware of the activity of my mind. Breathing out, I make my mind happy.
Concentrate Liberate
Breathing in, I concentrate my mind. Breathing out, I liberate my mind.
Impermanent Aimless
Breathing in, I observe the impermanent nature of all phenomena. Breathing out, I observe the disappearance of desire.
End of suffering Freedom
Breathing in, I observe the cessation of causing suffering. Breathing out, I observe letting go.
First Establishment of Mindfulness, Welcoming Stillness
(4 steps)
The First Establishment of Mindfulness brings us into the present moment with the simple practice of following our breath. When we are aware of the gentle waves of our breathing, we have the conditions to observe and to calm our physical body. Arriving to stillness, we are able to see the sensations and perceptions that touch our being and attract our attention.
Breathing in Breathing out
Breathing in a short breath, I know I am breathing in a short breath. Breathing out a short breath, I know I am breathing out a short breath.
Breathing in Breathing out
Breathing in a long breath, I know I am breathing in a long breath. Breathing out a long breath, I know I am breathing out a long breath.
Aware of body Smiling to body
Breathing in, I am aware of my whole body. Breathing out, I smile to my whole body.
Calming whole body Welcoming stillness
Breathing in, I calm my whole body. Breathing out, I welcome stillness to my whole body.
Second Establishment of Mindfulness, Cultivating Joy
(4 steps)
Once we have cultivated stillness in our bodies, the Second Establishment of Mindfulness helps us become aware of the joy that is all around and within us. With light in our hearts, we create the conditions for clear perceptions and a quiet mind.
You may wish to switch meditation from awareness of mental formations to awareness of difficult emotions
Aware of joy Joyful
Aware of the presence of joy, I breathe in. Feeling joyful, I breathe out.
Aware of happiness Happy
Aware of the presence of happiness, I breathe in. Feeling happy, I breathe out.
Mental formations Smiling
Aware of my mental formations, I breathe in. Smiling to my mental formations, I breathe out.
Mental formations At ease
Calming my mental formations, I breathe in. Feeling at ease, I breathe out.
Third Establishment of Mindfulness, Freeing the Mind
(4 steps)
Once we have stilled our bodies and calmed our emotions, the conditions are favorable for observing and nourishing the mind. The nature of mind is to create thought, and it does so, constantly. Just as our bodies are uplifted when we eat wholesome and nourishing food, the mind is made happy when we give it stillness, calm and nourishing thoughts. A quiet mind can concentrate our attention, looking deeply into the true nature of being. Looking deeply, we are freed from notions and discrimination.
Aware of mind Smiling
Breathing in, I am aware of the activity of my mind. Breathing out, I smile to the activity of my mind.
Mind happy Smiling
Breathing in, I make my mind happy. Breathing out, I smile to my happy mind.
Concentrated mind Smiling
Breathing in, I concentrate my mind. Breathing out, I smile to my concentrated mind.
Liberated mind Smiling
Breathing in, I liberate my mind. Breathing out, I smile to my liberated mind.
Fourth Establishment of Mindfulness,
Nirvāṇa
(4 steps)
With our body and breath in stillness, and our feelings and our mind calm and happy, the door to the Fourth Establishment of Mindfulness stands open. Welcoming an awareness of impermanence, we can observe impermanence. Welcoming the dissolution of desire, we are not pulled this way and that. Loosed from the tides of desire, our suffering subsides, and the water of our being is still. As the still water of our being reflects all that is, we are free.
Impermanent Smiling
Breathing in, I observe the impermanent nature of all phenomena. Breathing out, I smile to the impermanent nature of all phenomena.
No craving Smiling
Breathing in, I observe the disappearance of craving. Breathing out, I smile to the disappearance of craving.
No suffering Smiling
Breathing in, I observe the cessation of causing suffering. Breathing out, I smile to the cessation of causing suffering.
Free Smiling
Breathing in, I observe letting go. Breathing out, I smile to freedom.
The Eighteen Realms of Phenomena
(18 steps)
When
Anāthapiṇḍika, the lay disciple of the Buddha, was about to pass away and was in great pain he was given teachings by the Venerable
Śāriputra to help him let go of ideas of self and life span. These teachings can be found in the Sutra on Teachings to be Given to the Sick. After
Śāriputra guided
Anāthapiṇḍika in a meditation on the Buddha, the Dharma and the Sangha, to nourish the seeds of joy in him, he began to offer the cream of the Buddha’s teachings: “Friend
Anāthapiṇḍika, please meditate like this: ‘These eyes are not me. I am not caught in these eyes.’”
Eyes Impermanent
Breathing in, I am aware of the eyes; Breathing out, the eyes are not a permanent and independent Self.
Ears Impermanent
Breathing in, I am aware of the ears; Breathing out, the ears are not a permanent and independent Self.
Nose Impermanent
Breathing in, I am aware of the nose; Breathing out, the nose is not a permanent and independent Self.
Tongue Impermanent
Breathing in, I am aware of the tongue; Breathing out, the tongue is not a permanent and independent Self.
Physical body Impermanent
Breathing in, I am aware of the physical body; Breathing out, the physical body is not a permanent and independent Self.
Brain Impermanent
Breathing in, I am aware of the brain; Breathing out, the brain is not a permanent and independent Self.
Forms Impermanent
Breathing in, I am aware of physical forms; Breathing out, no physical form has a permanent and independent Self.
Sounds Impermanent
Breathing in, I am aware of sounds; Breathing out, no sound has a permanent and independent Self.
Smells Impermanent
Breathing in, I am aware of smells; Breathing out, no smell has a permanent and independent Self.
Tastes Impermanent
Breathing in, I am aware of tastes; Breathing out, no taste has a permanent and independent Self.
Contact of the body Impermanent
Breathing in, I am aware of contact of the body; Breathing out, no contact of the body has a permanent and independent Self.
Mental formations Impermanent
Breathing in, I am aware of mental formations; Breathing out, no mental formation has a permanent and independent Self.
Seeing Impermanent
Breathing in, I am aware of seeing; Breathing out, seeing does not form a permanent and independent Self.
Hearing Impermanent
Breathing in, I am aware of hearing; Breathing out, hearing does not form a permanent and independent Self.
Smelling Impermanent
Breathing in, I am aware of smelling; Breathing out, smelling does not form a permanent and independent Self.
Tasting Impermanent
Breathing in, I am aware of tasting; Breathing out, tasting does not form a permanent and independent Self.
Touching Impermanent
Breathing in, I am aware of touching; Breathing out, touching does not form a permanent and independent Self.
Thinking Impermanent
Breathing in, I am aware of thinking; Breathing out, thinking does not form a permanent and independent Self.
The Five Remembrances
(6 steps)
When you deny the reality of life, you appreciate it less. The Buddha recommended that we recite these lines daily, so that we aren't caught by the illusion of permanence, and clearly see the transitory nature of our physical self and of our relationships.
Old age No escape
Aware I am of the nature to grow old, I breathe in. Aware that I cannot escape growing old, I breathe out.
Ill health No escape
Aware I am of the nature to have ill health, I breathe in. Aware that I cannot escape ill health, I breathe out.
Death No escape
Aware I am of the nature to die, I breathe in. Aware that I cannot escape death, I breathe out.
Separation from what I hold dear No escape
Aware that all that is dear to me and everyone I love is of the nature to change, I breathe in. Aware that I cannot escape being separated from them, I breathe out.
Consequences of actions No escape
Aware that I inherit the results of my actions of body, speech and mind, I breathe in. Aware that my actions are my continuation, and I cannot escape their consequences, I breathe out.
Freedom of my true nature Smiling to my freedom
Aware that freedom is inherent in my true nature, I breathe in. Smiling to the freedom in my true nature, I breathe out.
The Five Skandhas
(6 steps)
Giving attention to the five separate elements of our being, and acknowledging that they are only dependent elements of what we are, allows us to more easily embrace the constantly changing patterns of life that we manifest, and to open the door of no-birth and no-death,
Aware of body More than body
Aware of this body, changing moment by moment, I breathe in. Feeling that I am much more than this physical form, I breathe out.
Aware of feelings More than feelings
Aware of these feelings that change moment by moment, I breathe in. Perceiving that I am much more than these feelings, I breathe out.
Aware of perceptions More than perceptions
Aware of these perceptions, that change moment by moment, I breathe in. Thinking that I am much more than what I perceive, I breathe out.
Aware of mental formations More than mental formations
Aware of these mental formations that change moment by moment, I breathe in. Understanding that I am much more than these mental formations, I breathe out.
Aware of consciousness Letting go
Aware of the seeds of consciousness that are in constant motion, I breathe in. Letting go of the notion that I am a permanent, independent self, I breathe out.
Watching the river Being the river
Watching from the bank of the river, while the currents combine in constantly shifting patterns, I breathe in. Watching from the bank of the river, while I am the river, I breathe out.
The Five Powers
(6 steps)
There are five (sometimes six) sources of spiritual power that through our individual and community practices we help to grow. Trust, sometimes called "faith", helps us step onto the path of awareness; Diligence carries us far along that road. Mindfulness, Concentration and Insight are cultivated through seated and engaged Buddhist meditation. And Letting Go is finding peace and ease with these powers, the Buddha-nature present within each of us.
Trust in lived experience Smiling
Breathing in, I embrace the power of trusting in my lived experience. Breathing out, I smile to my trust in lived experience.
Diligence to look deeply Smiling
Breathing in, I embrace the power of diligence to look deeply. Breathing out, I smile to my diligence in continuing to look deeply.
Miracle of mindfulness Smiling
Breathing in, I embrace the power of mindfulness that can transform suffering. Breathing out, I smile to the mindfulness that transforms my suffering.
Concentration Smiling
Breathing in, I embrace the power of concentration that arises with each mindful breath. Breathing out, I smile to the strength I gain from concentration.
Insight Smiling
Breathing in, I embrace the power of insight that is the fruit of this practice. Breathing out, I smile to the insight that is the fruit of my practice.
Letting go Smiling
Breathing in, I embrace the power to let go. Breathing out, I smile as I let go.
The Six
Pāramitās
(6 steps)
The Pāramitās are our actions. They are often described as petals of a single flower. Practicing any one of them deeply, you breathe the perfume of them all. In the same way that the Four Noble Truths are realized through mindfulness, concentration and insight, the Pāramitās are a skillful means to see and to study Right Action. Mindfulness plants the seed of awareness, concentration waters that seed, and insight is the flower that blooms.
Generosity and giving Vowing to practice
Breathing in, I embrace the pāramitā of generosity and giving. Breathing out, I vow to invite generosity and giving into each of my actions.
Mindfulness trainings Vowing to practice
Breathing in, I embrace the pāramitā of the precepts and mindfulness trainings. Breathing out, I vow to invite the mindfulness trainings into each of my actions.
Transforming suffering Vowing to practice
Breathing in, I embrace the pāramitā of receiving, bearing and transforming the pain inflicted on me. Breathing out, I vow to invite the transformation of suffering into each of my actions.
Energy and dedication Vowing to practice
Breathing in, I embrace the pāramitā of energy, dedication and perseverance. Breathing out, I vow to invite energy, dedication and perseverance into each of my actions.
Meditation and mindfulness Vowing to practice
Breathing in, I embrace the pāramitā of meditation and mindfulness. Breathing out, I vow to invite the presence of meditation and mindfulness into each of my actions.
Wisdom, insight, and understanding Vowing to practice
Breathing in, I embrace the pāramitā of wisdom, insight, and understanding. Breathing out, I vow to invite wisdom, insight, and understanding into each of my actions.
The Three Times
(6 steps)
The three times are present within us. Each moment is all moments: the child carries within her the seed of the adult and the seed of the elderly woman, seasoned by life; the adult has within him the freshness and the fears of the child, and the wisdom of his elder self; and the elder, in his or her weathered body, is the continuation of the flowers of the youth and the engaged adult.
Aware of past Unlimited
Breathing in, I am aware of what is past. Breathing out, I am not limited by the past.
Aware of present Unlimited
Breathing in, I am aware of what is present. Breathing out, I am not limited by the present.
Aware of future Unlimited
Breathing in, I am aware of what is future. Breathing out, I am not limited by the future.
Past in present Present in past
Breathing in, I observe the past continuing in the present. Breathing out, I welcome the present that has continued from the past.
Present in future Future in present
Breathing in, I observe the present continuing in the future. Breathing out, I welcome the future that has continued from the present.
All times in the Five Skandhas All times expressed through me
Breathing in, I see all times are threads in the fabric of my Five Skandhas. Breathing out, I see myself the living expression of past, present and future.
Looking Deeply, Metta
(4 steps)
You may wish to switch lovingkindness to another object of meditation.
Lovingkindness In me
As I breathe in, may I be filled with the Buddha's lovingkindness. As I breathe out, I am filled with the Buddha's lovingkindness.
Lovingkindness In you
As I breathe in, may you be filled with my lovingkindness. As I breathe out, you are filled with my lovingkindness.
Lovingkindness In others
As I breathe in, may others be filled with our lovingkindness. As I breathe out, others are filled with our lovingkindness.
Lovingkindness In all beings
As I breathe in, may all beings be filled with collective lovingkindness. As I breathe out, all beings are filled with collective lovingkindness.
IX - Mindfulness Trainings
Guided meditations inspired by and including the Five and Fourteen Mindfulness Trainings.
Training I: Openness
(6 or 12 steps)
The First Training of the Fourteen Mindfulness Trainings of the Order of Interbeing contemplates the suffering that is caused by blindly holding onto notions and beliefs. All teachings are only signposts that guide us toward the right views and right actions. All practices have value when they help relieve suffering in our selves, in others, and in our world. Knowing we are one with all life, we let go of our clinging to notions, and dedicate ourselves to cultivating peace.
short 6 steps, long 12 steps
In Out
Aware of my in-breath, I breathe in. Aware of my out-breath, I breathe out.
In Out
Aware of the in-breath of someone close to me, I breathe in. Aware of the out-breath of someone close to me, I breathe out.
In Out
Aware of the in-breath of someone I do not know, I breathe in. Aware of the out-breath of someone I do not know, I breathe out.
In Out
Aware of the in-breath of someone who causes me to suffer, I breathe in. Aware of the out-breath of someone who causes me to suffer, I breathe out.
No human an enemy Root of suffering in fear and hatred
Aware that no human being is my enemy, I breathe in. Aware that wrong perception due to fear and hatred is the root of suffering, I breathe out.
Seeds of fear and hatred in others Seeds of fear and hatred in me
Knowing the seeds of fear and hatred exist in every human being, I breathe in. Knowing the seeds of fear and hatred exist in me, I breathe out.
Suffering from ideology Determined not to be caught
Aware of the suffering created by fanaticism in others and in myself, I breathe in. Determined not to be bound to any doctrine, theory, or ideology, even Buddhist ones, I breathe out.
Guiding means Determined not to fight
Aware that the Buddhist teachings are guiding means to learn understanding and compassion, I breath in. Determined not to fight, kill, or die for any doctrine or notion, I breathe out.
Fanaticism misperception Determined to look with eyes of Interbeing
Aware that fanaticism is the result of dualistic and discriminatory perception, I breath in. Determined to train myself to look with openness and the Insight of Interbeing, I breathe out.
Cultivating peace Determined to share the fruit
Determined to cultivate peace when surrounded by conflict, I breathe in. Determined to share the fruit of my practice when surrounded by conflict, I breathe out.
Smile Smile
Aware of the in-breath of one who makes me suffer, I smile. Aware of the out-breath of one who makes me suffer, I smile
Smile Smile
Aware of my in-breath, I smile. Aware of my out-breath, I smile.
Training II: Non-attachment
(6 or 11 steps)
The Second Training of the Fourteen Mindfulness Trainings of the Order of Interbeing considers the ever-changing nature of life, and the nature of the mind to create notions of fixed and permanent truth. A moment and its experience are a snapshot of the world, limited to the surfaces that we perceive, and departed as soon as it has arrived. On this beautiful Path, we practice looking deeply, to see the impermanent nature and the inter-being of all phenomena. That light of understanding strengthens us and frees us.
short 6 steps, long 11 steps
In Out
Aware of my in-breath, I breathe in. Aware of my out-breath, I breathe out.
In Out
Aware of the in-breath of all human beings, I breathe in. Aware of the out-breath of all human beings, I breathe out.
In Out
Aware of the in-breath of all living things, I breathe in. Aware of the out-breath of all living things, I breathe out.
In Out
Aware of the collective in-breath of our Mother the Earth, I breathe in. Aware of the collective out-breath of our Mother the Earth, I breathe out.
Meeting the world Interpreting the world
Aware that I meet the world through the six sense organs, I breathe in. Knowing that I interpret the world through the six sense organs, I breathe out.
Suffering from attachment to views Determined to be free
Aware of the suffering created by my attachment to views and wrong perceptions, I breathe in. Determined to avoid being narrow-minded and bound to present views, I breathe out.
Practicing non-attachment Benefiting from collective wisdom
Determined to learn and practice non-attachment to views, I breathe in. Open to others’ experiences and insights in order to benefit from the collective wisdom, I breathe out.
Relative, changing truth Letting go
Aware that the knowledge I presently possess is not changeless, absolute truth, I breath in. Aware that insight is revealed through the practice of compassionate listening, deep looking, and letting go of notions, I breathe out.
Truth found in life Ready to learn
Aware that truth is found in life within and around me every moment, I breath in. Ready to learn throughout my life, I breathe out.
Bowing Smile
Aware of the in-breath of all living beings, I bow in gratitude. Aware of the out-breath of all living beings, I smile
Bowing Smile
Aware of my in-breath, I bow in gratitude. Aware of my out-breath, I smile.
Training III: Freedom of Thought
(6 or 11 steps)
The Third Training of the Fourteen Mindfulness Trainings of the Order of Interbeing considers the ever-changing nature of life, and the nature of the mind to create notions of fixed and permanent truth. A moment and its experience are a snapshot of the world, limited to the surfaces that we perceive, and departed as soon as it has arrived. On this beautiful Path, we practice looking deeply, to see the impermanent nature and the inter-being of all phenomena. That light of understanding strengthens us and frees us.
short 6 steps, long 10 steps
In Out
Aware of my in-breath, I breathe in. Aware of my out-breath, I breathe out.
Thinking Smiling
Aware of the activity of my mind, I breathe in. Smiling to the activity of my mind, I breathe out.
Understanding Smiling
Aware of the consciousness of all living beings, I breathe in. Smiling to the consciousness of all living beings, I breathe out.
Being Smiling
Aware of the consciousness of all that exists, I breathe in. Smiling to the consciousness of all that exists, I breathe out.
Interpreting the world Constant change
Aware that I interpret the world through the six sense organs, I breathe in. Knowing that the world I interpret is constantly changing, I breathe out.
Suffering from imposed views Identifying impositions
Aware of the suffering brought about when I impose my views on others, I breathe in. Aware that the use of authority, threat, money, propaganda or indoctrination is an imposition, I breathe out.
Words and actions affect others Determined not to impose our views
Knowing that body, speech and mind create actions that affect those around us, I breathe in. Determined not to force others, even our children, to adopt our views, I breathe out.
Respecting others Letting go
Committed to respecting the right of others to be different, I breath in. Allowing others to choose what to believe and how to decide, I breathe out.
Helping others practice Loving speech and compassion
Carefully helping others let go of and transform fanaticism and narrowness, I breath in. Carefully helping others practice loving speech and compassionate dialogue, I breathe out.
Interbeing Smiling
Aware of the consciousness shared by all that exists, I breathe in. Smiling to the consciousness shared by all that exists, I breathe out.
Breathing Smiling
Aware of our shared breath, I smile. Aware of my smiling, I smile.
Training IV: Awareness of Suffering
(6 or 10 steps)
The Fourth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing asks us to dwell in the present moment always, practicing with awareness so that we neither run from the discomforts of life, nor bury them in excesses and distraction. By cultivating the ability to observe, we are able to be intimate with our anxieties and sorrows. Knowing them well, we learn how they manifest in us and so how they manifest in others. Understanding brings responsibility, at the same time bringing to light all of tools we need to respond.
short 6 steps, long 10 steps
Breathing in Breathing out
Aware of my in-breath, I breathe in. Aware of my out-breath, I breathe out.
Suffering of the body Smiling
Aware of the suffering that arises from the body, I breathe in. Smiling to the suffering that arises from the body, I breathe out.
Suffering of the mind Smiling
Aware of the suffering that arises from the mind, I breathe in. Smiling to the suffering that arises from the mind, I breathe out.
Suffering of consciousness Smiling
Aware of the suffering that arises from the seeds of consciousness, I breathe in. Smiling to the suffering that arises from the seeds of consciousness, I breathe out.
Looking deeply Developing compassion
Aware that looking deeply at the nature of suffering can help me develop understanding and compassion, I breathe in. Determined to come home to myself, so I might recognize, accept, embrace and listen to suffering with the energy of mindfulness, I breathe out.
Not running away Practicing breathing
Determined not to run away from my suffering or cover it up through consumption, I breathe in. Practicing conscious breathing and walking to look deeply into the roots of my suffering, I breathe out.
Understanding my suffering Understanding others' suffering
Knowing I can realize the path to the transformation of suffering only when I deeply understand the roots of suffering, I breathe in. Determined to understand my own suffering, so I might understand the suffering of others, I breathe out.
Being with those who suffer Sharing the fruit of practice
Determined to find ways, including in-person and digital contact, to be with those who suffer, I breath in. Sharing the fruits of my practice to help others transform suffering into compassion, peace, and joy, I breathe out.
Lovely path Smiling
Aware there is a lovely path that leads to the cessation of suffering, I breathe in. Smiling to the lovely path that leads to the cessation of suffering, I breathe out
Present moment Smiling
Aware of my in-breath, I dwell in the present moment. Aware of my out-breath, I smile to this wonderful moment.
Training V: Compassionate, Healthy Living
(6 or 10 steps)
In the Fifth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing we observe the ways our consumption can bring suffering. We consider how we can change our habits of consuming to create healthier body, relationships, society and world.
short 6 steps, long 10 steps
World as body Smiling to body
Breathing in, the world becomes this body. Breathing out, this body becomes the world.
Edible foods as body Smiling to body
Aware of the edible foods that become this body, I breathe in. Smiling to the edible foods that are now this body, I breathe out.
Sense impressions as body Smiling to body
Aware of the sense impressions that become this body, I breathe in. Smiling to the sense impressions that are now this body, I breathe out.
Intentions as body Smiling to body
Aware of the intentions that become this body, I breathe in. Smiling to the intentions that are now this body, I breathe out.
True happiness in freedom Not accumulating wealth
Aware that true happiness is rooted in peace, solidity, freedom, and compassion, I breathe in. Determined not to accumulate wealth while millions are hungry and dying, I breathe out.
Aware of Right Effort Nourishing body and mind
Aware that taking fame, power, wealth, or sensual pleasure as the aim of my life can bring much suffering and despair, I breathe in. Determined to nourish my body and mind with healthy foods, sense impressions, volition, and consciousness, I breathe out.
Aware of Right Action Protecting body and mind
Aware that certain websites, electronic games, music, media, books and conversations bring toxins, I breathe in. Committed not to bring these toxins into my own or the collective body and consciousness, I breathe out.
Consuming mindfully Protecting the earth
Determined to consume in a way that preserves compassion, wellbeing, and joy in my body and my consciousness, I breath in. Vowing to protect the collective body and consciousness of my family, my society, and the earth, I breathe out.
Seeds of consciousness as body Smiling to body
Aware of the seeds of consciousness that become this body, I breathe in. Smiling to the seeds of consciousness that are now this body, I breathe out.
World as body Smiling to body
Aware of my in-breath, I observe the world in this body. Aware of my out-breath, I smile to the world in this body.
Training VI: Taking Care of Anger
(6 or 10 steps)
The Sixth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing invites us to embrace and care for the flames of anger as they arise in us. By observing and becoming familiar with the manifestation of anger, we are able to look deeply into its roots, and at the feelings of insecurity and sadness, and the mental formations that anger hides. Understanding the roots of our anger, and its faces as it arises, we can learn to transform destructive words and actions into ones of love and understanding.
short 6 steps, long 10 steps
Breathing in Breathing out
Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out.
Coals of anger Glow with life
Breathing in, my in-breath touches the seeds of anger that are dormant in my consciousness. Breathing out, the seeds of anger are touched by my out-breath and become coals that glow with life.
Flames of anger Burn without control
Breathing in, I am aware that the coals of anger can burst into flame. Breathing out, I am aware that the flames of anger can burn without control.
Fire of anger Burns everything
Breathing in, I know the fire of anger can burn my house to the ground. Breathing out, I know the fire of anger burns everything around me.
Anger creates suffering Committed to transforming anger
Aware that anger blocks communication and creates suffering, I breathe in. Committed to recognizing and transforming the seeds of anger that lie deep in my consciousness, I breathe out.
Not reacting Practicing mindfulness
Determined not to do or say anything when anger manifests, I breathe in. Determined to practice mindful breathing or mindful walking to acknowledge, embrace, and look deeply into my anger, I breathe out.
Lack of understanding Contemplating impermanence
Aware that the roots of anger can be found in the lack of understanding of the suffering in myself and others, I breathe in. Contemplating impermanence, looking with compassion at myself and at those I think cause my anger, to recognize the preciousness of my relationships, I breathe out.
Nourishing understanding Transforming anger
Determined to practice Right Diligence to nourish my capacity of understanding, love, joy and inclusiveness, I breath in. Vowing to gradually transform my anger, violence and fear, and to help others do the same, I breathe out.
Conscious breath Supports and protects
Breathing in, I am aware that my conscious breath can cool the fire of anger. Breathing out, I know that my conscious breath supports and protects everything around me.
Flower of peace Soothes all suffering
Aware of my in-breath, the flower of peace blooms in the garden of my heart. Aware of my out-breath, the fragrance of that flower soothes all suffering.
Training VII: Dwelling Happily in the Present Moment
(6 or 10 steps)
The Seventh Training of the Fourteen Mindfulness Trainings of the Order of Interbeing encourages us.
short 6 steps, long 10 steps
Breathing in Breathing out
Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out.
Rooted in the Earth Nourished
Breathing in, I see myself as a flower, deeply rooted in our Mother the Earth. Breathing out, I feel nourished and fresh.
Solid as the Earth Connected
Breathing in, I see myself as a mountain, manifestation of our Mother the Earth Breathing out, I feel solid and connected.
Alive with the Earth Reflecting
Breathing in, I see myself still water, source of all life on our Mother the Earth. Breathing out, I clearly reflect all that is.
Present Moment Living mindfully
Breathing in, I am aware that life is available only in the present moment. Breathing out, I will train myself to live each moment of daily life deeply and mindfully.
Not carried away Aware of here and now
Breathing in, I am determined not to let myself be carried away by regrets about the past, worries about the future, or craving, anger, or jealousy in the present. Breathing out, I vow to practice mindful breathing, to be aware of what is happening in the here and the now.
Touching healing elements Cultivating joy and understanding
Breathing in, I know mindful living is touching the wondrous, refreshing, and healing elements that are inside and around me, in all situations. Breathing out, I vow to cultivate seeds of joy, peace, love, and understanding in myself, to facilitate transformation and healing in my consciousness.
Mental attitude Living happily
Breathing in, I am aware that real happiness depends primarily on my mental attitude and not on external conditions. Breathing out, I live happily in the present moment, remembering that I already have more than enough conditions to be happy.
Fabric of the Earth Earth's body, my body
Breathing in, I see myself as space, many-jeweled fabric of our Mother the Earth Breathing out, I observe the body of our Mother the Earth in my body.
Mother Earth breathes in Mother Earth breathes out
Breathing in, our Mother the Earth breathes in. Breathing out, our Mother the Earth breathes out.
Training VIII: True Community and Communication
(6 or 10 steps)
The Eighth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing contemplates the affects of our words on our personal relationships. We observe how unskillful speech can divide people and communities, and create the conditions for outcomes that are the opposite of our deepest needs and our best intentions. We know that Right Speech nurtures true communication, and that true communication based in lovingkindness cultivates trust and strengthens community.
short 6 steps, long 10 steps
Breathing in Breathing out
Breathing in, I am aware of my breath coming in. Breathing out, I am aware of my breath going out.
Breath touching mind Breath becoming words
Breathing in, I see my in-breath touching body and mind. Breathing out, I see my breath and mind forming words that leave my body.
Words carried on the air Affecting myself and others
Breathing in, I am aware that words leaving my body are carried on the air around me. Breathing out, I know that words leaving my body affect myself as well as others.
My words touching others Water seeds of suffering or joy
Breathing in, I know the affects of my words may be multiplied, as they touch others and are passed on to those they touch. Breathing out, I know the affect of my words on others can water seeds of suffering or of joy.
Lack of communication Compassionate listening
Breathing in, I am aware that lack of communication always brings separation and suffering. Breathing out, I am committed to training myself in the practice of compassionate listening and loving speech.
Harmony of views Collective insight
Breathing in, I know that true community is rooted in inclusiveness and in the harmony of views, thinking and speech. Breathing out, I will practice sharing my understanding and experiences with members of my community, in order to arrive at a collective insight.
Listening without judgment Refraining from destructive speech
Breathing in, I am determined to practice listening deeply without judging or reacting. Breathing out, I vow to refrain from uttering words that can create discord or cause my communities to break.
Recognizing causes Taking responsibility
Breathing in, I will look deeply to recognize the causes and conditions, including my own habit energies, that bring about difficulties. Breathing out, I will take responsibility for the ways I may have contributed to conflict and keep communication open.
Choosing loving speech Inviting loving relationships
Breathing in, I see that with each in-breath I have the opportunity to choose loving speech. Breathing out, I know that loving speech invites loving relationships with individuals and within communities.
Breath touches me Breath touches others
Breathing in, my in-breath touches body and mind. Breathing out, my out-breath forms words that touch others.
Training IX: Truthful and Loving Speech
(6 or 10 steps)
The Ninth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing .
short 6 steps, long 10 steps
Breathing in Breathing out
Breathing in, I am aware of my breath coming in. Breathing out, I am aware of my breath going out.
Breath touching mind Breath becoming words
Breathing in, I see my in-breath touching body and mind. Breathing out, I see my breath and mind forming words that leave my body.
Words carried on the air Affecting myself and others
Breathing in, I am aware that words leaving my body are carried on the air around me. Breathing out, I know that words leaving my body affect myself as well as others.
My words touching others Water seeds of suffering or joy
Breathing in, I know the affects of my words may be multiplied, as they touch others and are passed on to those they touch. Breathing out, I know the affect of my words on others can water seeds of suffering or of joy.
Words bring joy or suffering Compassionate listening
Breathing in, I am aware that my words can create happiness as well as suffering. Breathing out, I am committed to using words that inspire joy, confidence and hope, and that help myself and others transform suffering.
Harmony of views Collective insight
Breathing in, I know that true community is rooted in inclusiveness and in the harmony of views, thinking and speech. Breathing out, I will practice sharing my understanding and experiences with members of my community, in order to arrive at a collective insight.
Listening without judgment Refraining from destructive speech
Breathing in, I am determined to practice listening deeply without judging or reacting. Breathing out, I vow to refrain from uttering words that can create discord or cause my communities to break.
Recognizing causes Taking responsibility
Breathing in, I will look deeply to recognize the causes and conditions, including my own habit energies, that bring about difficulties. Breathing out, I will take responsibility for the ways I may have contributed to conflict and keep communication open.
Choosing loving speech Inviting loving relationships
Breathing in, I see that with each in-breath I have the opportunity to choose loving speech. Breathing out, I know that loving speech invites loving relationships with individuals and within communities.
Breath touches me Breath touches others
Breathing in, my in-breath touches body and mind. Breathing out, my out-breath forms words that touch others.
Training X: Protecting and Nourishing the Sangha
(6 or 10 steps)
_Breathing Interbeing_: The Tenth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing.
short 6 steps, long 10 steps
I breathe in I breathe out
Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out.
We breathe in We breath out
Breathing in, I know that you are breathing in. Breathing out, I know that you are breathing out.
Practice community breathes in Practice community breathes out
Breathing in, I know that my practice community is breathing in. Breathing out, I know that my practice community is breathing out.
All beings breathe in All beings breathe out
Breathing in, I know that all living beings are breathing in. Breathing out, I know that all living beings are breathing out.
Sangha to realize compassion Not for personal gain
Breathing in, I am aware that the essence and aim of a Sangha is the realization of understanding and compassion. Breathing out, I am determined not to use the Buddhist community for personal power or profit, or to transform the community into a political instrument.
Standing against injustice Refraining from taking sides
Breathing in, I will nonetheless take a clear ethical stand against oppression, injustice, and destruction of the environment. Breathing out, I will strive to change the situation, without taking sides in a conflict.
Cells in the Sangha Body Generating mindfulness and insight
Breathing in, I am committed to learning to look with the eyes of interbeing, and to see myself and others as cells in one Sangha body. Breathing out, I will cultivate mindfulness, concentration and insight to nourish myself and to nourish the whole community.
Flowing as a river Collective awakening
Breathing in, I will actively work to build brotherhood and sisterhood, and to flow as a river. Breathing out, I will practice to develop the three real powers of understanding, love and cutting through afflictions, and to realize collective awakening.
All in-breath is one All out-breath is one
Breathing in, I see that my in-breath and the in-breath of all living beings is the same breath. Breathing out, I see that my out-breath and the out-breath of all living beings is the same breath.
Shared breath entering body Shared breath leaving body
Breathing in, I smile to the shared breath as it enters this body. Breathing out, I smile to the shared breath as it leaves this body.
Training XI: Right Livelihood
(6 or 10 steps)
The Eleventh Training of the Fourteen Mindfulness Trainings of the Order of Interbeing invites us to examine the consequences of our actions in the world as they are expressed in our chosen profession. We seek livelihood that contributes to the wellbeing of all species on earth and helps realize our ideal of understanding and compassion. By cultivating a lifestyle that is simple and free of craving, we create the conditions for similarly simple work, full of contentment and founded on the idea of "enough".
short 6 steps, long 10 steps
Aware of in-breath Aware of out-breath
As I breathe in, I am aware of my in-breath. As I breathe out, I am aware of my out-breath.
Aware of breathing Aware of mindfulness of breath
As I breathe in, I am aware of the act of breathing. As I breathe out, I am aware of the act of being mindful of my breathing.
Actions true belongings Actions water seeds of suffering or joy
As I breathe in, I know that my actions are my only true belongings. As I breathe out, I know that my actions can water the seeds of suffering or of joy.
Vocation as action Vocation can cultivate joy
As I breathe in, I know that my vocation is my greatest sustained action. As I breathe out, I know that my vocation can cultivate joy, peace and love.
Aware of harm Committed to work in peace
Breathing in, I am aware that great violence and injustice have been done to our environment and society. Breathing out, I am committed not to live with a vocation that is harmful to humans and nature.
Contribute to wellbeing Cultivate compassion
Breathing in, I will do my best to select a livelihood that contributes to the wellbeing of all species on earth. Breathing out, I will helps realize our ideal of understanding and compassion.
Aware of human realities Aware of place in ecosystem
Breathing in, I am aware of economic, political, and social realities around the world. Breathing out, I am aware of my interrelationship with the ecosystem.
Determined to behave responsibly Invest and purchase responsibly
Breathing in, I am determined to behave responsibly as a consumer and as a citizen. Breathing out, I will not invest in or purchase from companies that contribute to the depletion of natural resources, harm the earth, or deprive others of their chance to live.
Vocation as practice Action as transformation
As I breathe in, I see that my vocation is an opportunity for practicing the Dharma. As I breathe out, I see that every mindful action helps transform suffering.
Aware of breath Aware of mindfulness
As I breathe in, I am aware of the act of breathing. As I breathe out, I am aware of the act of being mindful.
Training XII: Reverence for Life
(6 or 10 steps)
The Twelfth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing.
short 6 steps, long 10 steps
Nourishing in-breath Nourishing out-breath
As I breathe in, my breath nourishes the life of this body. As I breathe out, my breath brings life to every cell of this body.
Loved ones nourished Breathing love
As I breathe in, I see the breath of my loved ones nourishing their living bodies. As I breathe out, I see the lungs of my loved ones filling and emptying with love.
Those who make me suffer nourished Breathing anger
As I breathe in, I see the breath of those that make me suffer nourishing their living bodies. As I breathe out, I see lungs of those that make me suffer filling and emptying in anger.
Those being slaughtered nourished Breathing fear
As I breathe in, I see the breath of animals in line at the slaughterhouse nourishing their living bodies. As I breathe out, I see the lungs of animals in line for slaughter filling and emptying in fear.
Aware of suffering Cultivating nonviolence
Breathing in, I am aware that much suffering is caused by war and conflict. Breathing out, I am determined to cultivate nonviolence, compassion, and the insight of interbeing in my daily life.
Promoting reconciliation In families, communities, and nations
Breathing in, I will promote peace education, mindful mediation, and reconciliation. Breathing out, I will let my actions touch families, communities, ethnic and religious groups, nations, and in the world.
Not support killing In my world, my thinking, or my way of life
Breathing in, I am committed not to kill and not to let others kill. Breathing out, I will not support any act of killing in the world, in my thinking, or in my way of life.
Diligent practice Prevent war, protect life, and build peace
Breathing in, I will diligently practice deep looking with my Sangha. Breathing out, I practice to discover better ways to protect life, prevent war, and build peace.
Breath of the planet My living body
As I breathe in, I see the breath of all things nourishing the living body of the planet. As I breathe out, I see the breath of the planet in my living body.
Breath of the cosmos My breath
As I breathe in, I see that the cosmos breathes with one breath. As I breathe out, I see that the breath of the cosmos is my breath.
Training XIII: Generosity
(6 or 9 steps)
The Thirteenth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing.
short 6 steps, long 9 steps
Grateful for in-breath Offering out-breath
Breathing in, I am grateful for this in-breath. Breathing out in gratitude, I offer this out-breath.
Grateful for body Offering skillful actions
Breathing in, I see this breath gives me the energy to move. Breathing out in gratitude, I offer my most skillful actions.
Grateful for speech Offering skillful words
Breathing in, I see this breath gives me the energy to speak. Breathing out in gratitude, I offer my most skillful words.
Grateful for mind Offering skillful thoughts
Breathing in, I see this breath has given me the energy to think. Breathing out in gratitude, I offer my most skillful thoughts.
Aware of suffering Cultivating generosity
As I breathe in, I am aware of the suffering caused by ungenerous action: exploitation, social injustice, stealing, and oppression. As I breathe out, I am committed to cultivating generosity in our way of thinking, speaking, and acting.
Practicing loving kindness Sharing time, energy and resources
As I breathe in, I vow to practice loving kindness by working for the happiness of people, animals, plants, and minerals. As I breathe out, I will sharing my time, energy, and material resources with those who are in need.
Not possess what is not mine Prevent profit from suffering
As I breathe in, I am determined not to steal and not to possess anything that should belong to others. As I breathe out, I vow to respect the property of others, and will try to prevent others taking profit from the suffering of humans and other beings.
Grateful for breath Offering practice
Breathing in, I see that with each breath I receive from our Mother the Earth, and give back to our Mother the Earth. Breathing out in gratitude, I offer my most skillful practice.
Sharing breath Offering service
Breathing in, I see that shared breath is the nature of all living things. Breathing out in gratitude, I see I have more than enough energy and resources to offer my services to others.
Training XIV: True Love
(6 or 12 steps)
The Fourteenth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing.
short 6 steps, long 12 steps
Enlivened body Relaxed body
As I breathe in, I feel my in-breath enlivening this body. As I breathe out, I feel my out-breath relaxing this body.
Sensations of the body Come and go like wind
As I breathe in, I observe the sensations of this body, like the sounds of the house in which I live. As I breathe out, I smile to the sensations of the body, sounds of the house that come and go with the wind.
Natural desires Living body
As I breathe in, I see that physical desires are chemical and electrical in nature. As I breathe out, I see that experiencing physical desire is the nature of a living body.
Desires result of conditions Reflected in the five skandhas
As I breathe in, I see my physical desires appearing and receding as the result of internal conditions. As I breathe out, I see my physical desires interact with feelings, perceptions, mental formations and consciousness.
Craving creates isolation Understanding and long-term commitment create love
Breathing in, I am aware that sexual desire is not love, and that sexual relations motivated by craving create more suffering, frustration, and isolation. Breathing out, I am determined not to engage in sexual relations without mutual understanding, love, and a deep long-term commitment made known to our family and friends.
Appropriate care of sexual energy Cultivating happiness
Breathing in, I see that body and mind are one, and am committed to learning appropriate ways to take care of my sexual energy. Breathing out, I will cultivate loving kindness, compassion, joy and inclusiveness, for my own happiness and the happiness of others.
Aware of future suffering Respect rights and commitments
Breathing in, I am aware of future suffering that may be caused by sexual relations. Breathing out, I know that to preserve happiness, I must respect the rights and commitments of myself and others.
Protecting children Protecting couples and families
Breathing in, I will do everything in my power to protect children from sexual abuse. Breathing out, I will act to protect couples and families from being broken by sexual misconduct.
Compassion and respect Preserve and channel vital energies
Breathing in, I will treat my body with compassion and respect. Breathing out, I will look deeply into [The Four Nutriments](/teachings/1 beginnings/related/four-nutriments.en.md) and learn ways to preserve and channel my vital energies (sexual, breath, spirit) for the realization of the bodhisattva ideal.
Responsible for new lives Meditate on their future
Breathing in, I will be fully aware of the responsibility of bringing new lives into the world. Breathing out, I will regularly meditate upon the future environment awaiting these new lives.
Enlivening body Relaxing body
As I breathe in, my in-breath enlivens all aspects of this body. As I breathe out, my out-breath relaxes all aspects of this body.
Understand physical desire Mindfulness of body
As I breathe in, I am determined to understand the nature of physical desire. As I breathe out, I am determined to be mindful and take good care of this body.
X - Our Practice
Guided meditations to accompany our training and practice.
The Body of the Sangha
6 steps
My body Sangha body
Breathing in, I see that the Sangha Body exists because my body exists. Breathing out, the Sangha Body is not other than my body.
My sensations Sangha's sensations
Breathing in, I see that my sensations are the sensations of the Sangha. Breathing out, what the Sangha senses is not other than what I sense.
My perceptions Sangha's perceptions
Breathing in, I see that my perceptions are the perceptions of the Sangha. Breathing out, what the Sangha perceives is not other than what I perceive.
My mental formations Sangha's mental formations
Breathing in, I see that my mental formations are the mental formations of the Sangha. Breathing out, what the Sangha thinks and feels is not other than what I think and feel.
My consciousness Sangha's consciousness
Breathing in, I see that my consciousness is the consciousness of the Sangha. Breathing out, the consciousness of the Sangha is not other than my consciousness.
My words and actions Sangha's words and actions
Breathing in, I see that my words and actions are the actions of the Sangha. Breathing out, I take care of my words and actions, so that the Sangha is graceful and skillful.
The Breath is Stillness
(5 steps)
If we follow our breath, we are walking the path to stillness. When we cultivate stillness, we are welcoming health and happiness into our lives. "When the river of mind is truly calm // its deep waters perfectly mirror // the radiance of the moon."
In-breath becomes an out-breath Out-breath becomes an in-breath
As I breathe in, I follow my in-breath, until it becomes an out-breath. As I breathe out, I follow my out-breath, until it becomes as in-breath.
In-breath into stillness Out-breath into stillness
As I breathe in, I follow my in-breath into stillness. As I breathe out, I follow my out-breath into stillness.
Stillness into joy Stillness is happiness
As I breathe in, I follow my stillness into joy. As I breathe out, I see that my stillness is happiness.
Mindful breath is the healing Stillness is the healing
As I breathe in, I see that mindful breath is the healing. As I breathe out, I see that stillness is the healing.
I enjoy my breath I smile
As I breathe in, I enjoy my breath. As I breathe out, I smile.
The Path to Stillness
(6 or 11 steps)
The practice of seated meditation helps us cultivate stillness. As we grow familiar with our breathing, it becomes deep and effortless. The same is true as we become familiar with our posture and physical body, and with the activities of our mind. Each time we sit, we make our way to stillness more easily and more happily. "When the river of mind is truly calm // its deep waters perfectly mirror // the radiance of the moon."
short 6 steps long 11 steps
In Out
Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.
Following in-breath Following out-breath
Breathing in, I follow my in-breath from beginning to end. Breathing out, I follow my out-breath from beginning to end.
Aware of body Calm body
Breathing in, I am aware of my whole body. Breathing out, I calm my whole body.
Posture upright Effortless breath
Breathing in, my posture is upright and solid. Breathing out, my breath is effortless and deep.
Freeing the body Breath in motion
Breathing in, I let go of the body. Breathing out, only the breath is in motion.
Observing the breath Aware of the mind
Breathing in, I observe the breath from beginning to end. Breathing out, I am aware of the activity of the mind.
Freeing the breath Mind in motion
Breathing in, I let go of my breath. Breathing out, only the mind is in motion.
Observing the mind Smiling to mind
Breathing in, I observe the mind without judgement. Breathing out, I smile to the activities of my mind.
Freeing the mind Nothing in motion
Breathing in, I let go of the activity of the mind. Breathing out, nothing is in motion.
Observing emptiness Smiling to emptiness
Breathing in, I observe nothing. Breathing out, I smile to nothing.
Letting go Smiling
Breathing in, I let go of nothing. Breathing out, I smile.
The Circle of Breath
(6 steps)
Here the sequence of mindful breathing invites the stillness of the body, that stillness invites peace at heart, and peace invites us to dwell in the quiet island of the self. The practices are simple, so we can easily find moments in our day to enjoy them. Practicing regularly, we ourselves create the well-lit path that we walk upon. It is as though our peaceful, repeated steps wear a track into the forest, and we can find and follow it, even invite friends to join us as we walk.
Breathing in Breathing out
Breathing in, I follow the in-breath from the beginning to the end. Breathing out, I follow the out-breath from the beginning to the end.
Deep Slow
Following the in-breath from beginning to end, the breath goes deep. Following the out-breath from beginning to end, the breath becomes slow.
Calm Ease
As the breathing slows, the body becomes calm and still. As the body becomes calm, the feelings are at ease.
Smile Release
With the feelings at peace, I smile. Smiling, I release all anxieties and sorrow.
Breathing Present moment
Letting go of anxieties and sorrow, I am aware of the breath. Aware of the breath, I arrive in the very present moment.
Breathing Wonderful moment
Arriving in the very present moment, I am aware of the breath from beginning to end. Aware of the breath from beginning to end, I see this is a wonderful moment.
Unpolished Stone, Looking Deeply
(3 steps)
Based on
Thầy's instructions to monastics for
dealing with anger
, this short and spacious guided meditation invites us to reflect deeply on how we might bring our practice into our lives.
Unpolished stone Practice helps me shine
Breathing in, I see myself as unpolished stone. Breathing out, I know that my practice helps me shine.
Anger spoils my life Live to offer freshness
Breathing in, I see how anger and ignorance spoils the fruit of life. Breathing out, I vow to live in a way that offers freshness to myself and others.
Love and understanding Without discrimination
Breathing in, I vow to walk the path of love and understanding. Breathing out, there is no more thought of right and wrong.
Aware of Joy
(6 steps)
Joy exists Welcoming existence of joy
Aware of the existence of joy, I breathe in. Welcoming the existence of joy, I breathe out.
Joy is present Welcoming presence of joy
Aware of the presence of joy, I breathe in. Welcoming the presence of joy, I breathe out.
In touch with joy Touched by joy
In touch with joy, I breathe in. Touched by joy, I breathe out.
Feeling joy Joyful
Feeling joy, I breathe in. Feeling joyful, I breathe out.
Being joy Joyful
With no separation from the presence of joy, I breathe in. Being joyful, I breathe out.
Enjoying breath Joyful
Fully enjoying my in-breath, I breathe in. Fully enjoying my out-breath, I breathe out.
Joy of Arriving Home
(2 steps)
One of
Thầy's simplest and most profound gathas helps us return to the beautiful island of the self. When we take a breath and find that we are not only present to ourselves, but well accompanied, it brings great joy and great strength.
You are there I have arrived
As I breathe in, I know that you are there, and I feel joyful. As I breathe out, knowing you are there, I have arrived.
You are there I am at home
As I breathe in, I know that you are there, and I am happy. As I breathe out, knowing you are there, I am at home.
Refuge in the Island of the Self
(8 steps)
Dwelling in the present moment, each mindful breath cultivates peace and stillness.
Nourishing breath Relaxing breath
As I breathe in, I feel the nourishment of my in-breath. As I breathe out, I feel the relaxation of my out-breath.
Stable posture Still posture
As I breathe in, I enjoy the stability of my seated posture. As I breathe out, I enjoy the stillness of my seated posture.
Present moment Wonderful moment
Breathing in, I am aware of my breath and my body in this present moment. Breathing out, I am aware of my whole body and my breath in this wonderful moment.
Stories of the future Stories of the past
Breathing in, I observe the mind telling stories of what needs to be done. Breathing out, I observe the mind telling stories of things that have happened in the past.
Seeds of volition Smiling to the seeds
Breathing in, I see these stories are the seeds of volition. Breathing out, I smile to these seeds of volition.
Nowhere to go Nothing to do
Breathing in, right now, there is nowhere I need to go. Breathing out, right now, there is nothing I need to do.
Taking refuge Cultivating peace
Breathing in, I enjoy taking refuge in the island of the self. Breathing out, I enjoy the peace in the island of the self.
Bowing to the Buddha Smiling to the Sangha
Breathing in, I bow to the Buddha. Breathing out, I smile to the Sangha.
XI - Our Mother the Earth
Guided meditations to accompany our training and practice.
Virtues of the Earth
(7 steps)
A guided meditation offered by Sister True Dedication, from the online course "Zen and the Art of Saving the Planet"
In-breath Out-breath
Breathing in, I am aware that this is an in-breath. Breathing out, I am aware that this is an out-breath.
Earth living and breathing Smiling in wonder
Breathing in, I am in touch with the Earth as a living, breathing organism. Breathing out, I smile to the wonder of the Earth.
Stability of the Earth Perseverance, equanimity and forbearance
Breathing in, I am in touch with the stability of the Earth. Breathing out, I admire the perseverance, equanimity and endurance of the Earth.
Creativity of the Earth Infinite wonders
Breathing in. I am in touch with the creativity of the Earth. Breathing out, I admire the infinite wonder of sounds, color, vegetation and lifeforms.
Non-discrimination of the Earth Welcoming back and bringing to life again and again
Breathing in, I am in touch with the non-discrimination of the Earth. Breathing out, I admire the capacity to welcome back and bring to life again all forms of life.
Virtues of the Earth Virtues within myself
Breathing in, I take refuge in the virtues of the Earth. In her patience, stability, creativity and non-discrimination. Breathing out, I am in touch with the qualities of patience, stability, creativity and non-discrimination within myself.
Child of the Earth Breathing as one
Breathing in, I see myself as a child of the Earth. Breathing out, the Earth and I are breathing as one.
Add bookmarks from the pages that you visit frequently. They will appear here, where you can reorder them, and put them into groups.
the meditations and the short introductions below are transcribed from
Thầy’s book
The Blooming of the Lotus.
. Click the headings below to enjoy different guided meditations.