Meditations

I - Mindfulness of the Body Copy link to the clipboard

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 stages)

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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

(7 stages)

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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.

You may wish to switch from Feeling Joy to other versions of this meditation.

In
Out Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
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.

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.

In
Out Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
Aware of body
Releasing all tensions Breathing in, I am aware of my whole body.
Breathing out, I release the tensions in my body.
At home
At ease Breathing in, I am at home.
Breathing out, I feel at ease.
Arrived
No need to run Breathing in, I am have arrived.
Breathing out, there is no more need to run.
Here
Now Breathing in, I dwell in the here.
Breathing out, I dwell in the now.
Solid
Free Breathing in, I feel solid.
Breathing out, I am truly free.
Confidence in myself
Refuge in myself Breathing in, I have confidence in myself.
Breathing out, I take refuge in myself.

— Sister True Dedication

3 - Joy of Meditation as Nourishment

(5 stages)

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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.

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.
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 stages)

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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.

— Luminous Awakening of the Heart

Joy of Meditation, Nature of Change

(5 stages)

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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.

— Luminous Awakening of the Heart

4 - Touching & Connecting

(5 or 14 stages)

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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 stages, long 14 stages

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

(5 or 17 stages)

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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 5 stages, long 17 stages

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 stages)

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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.

— Luminous Awakening of the Heart

6 - Being in Touch, Looking Deeply

(6 or 19 stages)

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short 6 stages, long 19 stages

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 stages)

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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.

8 - Arriving Home, Taking Refuge

(7 stages)

new

Breathing in
Breathing out Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
Aware of body
Releasing all tension Breathing in, I am aware of my whole body.
Breathing out, I release the tensions in my body.
At home
At ease Breathing in, I am at home.
Breathing out, I feel at ease.
I have arrived
No need to run Breathing in, I have arrived.
Breathing out, there is no more need to run.
Dwelling in the here
Dwelling in the now Breathing in, I dwell in the here.
Breathing out, I dwell in the now.
Feeling solid
Feeling free Breathing in, I feel solid.
Breathing out, I feel free.
Confidence in myself
Taking refuge Breathing in, I have confidence in myself.
Breathing out, I take refuge in myself.

Perceiving the Senses, Smiling

(7 stages)

new

Each of us appears as an individual, manifested when the spark of life of our mother received the spark of life of our father. The Earth and all of her nutriments aggregated to this merged cell, and as we grew the eighteen realms of phenomena – through seeing, hearing, smelling, tasting, touching and thinking – grew with us. We offer our attention to these windows into, and out of, our Being.

Being the in-breath
Being the out-breath Breathing in, I am aware of the in-breath, while being part of the in-breath.
Breathing out, I am aware of the out-breath, as the out-breath is part of me.
Being the eyes
Smiling to images Breathing in, I observe the sensations of the eyes.
Breathing out, while being the eyes, I smile to the images created by the eyes.
Being the ears
Smiling to sounds Breathing in, I observe the sensations of the ears.
Breathing out, while being the ears, I smile to the sounds created by the ears.
Being the nose
Smiling to odors Breathing in, I observe the sensations of the nose.
Breathing out, while being the nose, I smile to the odors created by the nose.
Being the mouth
Smiling to flavors Breathing in, I observe the sensations of the mouth.
Breathing out, while being the mouth, I smile to the flavors created by the mouth.
Being the skin
Smiling to body Breathing in, I observe the sensations of the skin.
Breathing out, while being the skin, I smile to the body created by the skin.
Being the mind
Smiling to world Breathing in, I observe the sensations of the mind.
Breathing out, while being the mind, I smile to the world created by the mind.

— Luminous Awakening of the Heart

Wheelchair Meditation

(7 stages)

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This meditation allows us to come home to our body and breathe through supported movement, so that we may touch peace with every rotation of the wheel and movement of our mobility aid. Mindful that the mobility aid is made of the earth’s elements so we are implicitly connected to mother earth through it as we traverse upon mother earth.

Moving forward
Coolness of dawn As the revolutions of my wheels beneath me propel me forward, I breathe in.
Feeling the coolness of hte dawn's air against my skin, I breathe out.
Birds dawning song
Recognize small beauty As I breathe in, I hear the birds first dawning song.
As I breathe out, I enjoy the small beauty this song offers.
Solidity in chair
Solidity of Mother Earth beneath me As I breathe in, I feel the solidity of this chair beneath me.
As I breathe out, I recognize the solidity of Mother Earth beneath the wheels, supporting my practice.
Summer flowers
Beauty in the scent I pause to smell a summer flower.
As I breathe out, I recognize the beauty within the scent of the flower.
Space moving forward
Space within me As I roll forward, I recognize my moving through space at the dawn's first air.
As I breathe out, I recognize the space within my heart and mind.
Recognizing tree
Interconnection with the Earth As I breathe in, moving forward, I recognize a tall tree beside me.
Breathing out, I imagine its roots connecting deep within the earth.
Stillness in chair
Stillness within me As I breathe in, I come back to a place of stillness within my chair.
As I breathe out, I recognize the opportunity for stillness within me.

— Sibling Yonten Phuntsok

II - Images Copy link to the clipboard

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 stages)

new

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).

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.

Joy of Meditation, World as Self

(5 stages)

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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.

— Luminous Awakening of the Heart

2 - Touching, Healing

(6 or 19 stages)

new

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 stages, long 19 stages

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 stages)

new

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 stages, long 37 stages

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 stages)

new

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.

— Luminous Awakening of the Heart

Beautiful, Refreshing Tree

(5 stages)

new

Aware of the healing nature outside and inside of ourselves [Björn Andresen]

Beautiful tree
Healing body and mind Aware of a beautiful, refreshing tree, I breathe in.
Seeing the beautiful and refreshing tree healing body and mind, I breathe out.
Wind in the branches
Wind in myself Aware of the wind in the branches of the beautiful tree, I breathe in.
Aware of the wind in myself, I breathe out.
Sun in the tree
Releasing tension Seeing the smiling sun in the beautiful tree, I breathe in.
Feeling the sunlight release all tension in my body, I breathe out.
Trunk of the tree
Solid in body and mind Feeling the solid trunk of this beautiful tree, I breathe in.
Feeling solid in my body and my mind, I breathe out.
Feeling alive
Wonderful moment Feeling alive under the beautiful tree, I breathe in.
Living in the present moment, living a wonderful moment, I breathe out.

— Björn Andreson

Breathing Here and Now

(12 stages)

new

The here and the now are not the Here and the Now, which is why we use the words “here” and “now”.

Breathing in
Breathing out Breathing in, I identify this as an in-breath.
Breathing out, I identify this as an out-breath.
Past breath
This breath Breathing in, this in-breath is connected to all of my past in-breaths.
Breathing out, all in-breaths were this in-breath.
This breath
Future breath Breathing in, the out-breath was connected to all of my future out-breaths.
Breathing out, all out-breaths are this out-breath.
In-breath
No beginning, no end Breathing in, the beginning of this in-breath only appears to be its beginning.
Breathing out, the end of this in-breath only appears to be its end.
Out-breath
No end, no beginning Breathing in, the end of this out-breath only appears to be its end.
Breathing out, the beginning of this out-breath only appears to be its beginning.
Places I have been
Here with me now Breathing in, all the places I have ever been are here with me now.
Breathing out, all the places I have ever been are the place I am now.
Places I will be
Here with me now Breathing in, all the places I will ever be are here with me now.
Breathing out, all the places I will ever be are the place I am now.
All faces present with me now
All space present with me now Breathing in, all of the faces that I can and cannot see are present with me now.
Breathing out, all of space that I can and cannot see is present with me now.
Me present with all faces
Me present with all space Breathing in, I am present with all of the faces that I can and cannot see.
Breathing out, I am present with all of space that I can and cannot see.
This place not this place
This moment not this moment This place is not this place, which is why we use the words "this place".
The present moment is not the present moment, which is why we use the words "present moment".
This is because that is
That is because this is Breathing in, I am aware all of this is because all of that is.
Breathing out, I am aware all of that is because all of this is.
I am in you
You are in me Breathing in, I am aware that I am because you are.
Breathing out, I am aware that you are because I am.

— Luminous Awakening of the Heart

III - Mindful Consumption Copy link to the clipboard

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 stages)

new

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 caused 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 stages)

new

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 stages, long 6 stages

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 stages)

new

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 stages)

new

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.

The Five Contemplation Before Eating

(5 stages)

new

Whenever I sit down to a meal, I vow to be grateful. I know that the time of eating is also a time of meditation. When I am eating, not only am I nourished physically, but I am also nourished in my spirit. When I join my palms before a meal I follow my breathing to bring my mind and body together as one. And in this state of purity and awareness, I will look at the food on the table or in my bowl and I will meditate on the Five Contemplations: Gift, Gratitude, Transformation, Compassion, Community.

Gift
Earth and sky Breathing in, I am aware that edible food is a gift that comes from the earth, from the sky, from numerous living beings and much hard loving work.
Breathing out, I see the food that I eat as a gift.
Gratitude
Being worthy Breathing in, I vow to eat in mindfulness and gratitude, so I may be worthy to receive this nourishing food.
Breathing out, I feel gratitude for the food that I eat.
Transformation
Right Thinking Breathing in, I recognize and transform my unwholesome mental formations, especially greed, learning to eat with moderation.
Breathing out, I will practice Right Thinking at mealtime, eating only what my body requires.
Compassion
Reduce suffering Breathing in, I will keep compassion alive by eating in such a way that I reduce the suffering of living beings, stop contributing to climate change, and heal and preserve my precious planet.
Breathing out, I encourage edible food to cultivate compassion within me.
Service
My body, Dharma in action Breathing in, I accept edible food so that I may nurture brotherhood and sisterhood, build community, and nourish my ideal of serving all living beings.
Breathing out, I am aware that edible food becomes service through me.

IV - Feelings and Mind Copy link to the clipboard

This section looks deeply into the second and third fields of mindfulness.

1 - Looking Deeply, Healing

(16 stages)

new

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 stages)

new

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 stages)

new

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 stages, long 10 stages

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 stages)

new

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 stages, long 9 stages

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 stages)

new

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. – TNH

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.

Recognition, Healing

(8 stages)

new

Embracing what is, I am embraced by what is. Sister True Dedication

Aware of body
Easing body Aware of my whole body, I breath in.
Easing my whole body, I breath out.
Joy to be alive
Happy Feeling joy to be alive, I breath in.
Feeling happy, I breath out.
Seed of compassion
Touching compassion Recognizing the seed of compassion in me, I breath in.
Touching compassion in me, I breath out.
Recognizing anxiety
Calming anxiety Recognizing the seed of anxiety in me, I breath in.
Calming the seed of anxiety in me, I breath out.
Recognizing loneliness
Embracing with tenderness Recognizing the seed of loneliness in me, I breath in.
Embracing loneliness with tenderness, I breath out.
Aware of sangha
Feeling embraced by the sangha Aware that I have a sangha around me, I breath in.
Feeling embraced by the sangha, I breath out.
Mother Earth holding me
Mother Earth accepting me Feeling the Earth holding me as I sit here, I breath in.
Feeling the Earth supporting me and accepting me just as I am, I breath out.
Cosmos present in me
Smiling Aware that the sun, the stars, and the whole cosmos are present in every cell of my body, I breath in.
Feeling the whole cosmos smiling with me, I breath out.

Pain Meditation

(11 stages)

new

This meditation allows us to come home to our body and mind with tenderness, so that we may embrace pain with understanding, transforming it into peaceful acceptance. Allowing us to gently be with our suffering, so that we may transform with compassion and empathy into peace, and joy.

Aware of body
Smiling with compassion As I breathe in, I am aware of my body.
As I breathe out, I smile in compassion to my body.
Aware of discomfort
Holding with tenderness As I breathe in, I recognize discomfort in my body.
As I breathe out, I hold this discomfort with tenderness.
Sensation just a visitor
Recognition with calm awareness As I breathe in, I feel the tingling of pins and needles in my body, understanding it is just a visitor.
As I breathe out, I smile to this sensation, recognizing with calm awareness.
Pain, not resisting
Embraced with understanding As I breathe in, I become aware of growing pain, not resisting.
As I breathe out, I observe this pain with understanding.
Inhaling coolness
Exhaling warmth As I breathe in, I visualize cool air flowing to the place of pain.
As I breathe out, I release warm air, carrying tension away, bringing ease.
Pain as sensation
Smiling with equanimity As I breathe in, I see pain as a sensation in the body.
As I breathe out, I smile to this sensation with equanimity.
Pain as feeling
Held with understanding As I breathe in, I recognize pain also as a mental formation, body and mind in oneness.
As I breathe out, I acknowledge it with mindfulness, holding both in understanding.
Expansive like sky, more than pain
Vast and free As I breathe in, knowing I am so much more than this pain, I am expansive, like the sky.
As I breathe out, I smile to my true nature, vast and free.
Pain impermanent
Pain easing As I breathe in, I see that pain, like all things, is impermanent.
As I breathe out, I smile to this insight, aware this pain will ease.
Recognizing beauty
Smiling to wonders all around me As I breathe in, I recognize the beauty held in my life.
As I breathe out, I smile to the wonders all around me: a flower, the breeze, a kind word.
Experiencing joy
Smiling to happiness As I breathe in, I touch the joy that is available now.
As I breathe out, I smile to this joy and happiness, carried in this very breath.

— Sibling Yonten Phuntsok

V - Objects of Mind Copy link to the clipboard

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 stages)

new

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 stages, long 14 stages

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 stages)

new

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 stages, long 11 stages

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 stages)

new

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 stages)

new

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 stages, long 10 stages

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 stages)

new

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 stages, long 8 stages

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 stages)

new

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 stages, long 23 stages

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 stages)

new

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 stages, long 14 stages

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 stages)

new

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 stages, long 9 stages

You may wish to switch from 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-being
All in cosmos inter-being 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.

Seeing my ears
Smiling Seeing my ears, I breathe in.
Smiling to my ears, I breathe out.
Ears made of four elements
Elements dissolved, ears cease Seeing my ears are brought about by the coming together of the four elements, I breathe in.
Seeing my ears cease to be with the dissolution of the four elements, I breathe out.
Ears contain sunshine
Ears contain clouds Seeing my ears containing the sunshine, I breathe in.
Seeing my ears containing the cloud, I breathe out.
Ears contain earth
Ears contain air Seeing my ears containing the earth, I breathe in.
Seeing my ears containing the air, I breathe out.
Ears contain cosmos
Ears in everything Seeing my ears containing the whole cosmos, I breathe in.
Seeing my ears present in everything in the cosmos, I breathe out.
Ears inter-being
All in cosmos inter-being Seeing that my ears 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.
Ears birthless
Ears deathless Seeing the birthless nature of my ears, I breathe in.
Seeing the deathless nature of my ears, I breathe out.

Seeing my nose
Smiling Seeing my nose, I breathe in.
Smiling to my nose, I breathe out.
Nose made of four elements
Elements dissolved, nose ceases Seeing my nose is brought about by the coming together of the four elements, I breathe in.
Seeing my nose cease to be with the dissolution of the four elements, I breathe out.
Nose contains sunshine
Nose contains clouds Seeing my nose containing the sunshine, I breathe in.
Seeing my nose containing the cloud, I breathe out.
Nose contains earth
Nose contains air Seeing my nose containing the earth, I breathe in.
Seeing my nose containing the air, I breathe out.
Nose contains cosmos
Nose in everything Seeing my nose containing the whole cosmos, I breathe in.
Seeing my nose present in everything in the cosmos, I breathe out.
Nose inter-being
All in cosmos inter-being Seeing that my nose does 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.
Nose birthless
Nose deathless Seeing the birthless nature of my nose, I breathe in.
Seeing the deathless nature of my nose, I breathe out.

Seeing my mouth
Smiling Seeing my mouth, I breathe in.
Smiling to my mouth, I breathe out.
Mouth made of four elements
Elements dissolved, mouth ceases Seeing my mouth is brought about by the coming together of the four elements, I breathe in.
Seeing my mouth cease to be with the dissolution of the four elements, I breathe out.
Mouth contains sunshine
Mouth contains clouds Seeing my mouth containing the sunshine, I breathe in.
Seeing my mouth containing the cloud, I breathe out.
Mouth contains earth
Mouth contains air Seeing my mouth containing the earth, I breathe in.
Seeing my mouth containing the air, I breathe out.
Mouth contains cosmos
Mouth in everything Seeing my mouth containing the whole cosmos, I breathe in.
Seeing my mouth present in everything in the cosmos, I breathe out.
Mouth inter-being
All in cosmos inter-being Seeing that my mouth does 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.
Mouth birthless
Mouth deathless Seeing the birthless nature of my mouth, I breathe in.
Seeing the deathless nature of my mouth, I breathe out.

Seeing my skin
Smiling Seeing my skin, I breathe in.
Smiling to my skin, I breathe out.
Skin made of four elements
Elements dissolved, skin ceases Seeing my skin is brought about by the coming together of the four elements, I breathe in.
Seeing my skin cease to be with the dissolution of the four elements, I breathe out.
Skin contains sunshine
Skin contains clouds Seeing my skin containing the sunshine, I breathe in.
Seeing my skin containing the cloud, I breathe out.
Skin contains earth
Skin contains air Seeing my skin containing the earth, I breathe in.
Seeing my skin containing the air, I breathe out.
Skin contains cosmos
Skin in everything Seeing my skin containing the whole cosmos, I breathe in.
Seeing my skin present in everything in the cosmos, I breathe out.
Skin inter-being
All in cosmos inter-being Seeing that my skin does 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.
Skin birthless
Skin deathless Seeing the birthless nature of my skin, I breathe in.
Seeing the deathless nature of my skin, I breathe out.

Seeing my mind
Smiling Seeing my mind, I breathe in.
Smiling to my mind, I breathe out.
Mind made of four elements
Elements dissolved, mind ceases Seeing my mind is brought about by the coming together of the four elements, I breathe in.
Seeing my mind cease to be with the dissolution of the four elements, I breathe out.
Mind contains sunshine
Mind contains clouds Seeing my mind containing the sunshine, I breathe in.
Seeing my mind containing the cloud, I breathe out.
Mind contains earth
Mind contains air Seeing my mind containing the earth, I breathe in.
Seeing my mind containing the air, I breathe out.
Mind contains cosmos
Mind in everything Seeing my mind containing the whole cosmos, I breathe in.
Seeing my mind present in everything in the cosmos, I breathe out.
Mind inter-being
All in cosmos inter-being Seeing that my mind does 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.
Mind birthless
Mind deathless Seeing the birthless nature of my mind, I breathe in.
Seeing the deathless nature of my mind, I breathe out.

9 - Looking Deeply

(12 stages)

new

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 Nirvana. ‘Nirvana’ 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.

You may wish to switch from the Short Form to other versions of this meditation.

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.
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.
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.
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.

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.
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.
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.
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.
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.

Wave on the ocean
Smiling Aware of a wave on the surface of the ocean, I breathe in.
Smiling to the wave on the surface of the ocean, I breathe out.
Water in the wave
Smiling Aware of the water that composes the wave, I breathe in.
Smiling to the water that composes the wave, I breathe out.
Birth of the wave
Smiling Seeing the moment that the form of the wave appears, I breathe in.
Smiling to the moment when the wave appears, I breathe out.
Death of the wave
Smiling Seeing the moment when the form of the wave disappears, I breathe in.
Smiling to the moment when the wave disappears, I breathe out.
Water in the wave birthless
Smiling Seeing that the nature of the water in the wave is birthless, I breathe in.
Smiling to the birthless nature of the water in the wave, I breathe out.
Water in the wave deathless
Smiling Seeing that the nature of the water in the wave is deathless, I breathe in.
Smiling to the deathless nature of the water in the wave, I breathe out.
Birth of this body
Smiling Seeing the moment that my body appeared, I breathe in.
Smiling to the birth of this body, I breathe out.
Death of this body
Smiling Seeing the moment that this body will disappear, I breathe in.
Smiling to the death of this body, I breathe out.
Body birthless
Smiling Seeing that the nature of this body is birthless, I breathe in.
Smiling to the birthless nature of this body, I breathe out.
Body deathless
Smiling Seeing that the nature of this body is deathless, I breathe in.
Smiling to the deathless nature of this body, I breathe out.
Consciousness birthless
Smiling Seeing that the nature of my consciousness is birthless, I breathe in.
Smiling to the birthless nature of my consciousness, I breathe out.
Consciousness deathless
Smiling Seeing that the nature of my consciousness is deathless, I breathe in.
Smiling to the deathless nature of my consciousness, I breathe out.

10 - Looking Deeply

(6 or 13 stages)

new

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 stages, long 13 stages

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 stages)

new

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 stages)

new

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 stages, long 8 stages

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 stages)

new

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 stages, long 9 stages

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.

Impermanence, Looking Deeply Together

(8 stages)

new

Revisiting the meditation on impermanence of the eighteen realms, as a Sangha Body.

Eyes
Impermanent Becoming aware of our eyes, we breathe in.
Aware of the impermanence of the eyes, we breathe out.
Objects of sight
Impermanent Becoming aware of the objects of our sight, we breathe in.
Aware that the objects of our sight are also impermanent, we breathe out.
Consciousness of seeing
Impermanent Becoming aware of the consciousness of seeing, we breathe in.
Aware that the consciousness of sight is impermanent, we breathe out.
Heart
Impermanent Becoming aware of the steady beating of our hearts, we breathe in.
Aware of the impermanence of the heart, we breathe out.
Body, manifestation of our Mother the Earth
Impermanent Becoming aware of the whole body as a manifestation of our Mother the Earth, we breathe in.
Aware that this body, a manifestation of Mother Earth, is impermanent, we breathe out.
Our beautiful mother, the Earth
Impermanent Becoming aware of all of the elements of our living Mother the Earth, we breathe in.
Aware of the impermanence of our Mother, the Earth, we breathe out.
Graces and suffering of human species
Impermanent Becoming aware of the human species, its suffering and its graces, we breathe in.
Aware that the species of humans is impermanent, we breathe out.
Human governance
Impermanent Becoming aware of all human governments, we breathe in.
Seeing the impermanence of all governments, we breathe out.

VI - Representing the Buddha Copy link to the clipboard

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 10 stages)

new

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 stages, long 10 stages

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 stages)

new

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 stages, long 12 stages

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 or 8 stages)

new

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. You may enjoy combining this meditation into a long form, with the one that follows, The Buddha before me.
short 4 stages, long 8 stages

You may switch the object of meditation from Śākyamuni to another manifestation 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.
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.

Guānyīn breathes with my lungs
I enjoy the breathing Breathing in, Guānyīn is breathing with my lungs.
Breathing out, I enjoy the breathing.
Guānyīn sits with my back
I enjoy the sitting Breathing in, Guānyīn is sitting with my back.
Breathing out, I enjoy the sitting.
Guānyīn dwells in the island of self
I dwell in the island of self Breathing in, Guānyīn dwells in the island of self.
Breathing out, I can dwell in the island of myself.
Guānyīn has arrived
I enjoy arriving Breathing in, Guānyīn has arrived.
Breathing out, I enjoy arriving.
Guānyīn sitting
Joining palms Seeing Guānyīn before me in the seated meditation
position, I breathe in.
Joining my palms in [gratitude and] respect, I breathe out.
Guānyīn in me
Me in Guānyīn Seeing Guānyīn in me, I breathe in.
Seeing myself in Guānyīn, I breathe out.
Guānyīn smiles, no boundary
I smile, no boundary Seeing the boundary between myself and Guānyīn
disappear as Guānyīn 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 Guānyīn
Strength of Guānyīn in me Seeing myself bowing deeply to Guānyīn, I breathe in.
Seeing the strength of Guānyīn enter me, I breathe out.

Mother Earth breathes with my lungs
I enjoy the breathing Breathing in, Mother Earth is breathing with my lungs.
Breathing out, I enjoy the breathing.
Mother Earth sits with my back
I enjoy the sitting Breathing in, Mother Earth is sitting with my back.
Breathing out, I enjoy the sitting.
Mother Earth dwells in the island of self
I dwell in the island of self Breathing in, Mother Earth dwells in the island of self.
Breathing out, I can dwell in the island of myself.
Mother Earth has arrived
I enjoy arriving Breathing in, Mother Earth has arrived.
Breathing out, I enjoy arriving.
Mother Earth listening
Joining palms Seeing Mother Earth listening deeply, I breathe in.
Joining my palms in [gratitude and] respect, I breathe out.
Mother Earth in me
Me in Mother Earth Seeing Mother Earth in me, I breathe in.
Seeing myself in Mother Earth, I breathe out.
Mother Earth smiles, no boundary
I smile, no boundary Seeing the boundary between myself and Mother Earth
disappear as Mother Earth 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 Mother Earth
Strength of Mother Earth in me Seeing myself bowing deeply to Mother Earth, I breathe in.
Seeing the strength of Mother Earth enter me, I breathe out.

Maitreya, the Buddha to be born, breathes with my lungs
I enjoy the breathing Breathing in, Maitreya Buddha, the Buddha to be born, is breathing with my lungs.
Breathing out, I enjoy the breathing.
Maitreya, the Buddha to be born, sits with my back
I enjoy the sitting Breathing in, Maitreya Buddha, the Buddha to be born, is sitting with my back.
Breathing out, I enjoy the sitting.
Maitreya, the Buddha to be born, dwells in the island of self
I dwell in the island of self Breathing in, Maitreya Buddha, the Buddha to be born, dwells in the island of self.
Breathing out, I can dwell in the island of myself.
Maitreya, the Buddha to be born, has arrived
I enjoy arriving Breathing in, Maitreya Buddha, the Buddha to be born, has arrived.
Breathing out, I enjoy arriving.
Maitreya, the Buddha to be born, is sitting
Joining palms Seeing Maitreya Buddha, the Buddha to be born, before me in the seated meditation
position, I breathe in.
Joining my palms in [gratitude and] respect, I breathe out.
Maitreya, the Buddha to be born, in me
Me in Maitreya Seeing Maitreya Buddha, the Buddha to be born, in me, I breathe in.
Seeing myself in Maitreya, the Buddha to be born, I breathe out.
Maitreya, the Buddha to be born, smiles, no boundary
I smile, no boundary Seeing the boundary between myself and the Maitreya Buddha
disappear as the Maitreya 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 Maitreya, the Buddha to be born
Strength of Maitreya, the Buddha to be born, in me Seeing myself bowing deeply to Maitreya Buddha, the Buddha to be born, I breathe in.
Seeing the strength of Maitreya Buddha enter me, I breathe out.

4 - The Buddha Before Me

(4 or 7 stages)

new

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. You may enjoy combining this meditation into a long form, with the one that follows, Mindfulness of the Awakened One.
short 4 stages, long 7 stages

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.
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.

5 - Mindfulness of the Awakened One

(3 stages)

new

As with the preceding meditation, 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 stages)

new

This meditation was offered by Brother Phap Huu at the second anniversary of Thích Nhất Hạnh’s passing from his physical body. This was the traditional Ceremony of Transition, where Thay was recognized among the ancestral teachers of our lineage

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 Copy link to the clipboard

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 stages)

new

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 stages)

new

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 the object of 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.

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.
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.
Mother suffering as a child
Feeling compassion Seeing my mother suffering as a child, I breathe in.
Feeling compassion for my mother, suffering as a child, 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 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.

Blood Ancestors in Me, Transformation

(11 stages)

new

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.
Ancestors' hopes
Smiling Breathing in, I see the hopes of my blood ancestors, present in me.
Breathing out, I smile to my ancestors' hopes, alive in me now.
My life transforms ancestors' hopes
Freedom Breathing in, I see my life is a transformation of my ancestors' hopes.
Breathing out, I see myself free from my ancestors' hopes.
Mindful breath transforms hopes
Freedom Breathing in, I see my hopes transformed by my mindful breath.
Breathing out, I see myself free from my hopes.
Ancestors' fears
Smiling Breathing in, I see the fears of my blood ancestors, present in me.
Breathing out, I smile to my ancestors' fears, alive in me now.
My life transforms ancestors' fears
Freedom Breathing in, I see my life transforms my ancestors' fears.
Breathing out, I see myself free from my ancestors' fears.
Mindful breath transforms fears
Freedom Breathing in, I see my fears are transformed by my mindful breath.
Breathing out, I am free from my fears.
Smile to father and mother
Smile to ancestors Breathing in, I smile to my father and to my mother.
Breathing out, I smile to my blood ancestors.
Breathing in
Breathing out Breathing in, I am only breathing in.
Breathing out, I am only breathing out.

My Parents in Me, Watering Seeds

(6 stages)

new

You may wish to switch the object of 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.

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.
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
Mother strong and resilient Seeing my five-year-old mother as fragile and vulnerable, I breathe in.
Seeing my five-year-old mother also strong and resilient, I breathe out.
Mother present in me now
Bowing with acceptance and respect Aware of my mother present in me now, I breathe in.
Bowing with acceptance and respect to my mother, present in me now, I breathe out.
Seeds of mother
Watering with compassion Smiling to the seeds of my mother present in me now, I breathe in.
Watering the seeds of my mother with love and with compassion, I breathe out.
Practice for mother and me
Offering fruits Knowing that my diligent practice benefits both my mother and me, I breathe in.
Offering the fruits of my diligent practice to both my mother and myself, I breathe out.

2 - My Parents in Me

(6 stages)

new

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.

To embrace your parents equally, switch who appears first from your father to your mother.
You may wish to switch from the simple variation to another wording.

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?

Father breathing in with me
Father breathing out with me As I breathe in, my father is breathing in with me.
As I breathe out, my father is breathing out with me.
My father's back
My father's lungs As I breathe in, I sit upright with my father's back.
As I breathe out, I am breathing with my father's lungs.
I feel light and at ease
Papa, are you light and at ease? As I breathe in, I feel light and at ease.
As I breathe out, Papa, do you feel light and at ease?
Mother breathing in with me
Mother breathing out with me As I breathe in, my mother is breathing in with me.
As I breathe out, my mother is breathing out with me.
My mother's back
My mother's lungs As I breathe in, I sit upright with my mother's back.
As I breathe out, I am breathing with my mother's lungs.
I feel light and at ease
Mama, are you light and at ease? As I breathe in, I feel light and at ease.
As I breathe out, Mama, do you feel light and at ease?

Father breathing in with me
Father breathing out with me As I breathe in, my father is breathing in with me.
As I breathe out, my father is breathing out with me.
My father's back
My father's lungs As I breathe in, I sit solid as a mountain with my father's back.
As I breathe out, I am breathing with my father's lungs.
I feel light and at ease
Papa, are you light and at ease? As I breathe in, I feel light and at ease.
As I breathe out, Papa, do you feel light and at ease?
Mother breathing in with me
Mother breathing out with me As I breathe in, my mother is breathing in with me.
As I breathe out, my mother is breathing out with me.
My mother's back
My mother's lungs As I breathe in, I sit solid as a mountain with my mother's back.
As I breathe out, I am breathing with my mother's lungs.
I feel light and at ease
Mama, are you light and at ease? As I breathe in, I feel light and at ease.
As I breathe out, Mama, 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?
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 As I breathe in, my mother is breathing in with me.
As I breathe out, my mother is breathing out with me.
My mother's back
My mother's lungs As I breathe in, I sit upright with my mother's back.
As I breathe out, I am breathing with my mother's lungs.
I feel light and at ease
Mama, are you light and at ease? As I breathe in, I feel light and at ease.
As I breathe out, Mama, do you feel light and at ease?
Father breathing in with me
Father breathing out with me As I breathe in, my father is breathing in with me.
As I breathe out, my father is breathing out with me.
My father's back
My father's lungs As I breathe in, I sit upright with my father's back.
As I breathe out, I am breathing with my father's lungs.
I feel light and at ease
Papa, are you light and at ease? As I breathe in, I feel light and at ease.
As I breathe out, Papa, do you feel light and at ease?

Mother breathing in with me
Mother breathing out with me As I breathe in, my mother is breathing in with me.
As I breathe out, my mother is breathing out with me.
My mother's back
My mother's lungs As I breathe in, I sit solid as a mountain with my mother's back.
As I breathe out, I am breathing with my mother's lungs.
I feel light and at ease
Mama, are you light and at ease? As I breathe in, I feel light and at ease.
As I breathe out, Mama, do you feel light and at ease?
Father breathing in with me
Father breathing out with me As I breathe in, my father is breathing in with me.
As I breathe out, my father is breathing out with me.
My father's back
My father's lungs As I breathe in, I sit solid as a mountain with my father's back.
As I breathe out, I am breathing with my father's lungs.
I feel light and at ease
Papa, are you light and at ease? As I breathe in, I feel light and at ease.
As I breathe out, Papa, do you feel light and at ease?

No Judgement, Mindful Breath

(6 stages)

new

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 stages)

new

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 Copy link to the clipboard

Guided meditations that reflect on the sutras and other Dharma teachings.

The Four Noble Truths, Welcoming Stillness

(4 stages)

new

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 stages)

new

Thay 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 stages)

new

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 stages)

new

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.
Difficult emotions
Calm Breathing in, I am aware of my difficult emotions.
Breathing out, I calm my difficult emotions.
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 stages)

new

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 stages)

new

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.
Difficult emotions
Smiling Aware of my difficult emotions, I breathe in.
Smiling to my difficult emotions, 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 stages)

new

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, Nirvana

(4 stages)

new

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 stages)

new

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
Interbeing Breathing in, I am aware of the eyes;
Breathing out, the eyes are not a permanent and independent Self.
Ears
Interbeing Breathing in, I am aware of the ears;
Breathing out, the ears are not a permanent and independent Self.
Nose
Interbeing Breathing in, I am aware of the nose;
Breathing out, the nose is not a permanent and independent Self.
Tongue
Interbeing Breathing in, I am aware of the tongue;
Breathing out, the tongue is not a permanent and independent Self.
Physical body
Interbeing Breathing in, I am aware of the physical body;
Breathing out, the physical body is not a permanent and independent Self.
Brain
Interbeing Breathing in, I am aware of the brain;
Breathing out, the brain is not a permanent and independent Self.
Forms
Interbeing Breathing in, I am aware of physical forms;
Breathing out, no physical form has a permanent and independent Self.
Sounds
Interbeing Breathing in, I am aware of sounds;
Breathing out, no sound has a permanent and independent Self.
Smells
Interbeing Breathing in, I am aware of smells;
Breathing out, no smell has a permanent and independent Self.
Tastes
Interbeing Breathing in, I am aware of tastes;
Breathing out, no taste has a permanent and independent Self.
Contact of the body
Interbeing 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
Interbeing Breathing in, I am aware of mental formations;
Breathing out, no mental formation has a permanent and independent Self.
Seeing
Interbeing Breathing in, I am aware of seeing;
Breathing out, seeing does not form a permanent and independent Self.
Hearing
Interbeing Breathing in, I am aware of hearing;
Breathing out, hearing does not form a permanent and independent Self.
Smelling
Interbeing Breathing in, I am aware of smelling;
Breathing out, smelling does not form a permanent and independent Self.
Tasting
Interbeing Breathing in, I am aware of tasting;
Breathing out, tasting does not form a permanent and independent Self.
Touching
Interbeing Breathing in, I am aware of touching;
Breathing out, touching does not form a permanent and independent Self.
Thinking
Interbeing Breathing in, I am aware of thinking;
Breathing out, thinking does not form a permanent and independent Self.

The Five Remembrances

(6 stages)

new

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 stages)

new

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 stages)

new

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 allows us to find 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 Paramitas

(6 stages)

new

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 stages)

new

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 stages)

new

We cultivate and direct our compassion to self, other, all beings, and the world.

You may wish to switch loving kindness to another object of meditation, or show them all.

Loving kindness
In me Breathing in, may I be filled with the Buddha's loving kindness.
Breathing out, I am filled with the Buddha's loving kindness.
Loving kindness
In you Breathing in, may you be filled with my loving kindness.
Breathing out, you are filled with my loving kindness.
Loving kindness
In others Breathing in, may others be filled with our loving kindness.
Breathing out, others are filled with our loving kindness.
Loving kindness
In all beings Breathing in, may all beings be filled with collective loving kindness.
Breathing out, all beings are filled with collective loving kindness.

Safety
In me Breathing in, may I be safe in the Buddha.
Breathing out, I am safe in the Buddha.
Safety
In you Breathing in, may you be safe in me.
Breathing out, you are safe in me.
Safety
In others Breathing in, may others be safe in us.
Breathing out, others are safe in us.
Safety
In all beings Breathing in, may all beings be safe in community.
Breathing out, all beings are safe in community.

Happiness
In me Breathing in, may I be happy with the Buddha.
Breathing out, I am happy with the Buddha.
Happiness
In you Breathing in, may you be happy with me.
Breathing out, you are happy with me.
Happiness
In happy with me Breathing in, may others be happy with us.
Breathing out, others are happy with us.
Happiness
In all beings Breathing in, may all beings be happy in community.
Breathing out, all beings are happy in community.

Good health
In me Breathing in, may I enjoy good health with the Buddha.
Breathing out, I enjoy good health with the Buddha.
Good health
In you Breathing in, may you enjoy good health with me.
Breathing out, you enjoy good health with me.
Good health
In others Breathing in, may others enjoy good health with us.
Breathing out, others enjoy good health with us.
Good health
In all beings Breathing in, may all beings enjoy good health in community.
Breathing out, all beings enjoy good health in community.

Peace of mind
In me Breathing in, may my mind be at ease with the Buddha.
Breathing out, my mind is at ease with the Buddha.
Peace of mind
In you Breathing in, may your mind be at ease with me.
Breathing out, your mind is at ease with me.
Peace of mind
In others Breathing in, may the minds of others be at ease with us.
Breathing out, the minds of others are at ease with us.
Peace of mind
In all beings Breathing in, may the minds of all beings be at ease in community.
Breathing out, the minds of all beings are at ease in community.

Cultivating Metta

(9 stages)

new

We cultivate and direct our compassion to self, other, all beings, and the world.

You may wish to switch oneself to another object of meditation, or show them all.

May I be peaceful, happy, and light in body and spirit.
May I be safe, and free from injury.
May I be free from anger, fear, and anxiety.
May I look at myself with the eyes of understanding and love.
May I be able to recognize and touch the seeds of joy and happiness in myself.
May I learn to identify the sources of anger, craving, and delusion in myself.
May I know how to nourish the seeds of joy in myself every day.
May I be able to live fresh, solid, and free.
May I be free from attachment and aversion, but not be indifferent.

May you be peaceful, happy, and light in body and spirit.
May you be safe, and free from injury.
May you be free from anger, fear, and anxiety.
May you look at yourself with the eyes of understanding and love.
May you be able to recognize and touch the seeds of joy and happiness in yourself.
May you learn to identify the sources of anger, craving, and delusion in yourself.
May you know how to nourish the seeds of joy in yourself every day.
May you be able to live fresh, solid, and free.
May you be free from attachment and aversion, but not be indifferent.

May all beings be peaceful, happy, and light in body and spirit.
May all beings be safe, and free from injury.
May all beings be free from anger, fear, and anxiety.
May all beings look at themselves with the eyes of understanding and love.
May all beings be able to recognize and touch the seeds of joy and happiness in themselves.
May all beings learn to identify the sources of anger, craving, and delusion in themselves.
May all beings know how to nourish the seeds of joy in themselves every day.
May all beings be able to live fresh, solid, and free.
May all beings be free from attachment and aversion, but not be indifferent.

Touching the Earth

(10 stages)

new

The Ceremonial Touching the Earth practice.

Listen to this chant, from the Plum Village media library

100

The one who bows and the one who is bowed to
are both, by nature, empty.
Therefore the communication between them
is inexpressibly perfect.
Our practice center is the Net of Indra
reflecting all Buddhas everywhere,
And with my person in front of each Buddha,
I go with my whole life for refuge.

Offering light in the Ten Directions,
the Buddha, the Dharma, and the Sangha,
to whom we bow in gratitude.
Teaching and living the way of awareness
in the very midst of suffering and confusion,
Śākyamuni Buddha, the Fully Enlightened One
to whom we bow in gratitude.
Cutting through ignorance, awakening our hearts and minds
Mañjuśrī, the Bodhisattva of Great Understanding,
to whom we bow in gratitude.
Working mindfully, working joyfully for the sake of all beings,
Samantabhadra, the Bodhisattva of Great Action
to whom we bow in gratitude.
Listening deeply, serving beings in countless ways,
Avalokiteśvara, the Bodhisattva of Great Compassion,
to whom we bow in gratitude.
Fearless and persevering through realms of suffering and darkness,
Kṣitigarbha, the Bodhisattva of Great Aspiration,
to whom we bow in gratitude.
Mother of Buddhas, Bodhisattvas, and all beings,
nourishing, holding, and healing all,
Bodhisattva Gaia, Great Mother Earth,
precious jewel of the cosmos,
to whom we bow in gratitude.
Radiating light in all directions, source of life on Earth,
Mahāvairocana Tathāgata, Great Father Sun,
Buddha of infinite light and life,
to whom we bow in gratitude.
Seed of awakening and loving kindness, in children and all beings,
Maitreya, the Buddha-to-be-born,
to whom we bow in gratitude.
Showing the way fearlessly and compassionately,
the stream of all our Ancestral Teachers,
to whom we bow in gratitude.

The Diamond Sutra

(12 stages)

new

Buddhas in all directions
No form is the Buddha Breathing in, I touch the presence of all Buddhas in every direction.
Breathing out, I let go of the idea that any form is the Buddha.
Formless nature of body and mind
No separate self Breathing in, I return to the formless nature of my body and mind.
Breathing out, I release the notion of a separate self.
Offering compassion
Practicing generosity Breathing in, I offer compassion without needing recognition.
Breathing out, I practice generosity free from self, other, or gift.
All beings in the present moment
No distinction Breathing in, I feel the presence of all beings within this moment.
Breathing out, I dissolve the boundary between “me” and “them.”
Teachings bring freedom
Freedom from teachings Breathing in, I embrace the teachings that liberate beyond concepts.
Breathing out, I drop attachment to even the teachings themselves.
No fixed identities
Play of causes and conditions Breathing in, I dwell in the awareness that nothing has a fixed identity.
Breathing out, I smile at the play of causes and conditions.
Perceptions empty
Beyond views and judgments Breathing in, I recognize perception as fleeting and empty.
Breathing out, I rest in the stillness beyond views and judgments.
No self in body or mind
River of interbeing Breathing in, I accept that the self is not found in body, feelings, or mind.
Breathing out, I flow with the river of non-self and interbeing.
Vastness of space and thought
Freedom from self and from destination Breathing in, I contemplate the vastness of space and thought.
Breathing out, I touch the freedom of being no one and going nowhere.
Buddha nature in all beings
Serve without attachment Breathing in, I see the Buddha nature in every being, even those who suffer.
Breathing out, I vow to serve without attachment to results.
Teachings are signs, not destinations
Peace in clarity without labels Breathing in, I see teachings as signs, not destinations.
Breathing out, I rest in the quiet clarity beyond all labels.
Wisdom cuts through illusion
Abide peacefully beyond grasping and fear Breathing in, I feel the diamond wisdom cutting through illusion.
Breathing out, I abide in peace, beyond grasping, beyond fear.

The Discourse on Love

(10 stages)

new

The Discourse on Love, offered as petitions in a guided meditation. The final passage in Sanskrit should be spoken in English, and may be repeated three times.

Someone who wants to attain peace should practice being upright, humble, and capable of using loving speech.
They will know how to live simply and happily, with senses calmed, without being covetous and carried away by the emotions of the majority. Let them not do anything that will be disapproved of by the wise ones.
And this is what they contemplate: May everyone be happy and safe, and may all hearts be filled with joy.
May all beings live in security and in peace – beings who are frail or strong, tall or short, big or small, invisible or visible, near or faraway, already born, or yet to be born. May all of them dwell in perfect tranquility.
Let no one do harm to anyone. Let no one put the life of anyone in danger. Let no one, out of anger or ill will, wish anyone any harm.
Just as a mother loves and protects her only child at the risk of her own life, cultivate boundless love to offer to all living beings in the entire cosmos.
Let our boundless love pervade the whole universe, above, below, and across. Our love will know no obstacles. Our heart will be absolutely free from hatred and enmity.
Whether standing or walking, sitting or lying, as long as we are awake, we should maintain this mindfulness of love in our own heart. This is the noblest way of living.
Free from wrong views, greed, and sensual desires, living in beauty and realizing Perfect Understanding, those who practice boundless love will certainly transcend birth and death.
Etena sacca vajjena sotthi te hotu sabbada -- Speaking the truth, may you be safe at all times.

IX - Mindfulness Trainings Copy link to the clipboard

Guided meditations inspired by and including the Five and Fourteen Mindfulness Trainings.

Training I: Openness

(6 or 12 stages)

new

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 stages, long 12 stages

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.
Breathing
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
Breathing
Smile Aware of my in-breath, I smile.
Aware of my out-breath, I smile.

Training II: Non-Attachment

(6 or 11 stages)

new

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 stages, long 11 stages

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 stages)

new

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 stages, long 11 stages

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 stages)

new

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 stages, long 10 stages

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 stages)

new

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 stages, long 10 stages

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 body and consciousness 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 this body in the world.

Training VI: Taking Care of Anger

(6 or 10 stages)

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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 stages, long 10 stages

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 stages)

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The Seventh Training of the Fourteen Mindfulness Trainings of the Order of Interbeing encourages us tp return to the present moment, looking around us to find the sources of joy and of happiness that are available everywhere.
short 6 stages, long 10 stages

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 stages)

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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 stages, long 10 stages

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 stages)

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The Ninth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing looks deeply at the sources and effects of the words that we speak. Becoming aware of our inner state, we notice when the conditions are not most favorable to offer opinion or comment.
short 6 stages, long 10 stages

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 stages)

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The Tenth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing invites us to look deeply into the nature of our relationship to all things. We inter-are with the living beings around and distant from us, both in space and in time. By practicing in community, we heal and nourish our collective being.
short 6 stages, long 10 stages

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 stages)

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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 stages, long 10 stages

Aware of in-breath
Aware of out-breath Breathing in, I am aware of my in-breath.
Breathing out, I am aware of my out-breath.
Aware of breathing
Aware of mindfulness of breath Breathing in, I am aware of the act of breathing in.
Breathing out, I am aware of the act of being mindful of my breathing.
Actions true belongings
Actions water seeds of suffering or joy Breathing in, I know that my actions are my only true belongings.
Breathing out, I know that my actions can water the seeds of suffering or of joy.
Vocation as action
Vocation can cultivate joy Breathing in, I know that my vocation is my greatest sustained action.
Breathing 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 transmission
Action as transformation Breathing in, I see that my vocation is an opportunity for transmitting the Dharma.
Breathing out, I see that every mindful action helps transform suffering.
Aware of breath
Aware of mindfulness Breathing in, I am aware of the act of breathing in.
Breathing out, I am aware of the act of being mindful.

Training XII: Reverence for Life

(6 or 10 stages)

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The Twelfth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing encourages us to practice diligently to avoid or help prevent all acts of killing, in thought and in deed.
short 6 stages, long 10 stages

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 stages)

new

The Thirteenth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing reminds us that generosity is not only an attribute, but a practice. IT nourishes ourselves while it nourishes our families and our communities.
short 6 stages, long 9 stages

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 stages)

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The Fourteenth Training of the Fourteen Mindfulness Trainings of the Order of Interbeing encourages us to understand the nature of physical desire. It reminds us that true love – the love that supports us throughout our long and shared lives – is larger and deeper than simple physical interactions.
short 6 stages, long 12 stages

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.

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Guided meditations to accompany our daily training and practice.

The Body of the Sangha

(6 stages)

new

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 stages)

new

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 healing
Stillness healing As I breathe in, I see that mindful breath is the healing.
As I breathe out, I see that stillness is the healing.
Enjoying breath
Smiling As I breathe in, I enjoy my breath.
As I breathe out, I smile.

The Path to Stillness

(6 or 11 stages)

new

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 stages, long 11 stages

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 [or: Emptiness].
Breathing out, I smile to nothing [or: Emptiness].
Letting go
Smiling Breathing in, I let go of nothing [or: Emptiness].
Breathing out, I smile.

The Circle of Breath

(6 stages)

new

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 stages)

new

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 stages)

new

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.

Refuge in the Island of the Self

(8 stages)

new

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.

Joy of Arriving Home

(2 stages)

new

One of Thầy’s simplest and most profound gāthās 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.

Practicing in Community

(6 stages)

new

Even when we sit in meditation or walk by ourselves, we do not practice alone

Breathing together now
Sitting together now Breathing in, I am aware of the number and the faces of those breathing with me now.
Breathing out, I am aware of the number and the places of those seated with me now.
Breathing together now
Sitting together now Breathing in, I am aware of the number and the faces of those who regularly breath with the Sangha.
Breathing out, I am aware of the number and the places of those who regularly sit with the Sangha.
Breathing together now
Sitting together now Breathing in, I am aware of all community members from the past and in the future that are breathing with us now.
Breathing out, I am aware that the community members from the past and in the future are seated with us now.
Breathing together now
Sitting together now Breathing in, I am aware that those in the Plum Village monasteries, the Order of Interbeing, the Lay Sanghas, as well as those practicing in solitude, are breathing with us now.
Breathing out, I am aware that all of these practitioners are seating with us now.
Breathing together now
Sitting together now Breathing in, I am aware that those who cultivate compassion for self and others, from many spiritual traditions, are breathing with us now.
Breathing out, I am aware that who practice compassion are sitting with us now.
Breathing together now
Sitting together now Breathing in, I am aware that all beings on our Mother the Earth, whose suffering is unaccompanied, are breathing with us now.
Breathing out, I vow to sit together with all beings whose suffering is unaccompanied.

Inclusivity Meditation

(8 stages)

new

This meditation is inspired by Thich Nhat Hanh’s translation of Upekshā paramita (Equanimity) to ‘Inclusiveness’. We are invited to bring our awareness to the inclusive nature of the mind/body connection expanding this to observing inclusivity begins in me-becoming inclusive of ourselves, our physical and of Neurodiverse differences, releasing judgments of mind and body.

In
Out Breathing in, I know that I am breathing in.
Breathing out, I know that I am breathing out.
Attention on body
Calming body Breathing in, I rest my attention on my body.
Breathing out, I calm movements of my body.
Attention with mind
Calming mind Breathing in, I rest my attention with my mind.
Breathing out, I calm my mind.
Inclusiveness of mind-body
Consciousness inclusive Breathing in, I am aware of the inclusive nature of mind and body.
Breathing out, I recognize inclusiveness of consciousness.
Supporting each other, inter-are
Inclusivity of interbeing Breathing in, I see mind body and consciousness supporting each other, they inter-are.
Breathing out, I recognize the supportive, inclusive nature of interbeing.
Inclusivity begins in me
Inclusivity for self Breathing in, I recognize that inclusive nature begins in me.
Breathing out, I acknowledge the need to cultivate inclusivity.
Watering inclusive seeds
Inclusive nature for all Breathing in, I water the seeds of inclusive motivation within me.
Breathing out, I cultivate my inclusive nature for myself and all beings.
Solidity in the present moment
Inclusive, wonderful moment Breathing in, I feel solid in the present moment.
Breathing out, I enjoy this inclusive, wonderful moment.

— Sibling Yonten Phuntsok

XI - Our Mother the Earth Copy link to the clipboard

Guided meditations to help us remain in contact with our Mother the Earth.

Virtues of the Earth

(7 stages)

new

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.

Connecting with Mother Earth

(7 stages)

new

A guided meditation offered by Thích Nhất Hạnh, from the Plum Village Online Library

Thầy's guided meditation, from the Plum Village media library

100

I am alive
Smiling Breathing in, I am aware that I am alive.
Breathing out, I smile at life all around.
Enjoying breath
Smiling Breathing in, I enjoy breathing in.
Breathing out, I smile to myself.
Beautiful planet
Grateful Breathing in, I am aware of this beautiful planet Earth, the most beautiful planet in the whole solar system.
Breathing out, I smile in gratefulness to Mother Earth.
Me in Mother Earth
Mother Earth in me Breathing in. I know I am part of Mother Earth.
Breathing out, I see Mother Earth alive in me.
Non-discrimination of the Earth
Welcoming back and bringing to life again and again Breathing in, I feel alive; being alive is a miracle.
Breathing out, I feel grateful for being alive in this moment.

Thank you for your mindfulness, for your attention.

Wind and Water

(8 stages)

new

Following the breath, resting in the arms of the natural world

Breathing in
Breathing out As I breathe in, I am aware of my in-breath.
As I breathe out, I am aware of my out-breath.
Earth in me
My self with the Earth Breathing in, I feel the Earth, I feel the Earth in me.
Breathing out, I see myself with the Earth.
Wind in the trees
Water as a river Breathing in, I hear the wind that moves the trees.
Breathing out, I hear the water that is the body of the river.
Lifted by the wind
Carried on the water Breathing in, I feel myself lifted on the wind.
Breathing out, I feel myself carried on the water.
Wind carries me to the sky
Water brings me to the ocean Breathing in, the wind carries me to the sky.
Breathing out, water brings me to the ocean.
Creatures of the land
Lives of the sea Carried on the wind, I see all the creatures of the land.
Carried on the water, I see all the lives on the seas.
Lives of land and sea in me
Myself with all the lives of land and sea Breathing in, I feel the life of the lands and the seas are in me.
Breathing out, I am with all the lives of the lands and the seas.
Child of the Earth
Breathing as one As I breathe in, all things breathe in.
As I breathe out, all things breathe out.

Guided Meditations

Guided Meditations

1 - Joy of Meditation as Nourishment

(2 stages)

2 - Joy of Meditation as Nourishment

(7 stages)

3 - Joy of Meditation as Nourishment

(5 stages)

Joy of Meditation, Welcoming the Breath

(6 stages)

Joy of Meditation, Nature of Change

(5 stages)

4 - Touching & Connecting

(5 or 14 stages)

short 5 stages, long 14 stages

5 - Being in Touch, Looking Deeply

(5 or 17 stages)

short 5 stages, long 17 stages

Being in Touch, Looking Deeply

(6 stages)

6 - Being in Touch, Looking Deeply

(6 or 19 stages)

short 6 stages, long 19 stages

7 - Taking Refuge

(4 stages)

8 - Arriving Home, Taking Refuge

(7 stages)

Perceiving the Senses, Smiling

(7 stages)

Wheelchair Meditation

(7 stages)

1 - Joy of Meditation as Nourishment

(5 stages)

Joy of Meditation, World as Self

(5 stages)

2 - Touching, Healing

(6 or 19 stages)

short 6 stages, long 19 stages

3 - Touching & Connecting

(6 or 37 stages)

short 6 stages, long 37 stages

Circular Nature

(9 stages)

Beautiful, Refreshing Tree

(5 stages)

Breathing Here and Now

(12 stages)

1 - Mindfulness of the Five Trainings

(11 stages)

2 - The Four Nutriments, Looking Deeply

(4 or 6 stages)

short 4 stages, long 6 stages

3 - Looking Deeply

(4 stages)

4 - Looking Deeply

(4 stages)

The Five Contemplation Before Eating

(5 stages)

1 - Looking Deeply, Healing

(16 stages)

2 - Looking Deeply, Healing

(16 stages)

3 - Looking Deeply, Release

(6 or 10 stages)

short 6 stages, long 10 stages

4 - Looking Deeply

(6 or 9 stages)

short 6 stages, long 9 stages

Strong emotion, looking deeply

(6 stages)

Recognition, Healing

(8 stages)

Pain Meditation

(11 stages)

1 - Impermanence, Looking Deeply

(6 or 14 stages)

short 6 stages, long 14 stages

2 - Impermanence Contemplation

(6 or 11 stages)

short 6 stages, long 11 stages