CONTENTS

NotesonSitting

Body,Mind,andBreath

PeaceisContagious

ABoatontheOcean

DoingNothing

Meditation

Don’tJustDoSomething,Sitthere

Story:TheMonkonthePlatform

DoingLess

EnjoyYourBreathing

TheJoyofMeditation

ACelebration

FollowingOurBreath

LookingDeeply

MeditationinDailyLife

Wisdom

WhySit?

TheMomentofEnlightenment

TheNon-PracticePractice

ArrivingHome

Freedom

NourishYourselfWhereverYouare

SittingComfortably

UndertheBodhiTree

Story:SittinginPrison

Ease

WhattoDo

LettingGo

Smiling

Happiness

BreathingRoom

SittingwiththeBell

InvitingtheBell

ListeningtotheBell

AccompanyingyourBreath

CreatingaGoodHabit

HabitEnergy

Story:OntheBusinIndia

SeeingClearly

GiftsofthePractice

RecognizingtheBody

SittingisaPracticeandaLuxury

WhatisEssential

ARiverofFeelings

WeatheringtheStormofStrongEmotions

BellyBreathing

NeutralFeelings

LookingDeeply

BringingOurSittingwithusintotheWorld

TheStarsOverhead

BePresentWhereYouare

AFlowerBetweenTwoRocks

SittingandMopping

RestoringOurselves

SpiritualFood

CountingtheBreath

UsingaClock

ASittingNotebook

WeareaStream

SittingWithOurSpiritualAncestors

SittingTogether

AFlockofBirds

HelpingEachOther

HelpingaFriend

AGardenerReturningtotheGarden

GuidedMeditations

GuidedMeditation:Joy

GuidedMeditation:SittingwiththeBuddha

GuidedMeditation:TalkingwithyourInnerChild

GuidedMeditation:SittingwithDepth

GuidedMeditation:WriteyourOwn

Thefirstthingtodoistostopwhateverelseyouaredoing.

Nowsitdownsomewherecomfortable.

Anywhereisfine.

Noticeyourbreathing.

Asyoubreathein,

beaware

thatyouare

breathingin.

Asyoubreatheout,

noticethatyouare

breathingout.

NOTESONSITTING

Manyofusspendalotoftimesitting—toomuchtime.Wesitatourjobs,wesitatourcomputers,andwesitinourcars.Tosit,inthisbook,meanstositinsuchawaythatyouenjoysitting,tositinarelaxedway,withyourmindawake,calm,andclear.Thisiswhatwecallsitting,andittakessometrainingandpractice.

BODY,MIND,ANDBREATH

Inourdailylives,ourattentionisdispersed.Ourbodyisinoneplace,ourbreathisignored,andourmindiswandering.Assoonaswepayattentiontoourbreath,aswebreathein,thesethreethings—body,breath,andmind—cometogether.Thiscanhappeninjustoneortwoseconds.Youcomebacktoyourself.Yourawarenessbringsthesethreeelementstogether,andyoubecomefullypresentinthehereandthenow.Youaretakingcareofyourbody,youaretakingcareofyourbreath,andyouaretakingcareofyourmind.

Whenyoumakeasoup,youhavetoaddtogetheralltherightingredientsinharmonyandletthemsimmer.Ourbreathisthebroththatbringsthedifferentelementstogether.Webathespiritandmindinourbreathandtheybecomeintegratedsotheyareonething.Wearewhole.

Wedon’tneedtocontrolourbody,mind,andbreath.Wecanjustbethereforthem.Weallowthemtobethemselves.Thisisnonviolence.

PEACEISCONTAGIOUS

Theenergyofmindfulnesscanhelpimproveyourwholebeing.Justpayattentiontoyourin-breath.Allowittobethewayitisandyouwillseethatthequalityofyourbreathingnaturallybecomescalmer,deeper,andmoreharmoniousallbyitself.Thisisthepowerofsimplerecognition.Whenyourbreathisdeeperandmorepeaceful,itwillhaveaninfluencerightawayonyourbodyandyourmind.Peaceandcalmarecontagious.

ABOATONTHEOCEAN

Imagineaboatfullofpeoplecrossingtheocean.Theboatiscaughtinastorm.Ifanyonepanicsandactsrashlytheywillendangertheboat.Butifthere’sevenonepersonwhoiscalm,thispersoncaninspirecalminothers.Suchapersoncansavethewholeboat.That’sthepowerofnon-action.Ourqualityofbeingisthegroundofallappropriateaction.Whenwelookcloselyatouractionsandtheactionsofthosearoundus,wecanseethequalityofbeingbehindtheseactions.

DOINGNOTHING

Imaginetreesstandingtogetherinaforest.Theydon’ttalk,buttheyfeeleachother’spresence.Whenyoulookatthem,youmightsaytheyaren’tdoinganything.Buttheyaregrowingandprovidingcleanairforlivingthingstobreathe.Insteadofdescribingsittingmeditationasthepracticeofconcentration,lookingdeeply,andgettinginsight,Iliketodescribesittingasenjoyingdoingnothing.Primarily,sittingistoenjoythepleasureofsitting,beingfullyaliveandintouchwiththewondersofourworkingbodies,thecoolair,thesoundsofpeopleandbirds,andthechangingcolorsofthesky.

MEDITATION

Thetermforsittingandbeingawareissittingmeditation.“Zen”istheJapanesepronunciationofdhyana,whichistheSanskritwordformeditation.Meditationissimplythepracticeofstoppingandlookingdeeply.Youdonotneedtosittomeditate.Anytimeyouarelookingdeeply—whetheryouarewalking,choppingvegetables,brushingyourteeth,orgoingtothebathroom—youcanbemeditating.Inordertolookdeeply,youneedtomakethetimetostopeverythingandseewhatisthere.

Withmindfulnessandconcentrationyoucandirectyourattentiontowhatisthereandhaveadeeplook.Youcanbegintoseethetruenatureofwhatisinfrontofyou.Whatistheremaybeacloud,apebble,orahumanbeing.Itmaybeouranger.Oritmaybeourownbodyanditsnatureofimpermanence.Everytimewetrulystopandlookdeeply,theresultisabetterunderstandingofthetruenatureofwhatisthereinsideusandaroundus.

DON’TJUSTDOSOMETHING,SITTHERE

Whenpeoplesay,“Don’tjustsitthere,dosomething,”they’reurgingyoutoact.Butifthequalityofyourbeingispoor—ifyoudon’thaveenoughpeace,understanding,andequanimity,ifyoustillhavealotofangerandworries—thenyouractionswillalsobepoor.Youractionsshouldbebasedonthefoundationofahighqualityofbeing.Beingisnon-action,sothequalityofactiondependsonthequalityofnon-action.Non-actionisalreadysomething.Therearepeoplewhodon’tseemtodoverymuch,buttheirpresenceiscrucialforthewell-beingoftheworld.Youmayknowpeoplelikethis,whoaresteady,notalwaysbusydoingthings,notmakingalotofmoney,orbeingengagedinalotofprojects,butwhoareveryimportanttoyou;thequalityoftheirpresencemakesthemtrulyavailable.Theyarecontributingnon-action,thehighqualityoftheirpresence.Tobeinthehereandthenow—solidandfullyalive—isaverypositivecontributiontoourcollectivesituation.

STORY

THEMONKONTHEPLATFORM

WhenIwasanovicemonkinVietnam,IwenttoatemplecalledHaiDucwhereIsawaZenmastersitting.Hewasn’tinthemeditationhall.Hewassittingonasimpleplatformmadefromperhapsfiveplanksofwood.Itwaspaintedbrownandwasveryclean.Ontheplatformwasasmalltablewithfourlegsthatwerealittlebitbent.Thatlittletablehadavaseofflowersonit.IsawtheZenmastersittingontheplatform,facingthetable.Hewassittingverynaturallyandpeacefully,hisspinestraightandhisbodyatease.

Asayoungchild,IsawadrawingoftheBuddhasittingonthegrass.Helookedveryfree,relaxed,andpeaceful,aswellasverykind.NowIwasseeingarealhumanbeingsittinglikethat.Thiswasapersonlikeme,notanillustrationorsomeonebelongingtoanotherworld.Seeingthemonkontheplatformwasaveryholyexperience.Iwantedtobeabletositlikethatmonk.Iknewthatsittinglikethatwouldbringmehappiness.

DOINGLESS

Manyofuskeeptryingtodomoreandmore.Wedothingsbecausewethinkweneedto,becausewewanttomakemoney,accomplishsomething,takecareofothers,ormakeourlivesandourworldbetter.Oftenwedothingswithoutthinking,becauseweareinthehabitofdoingthem,becausesomeoneasksusto,orbecausewethinkweshould.Butifthefoundationofourbeingisnotstrongenough,thenthemorewedo,themoretroubledoursocietybecomes.

Sometimeswedoalot,butwedon’treallydoanything.Therearemanypeoplewhoworkalot.Therearepeoplewhoseemtomeditatealot,spendingmanyhoursadaydoingsittingmeditation,chanting,reciting,lightingalotofincense,butwhonevertransformtheiranger,frustration,andjealousy.Thisisbecausethequalityofourbeingisthebasisofallouractions.Withanattitudeofaccomplishing,judging,orgrasping,allofouractions—evenourmeditation—willhavethatquality.Thequalityofourpresenceisthemostpositiveelementthatwecancontributetotheworld.

ENJOYYOURBREATHING

Whenyousitdown,thefirstthingtodoistobecomeawareofyourbreathing.Becomingawareofyourbreathingisthefirststepintakingcareofyourself.Becomingawareofyourin-breathandout-breath,youcanseehowyourbreathmovesthroughyourbody.Youbegintotakecareofyourbodyandyourmind,andyoubegintofindjoyintheverysimpleactofbreathing.Everyin-breathcanbringjoy;everyout-breathcanbringcalmandrelaxation.Thisisagoodenoughreasontosit.Wedon’tneedtositwithanintentionlikegettingsmarterorbecomingenlightened.Wecansitjusttoenjoysittingandbreathing.

THEJOYOFMEDITATION

Ifyouaskachild,“Whyareyoueatingchocolate?Thechildwouldlikelyanswer,“BecauseIlikeit.”There’snopurposeineatingthechocolate.Supposeyouclimbahillandstandontoptolookaround.Youmightfeelquitehappystandingonthehill.There’snotareasonfordoingit.Sitinordertosit.Standinordertostand.Thereisnogoaloraiminsitting.Doitbecauseitmakesyouhappy.

ACELEBRATION

Ifyouarebreathingmindfullyinandout,youalreadyhaveinsight.Everyoneisbreathing,butnoteveryoneisawarethatthey’rebreathing.Whenyoubreatheinmindfully,yourealizethatyouarealive.Ifyouweren’talive,youwouldn’tbebreathingin.Tobealiveisthegreatestofallmiracles,andyoucanrejoiceinbeingalive.Whenyoubreatheinthisway,yourbreathisacelebrationoflife.

FOLLOWINGOURBREATH

Mindfulnessisalwaysmindfulnessofsomething.Whenwearemindful,wearepayingattention,butwhatarewepayingattentionto?Mindfulnessalwayshasanobject.Whenwesit,wecanbecomeawareofourin-breathandout-breath.Followyourbreathfromthebeginningofeachinhaleallthewaythroughtheendofeachexhale.Thisismindfulnessofbreathing.Eachtimewepracticemindfulbreathing,weknowalittlemorewhatmindfulnessfeelslike.

LOOKINGDEEPLY

Sittingmeditationisapracticethathelpsushealandtransform.Ithelpsustobewhole,andtolookdeeplyintoourselvesandintowhat’saroundusinordertoseeclearlywhatisreallythere.Lookingdeeply,welightuptherecessesofourmindandlookintotheheartofthingsinordertoseetheirtruenature.

MEDITATIONINDAILYLIFE

Whenmostpeopleheartheword“meditation,”theythinkofsittingmeditation.Therearemanydifferentkindsofmeditation.Mindfulnessmeditationcanbepracticedanywhereandinwhateverpositionthebodyisin—whetherwearesitting,walking,standing,orlyingdown.Wheneverweperformourdailyactivitieswithmindfulawareness,we’repracticingmeditation.

WISDOM

Bylookingdeeply,themeditationpractitionergainsinsightorwisdom,prajña.Insighthasthepowertoliberateusfromourownsufferingandbondage.Intheprocessofmeditation,fettersareundone;internalblocksofsufferingsuchasresentment,fear,anger,despair,andhatredaretransformed;relationshipswithhumansandnaturebecomeeasier;freedomandjoycanpenetrateus.Webecomeawareofwhatisinsideandaroundus;wearefresherandmorealiveinourdailylives.Aswebecomefreerandhappier,weceasetoactinwaysthatmakeotherssuffer,andweareabletobringaboutchangeinourselvesandhelpothersaroundusbecomefree.

WHYSIT?

Whenwesit,webringjoyandnourishmenttoourselvesandtoothers.Everytimewesit,wecansitinsuchawaythattheworldcanprofitfromoursitting.Wearesolid.Wearerelaxed.Wearecalm.Wearehappywhilesitting.Wesitasifwearesittingonalotusflower,notonaheapofburningcharcoal.

THEMOMENTOFENLIGHTENMENT

Siddhartha,themanwhobecametheBuddhamanyyearsagoinIndia,satforalongtimeatthefootoftheBodhitree.Heappearedjusttobesitting,buthisbodywasalsoparticipatinginhisawakening.Hewasverycloselyobservinghisbody,hisfeelings,andhisperceptions.Ashecontinuedtopractice,hispowerofmindfulnessandconcentrationbecamestrongerandstronger.Onedayatdawn,astheMorningStarappeared,hefeltaliberationthatdissipatedallthedarknesswithinhim.Thatwasthemomentofenlightenment.

THENON-PRACTICEPRACTICE

Therearesomepeoplewhositinaveryfunnyway;theytrytoshowthattheyarepracticingsittingmeditation.Whenyoubreatheinmindfullyandjoyfully,don’ttrytoshowofftootherpeopleasifyouweresaying,“Youknow,Iambreathinginmindfully.”Don’tworrywhatyoursittinglookslikefromtheoutside.Practicethenon-practicepractice.Wecanbestconveytheessenceofthepracticetootherssimplybydoingitwithourwholebeing.

ARRIVINGHOME

Whenyousit,sitinsuchawaythatyoufeelyouhavealreadyarrived.Tositdoesn’tmeantostruggle.Whenyousit,sitsothatsittingbecomesanarrivalintothepresentmoment.Enjoyyourarrival.Howwonderfultohavearrived.Howwonderfultofeelthatyouarehome,thatyourtruehomeisinthehereandthenow.Sittinglikethat,joyandpeacebecomeareality.Youradiatethisjoyandpeaceanditbenefitseveryonearoundyou.

FREEDOM

Inthepresentmoment,wecanbefreefromregretconcerningthepastandfromfearconcerningthefuture.Happinessisn’tpossiblewithoutfreedom.Comingbacktothepresentmoment,wearereleasedfromourworries,ourfears,ourregrets,ourprojects,andourbusyness.

NOURISHYOURSELFWHEREVERYOUARE

It’swonderfulifyouhaveaquietplacetositathomeorinyourworkplace.Butyoucanpracticemindfulsittingwhereveryouare.Ifyouridethetrainorthebustowork,theseareexcellentplacestopracticesitting.Insteadofthinkingaboutyourprojects,yourcolleagues,yourlistoftasks,youcanenjoypracticingbreathinginandouttoreleasethetensioninyourbodyandgiveyourmindabreakfrombeingcaughtinthinking.Youcancreateameditationhallofyourbusoryourtrain.Useyourtime,whereveryouare,tonourishandhealyourself.

SITTINGCOMFORTABLY

Whenyousit,keepyourspinalcolumnquitestraight,whileallowingyourbodytoberelaxed.Whenyoursittingpostureisrelaxedandstable,youcansitcomfortablyforalongtime.Youembodysolidityandthishelpsyourmindtobecalm.Astableposturegroundsbodyandmind.Sittingstill,weminimizetheactionsofbody,speech,andmindsowe’renotpulledhitherandthitherbythoughtsandfeelingsinwhichwemightotherwisedrown.

UNDERTHEBODHITREE

Agathaisatraditionalshortversethatyoucanreciteduringyourmeditation.Youcanmakeyourown,orreciteonesyouhaveheard.Hereisone:Sittinghereislikesittingunderthebodhitree.Mybodyismindfulnessitself,entirelyfreefromdistraction.

STORY

SITTINGINPRISON

AVietnamesestudentofminestudiedEnglishliteratureatIndianaUniversitybeforereturningtoVietnamandbeingordainedasanun.Asanun,shewasveryactiveintryingtoeasethesufferingofpeople’sdailylives.Shewasarrestedbythepoliceandputintoprisonbecauseofheractions.Shewouldpracticesittingmeditationinherprisoncell.Itwasdifficult,becausetheguardssawhersittingasaprovocativeaction.Theythoughtshewasdefyingthembysittingpeacefully.Shewouldwaituntilnight,whenallthelightswereoff,soshecouldsitlikeafreeperson.Thepeoplewhoputherinprisonweretryingtocontrolher.Shehadtopracticesoshewouldn’tlosehermind;sittinglikethatgaveherspaceinherheart.Shealsotaughtotherswhowereincarceratedhowtositandbreathesothattheywouldsufferless.Inherouterform,shewascaughtinprison.Yetshewascompletelyfree.Ifyoucansitlikethat,thewallsarenotthere.Youareintouchwiththewholeuniverse.Youhavemorefreedomthanpeopleoutsidewhoareimprisoningthemselveswiththeiragitationandanger.Peoplecantrytostealmanythingsfromus,buttheycan’tstealourdeterminationandourpractice.

EASE

Sitinsuchawaythatyoufeelcompletelyatease.Relaxeverymuscleinyourbody,includingthemusclesinyourface.Thebestwaytorelaxthemusclesinyourfaceistosmilegentlyasyoubreatheinandout.Don’tmakeagreateffort,orstruggle,orfightasyousit.Letgoofeverything.Thispreventsbackache,shoulder-ache,orheadache.Ifyouareabletofindacushionthatfitsyourbodywell,youcansitforalongtimewithoutfeelingtired.

WHATTODO

Sometimespeoplesaytheydon’tknowwhattodowhentheyaresitting.“Youonlyneedtosit”isanexhortationoftheSotoZenmeditationschool.Itmeansthatyoushouldsitwithoutwaitingforamiracle,andthatincludesthemiracleofenlightenment.Ifyoualwayssitinexpectation,you’renotinthepresentmoment.Thepresentmomentcontainsthewholeoflife.

LETTINGGO

Sitinsuchawaythatyoufeellight,relaxed,happy,andfree.Manyofushavesomanyanxietiesandprojectsthatweighheavilyonus.Wecarryourpastsorrowsandangerandtheybecomeakindofbaggagethatmakeslifeheavy.Sittingmeditationisawaytopracticelettinggoofthethingswecarryneedlessly.Thesethingsarenothingbutobstaclestoourhappiness.Easeinoursittingandeaseinourbreathingnourishesthebodyandmind.

Whenwearecalm,wecanlookdeeplyintoadifficultemotiontoseeitsrootsandunderstanditbetter.First,wenourishourselveswiththejoyofmeditation,calmingthebreath,body,andthoughts.Thenweembracethedifficultfeeling.Thisbringssomereliefandgivesusamoresolidbasisforinvestigatingandtransformingthedifficultysowecangetthehealingweneed.

Finally,wecanexploreifouremotionisbasedonsomethinghappeninginthepresentorsomethingthatwearestillattachedtofromthepast.Ifit’sfromthepastwecanbegintoletitgo,tomoretrulyseeandexperiencethepresentmoment.

SMILING

Asyousit,considersmilinglightly.Thisshouldbeanaturalsmile,notagrimaceoraforcedsmile.Yoursmilerelaxesallyourfacialmuscles.Whenyousmiletoyourwholebody,itisasifyouarebathedinafresh,coolstreamofwater.

HAPPINESS

Relaxingandcalmingthebodyaswebreatheinandout,wecanalreadyexperiencejoyandhappiness.Thisisthejoyofbeingalive,ofbeingabletonourishthebodyatthesametimeasthesoul.Tositknowingthatwedon’thavetodoanythingbutbreatheinandoutinawarenessisagreathappiness.Countlesspeoplebounceaboutlikeyo-yosintheirbusylivesandneverhavethechancetotastethisjoy.Don’tworryifyoudon’thavehourstodedicatetositting.Afewmomentsofsittingandconsciousbreathingcanbringgreathappiness.

BREATHINGROOM

Everytimeyousit,whetherit’satwork,atthefootofatree,oronyourmeditationcushionathome,enjoyyoursitting.Thenyouwon’tconsidersittingtobehardpractice.It’sverypleasant.Setasidearoomoracorneroracushionthatyouusejustforsitting.Whenyouarrivethere,youwillimmediatelybegintofeelsomeofthejoyandrelaxationthatcomesfromsitting.Whethersittingaloneorwithafewfriends,youcanproduceyourfullpresence,yourtruepresence.

SITTINGWITHTHEBELL

Thesoundofthebellisawonderfulwaytobeginsittingmeditation.Thesoundofthebellisthevoiceofyourowntrueself,callingyoubacktothepresentmoment.Thebeautifulsoundremindsusthatourtruehomeisinthepresentmoment.Listeningtothebellsupportsmeditationpractice.Beawareofyourbreathingwhenlisteningtothebell.

INVITINGTHEBELL

Insteadof“strikingthebell,”Iliketosay“invitingthebelltosound.”Breatheinandoutthreetimesandthenwakeupthebellbytouchingtheinvitertothebellandleavingitthere,causingamuffledsound.Thenbreatheinandoutonetimebeforeinvitingafullsoundofthebell.Ifyoudon’thaveabell,youcandownloadarecordingofthesoundofthebellontoyourphoneorcomputer.*

*http://plumvillage.org/mindfulness-practice/mindfulness-software/

LISTENINGTOTHEBELL

Whenwesitandlistentothebell,wecanallowallthecellsinourbodytolistentothesound.Themindisalsomadeofsomethinglike“cells.”Theseareourthoughts,feelings,andperceptions,andourideasabouthowthingsareandshouldbe.Allthementalformationsexistintheunconsciousmindasseeds.Whenaseed,forexampletheseedofanger,istouched,itmanifestsintheconsciousmindandtherewecallitamentalformation.Whatevermentalformationhasariseninus,wecanallowittolistentothebell.Whetheritisworry,anger,fear,orattachment,weallowthementalformationtolistentothebellwithus.Justasaflowerismadeofnon-flowerelements,wearemadeofnon-uselements.Wearemadeofancestors,culture,food,air,andwater.Wearemadeofform,feelings,perceptions,mentalformations,andconsciousness.Weinviteeverycomponenttolistendeeplytothebell.Thiswayoflisteningbringspeaceintoeverycellofthebodyandmind.

ACCOMPANYINGYOURBREATH

Ifyouhaveabellathome,anyonecaninviteitatanytimetobringeveryonebacktothemselves.Everytimeyouhearthebell,youstopeverythingyouaresaying,doing,orthinking.Rideonthesoundofthebellandonyourbreathtogohometoyourself,togohometothepresentmoment,tothehereandthenow.Youlearntheartofbeingalive,ofbeingpresent.Tobealivemeanstobeinthehereandthenowsowecanbeintouchwiththewondersoflifewithinusandaroundus.Thepracticeissimple.Everytimeyouhearthebell,it’sasifsomeoneiscallingyou,“Comehome,mychild,don’trunanymore.Comehometoyourself.Comehometolife.”

CREATINGAGOODHABIT

Ifyousitregularly,itwillbecomeahabit.Youwillletgooftryingtoarriveanywhere.EventheBuddhastillpracticedsittingeverydayafterhisenlightenment.Thereisnowheretoarriveexceptthepresentmoment.

HABITENERGY

Whenyousit,youmayfeelsomethingpushingyoutogetupanddosomethingelse.That’stheenergyinsideeachofuscalledhabitenergy.Habitenergyisenergythatisfueledbyanoldpattern,situation,orhabit.Itisn’tbasedonourrealneedsandourrealsituationinthepresent.

Habitenergyisalwayspushing.Wehavethehabitofthinkingthathappinessisn’tpossibleinthehereandnow,thatwehavetogoandlookforitsomewhereelseorinthefuture.That’swhywekeeprunning.Ourparentsrantoo.Theytransmittedthehabitofrunningtous,andtheyreceiveditfromtheirancestors.It’salongstandinghabit.Wedeeplybelievethatinthefuturewemayhavemoreconditionsforourhappinessandthatour“reallife”liessomewhereelse.It’sbecauseofourhabitenergy,thatthepresentmomentcanseemboring.

Itisastrongenergy.Ifwearenotawareofit,itcanbestrongerthanweare.Whenwesitandinvitethesoundofthebell,itisaremindertoletgoofthathabitenergyandreturnhome.

STORY

ONTHEBUSININDIA

SomeyearsagoIwenttoIndiatogiveretreatsfortheDalitpeople.They’reconsideredthelowestcasteinIndiansociety,andhavebeendiscriminatedagainstforthousandsofyears.ManyofthemhaveembracedBuddhismbecausetherearenocastesinBuddhistpractice.ADalitmanfromtheBuddhistSocietywashelpingorganizeourtour.Hehadafamily,anapartmentinNewDelhi,andacomfortablemateriallife,buthestillcarriedthehabitenergiesofhisclassandthediscriminationagainsthim.Iwassittingnexttohiminthebus,enjoyinglookingoutofthewindowatthelandscapeofIndia.WhenIturnedmyheadback,Isawhimsittinginaverytenseway.WhileIwasenjoyingsittinginthebus,hewasn’tenjoyingitatall.Isaid,“Dearfriend,Iknowthatyou’reeagertomakemyvisitpleasantandhappy.I’mfeelingverycomfortableandhappyrightnow,sopleasesitbackandrelax,don’tworry.”Hesaid,“Okay,”andhesatbackandrelaxedwhileIlookedoutofthewindowagainandenjoyedthescenery.WhenIlookedbackafewminuteslater,Isawhimagainasrigidasbefore,becausethoseworries,feelings,andthattendencyalwaystobestrugglinghadbeenhandeddowntohimbymanygenerationsofancestors.It’snoteasyjusttostopandrecognizeoldhabitenergies.Weallneedafriendtohelpremindusfromtimetotime.Ifnooneelseisthere,thesoundofthebellcanbethatfriend,remindingustorecognizeandsmileatouroldhabitenergies.Inthatway,wecanbecomefreeofthem.

SEEINGCLEARLY

Thefirstthingtodowhenyousitdownistopayattentiontoyourin-breathandout-breath.Focusyourattentionentirelyonyourbreathing.Ifyoutrulypractice,yourbreathwillbecomepeaceful.Thispeacefulbreathingwillsoothebothmindandbody.Thisisthefirstpriorityofsittingmeditation,tohelpuscalmdown.Oncewearecalm,wecanseemoreclearly.Andwhenourvisionisnolongerclouded,weseewithmoreunderstanding,andwenaturallybegintofeelcompassionforourselvesandforothers.Thatiswhentruehappinessbecomespossible.

GIFTSOFTHEPRACTICE

Sittingandbreathingmindfullybringsfourimportantelementsintoourlives:peace,clarity,compassion,andcourage.Whenwearepeacefulandclear,weareinspiredtobemorecompassionate.Compassionbringscourage,andcouragebringstruehappiness.Whenyouhavegreatcompassioninyourself,youhavethecapacitytoactwithcourage.Youhaveenoughcouragetolookdeeplyatoldhabits,acknowledgefear,andmakedecisionsthatcancutthroughcravingandanger.Ifyoudon’thaveenoughcompassionforyourselfandforothers,youwon’thavethecouragetocutofftheafflictionsthatmakeyousuffer.

RECOGNIZINGTHEBODY

Whenourin-breathandout-breathbecomepeacefulandpleasant,ourbodiesbegintobenefit.Inourdailylives,manyofusforgetthatwehaveabody.Ourbodiesoftencontainstress,pain,andsuffering.Oftenweignorethebodyuntilthepaingetstoogreat.Ifwebreathepeacefully,thispeacewillbetransmittedtothebody.Sittingandbreathingmindfully,webringthemindbacktothebodyandbegintorecognizeitspresenceandreleasethetensionheldthere.

SITTINGISAPRACTICEANDALUXURY

Sittingisapractice.Thekindofsittingwe’reusedtodoingissittinginordertoworkatourcomputers,tobeinmeetings,ortospaceoutinfrontofascreen.Sowehavetopracticesittingjusttobewithourselveswithoutdistractions.Inourtime,inourcivilization,sittinganddoingnothingisconsideredeithertobealuxuryorawasteoftime.Butsittingcanproducethemostnourishingcalmandjoyandwecanallaffordsometimetosit.Howwonderfultositanddonothing.

WHATISESSENTIAL

Whatisessentialistotraintositquietlyandmindfully.Themoreyoutrainyourself,themoreyoucanreachthedeeperaspectofwhatyouarethinkingandfeeling.Youmightthink:“I’mbored!”“Thisisstupid.”“Ineedtodosomethingelserightthisminute.”Theremaybeoldhabitsandoldstoriesthatarecreatingthosethoughtsandthosefeelings.Whatisgettinginthewayofyourbeingabletoexperiencethepresentmoment?Keepbreathing.Keepsitting.Thisisthepractice.

ARIVEROFFEELINGS

There’sariveroffeelingineveryoneofus—pleasantfeelings,unpleasantfeelings,andneutralfeelings.Theycomeoneafteranotherlikedropsofwaterintheriver.Aswesit,theriveroffeelingsrunsthroughusandit’stemptingtoletastrongfeelingpullusdownstream.Instead,wesitontheriverbankandobservethefeelingsastheyrunthroughus.Wecannamethem.“Thisisapleasantfeeling.”“Thisisapainfulfeeling.”Wecandothesamewithourmentalformations,suchasangerandfear.Namingcanbeafirststepingivingussomedistancefromourfeelings,sowecanseethatafeelingisjustafeelingandthatitisimpermanent.Afeelingcomesandeventuallyitgoes.

WEATHERINGTHESTORMOFSTRONGEMOTIONS

Astrongemotionislikeastormanditcancreatealotofdamage.Weneedtoknowhowtoprotectourselvesandcreateasafeenvironmentwherewecanweatherthestorm.Keepingourbodyandmindsafefromthestormisourpractice.Aftereachstorm,wewillbecamestronger,moresolid,andlessfearfulofthestorms.

Wecanlearntotakecareofthepainfulfeelingsandstrongemotionsemergingfromthedepthofourconsciousness.Wearemorethanouremotions.Wecanrecognizewhatisthere,“Breathingin,Iknowthatthisisonlyanemotion.It’snotthewholeofme.Iammorethanmyemotions.”Thisisaverybasicinsight.Emotionswillmanifest,stayforawhile,andthenleave.Whyshouldwediebecauseofoneemotion?Afterafewminutesofpractice,thestormwilldiedown,andyouwillseehoweasilyyouhavesurvived.Youshouldstartyourpracticebeforethestormbeginsoryoumightforgettodoit,andmaygetcarriedawaybythestorm.Thisiswhyourdailypracticeisimportant.

BELLYBREATHING

Eachtimeastormcomesupsitquietlyandreturntoyourbreathingandyourbody.Turnyourattentionawayfromwhateveritisthatyoubelieveisthesourceofyoursufferingandinsteadfocusonyourbreathing.Mindfulbreathingisyouranchorinthestorm.Bringyourattentionawayfromyourheadanddowntoyourbelly,sothatyou’renolongerthinkingandimagining.Justfollowyourbreathingclosely.Remindyourself,“Ihavepassedthroughmanystorms.Everystormhastopass;nostormstaysforever.Thisstateofmindwillpass.”

Whenweseethetopofatreebeingtossedaboutinastorm,wehavethefeelingthatthetreemaybeblowndownatanymoment.Butifwelookatthetrunkofthetree,weseeit’sverysteady,andweknowthatthetreewillstandstrong.Yourbellyislikethetrunkofthetree.Practicebreathingwithyourmindonlyfocusedonbreathingintoyourlowerbellyandjustletyouremotionsgoby.

NEUTRALFEELINGS

Whenyousitandbreathewithmindfulawareness,youbecomeawareofalltheemotionsthathavebeenignoredwhileyouwerebusydoingthings.Youbecomeawarenotjustofyoursorrowsandjoysbutalsoofyourneutralfeelings.Aneutralfeelingisanawarenessthatisneitherpleasantnorpainful,suchasanawarenessofapartofyourbodythatisnotinpain.Withawareness,wecantransformaneutralfeelingintoapleasantfeeling.

Whenyouhaveatoothache,thefeelingisveryunpleasant.Whenyoudon’thaveatoothache,youusuallyhaveaneutralfeeling;you’renotawareofyournon-toothache.Whenyouaremindfulofnothavingatoothache,thenwhatwasaneutralfeelingbecomesafeelingofpeaceandjoy.Youaresohappynottohaveatoothacheinthismoment.Bytransformingneutralfeelingsintojoyfulones,wenourishourhappiness.

LOOKINGDEEPLY

Sittingmeditationhastwoaspects.Thefirstisstoppingandcalmingthebody.Thisinitselfcanbeasourceofgreathappiness.Thesecondislookingdeeply.Insilentmeditation,youareabletocalmyourbodyandyourmind.Youknownothingwilldisturbthatstateoflightness,peace,andjoy.Butifyou’recontentonlywiththis,youwon’tbeabletogofarintheworkoftransformingthedepthsofyourconsciousness.Therearepeoplewhomeditateonlytoforgetthecomplicationsandproblemsoflife.Theyarelikerabbitscrouchingunderahedgetoescapeapotentialhunterorpeopletakingshelterinacellartoavoidbombs.

BRINGINGOURSITTINGWITHUSINTOTHEWORLD

Ifyoubegintofeelthesecurityandprotectionthatarisesnaturallyfromsittinginmeditation,youmaybereluctanttoleavethisstate.Butwecan’tcontinuetositforever.Wecancontinueourmindfulawarenessineveryaction,inhowwewalk,talk,andwork.Inthisway,weengagefullyinlifeandareabletobringjoytoourrelationshipsandourworld.

THESTARSOVERHEAD

Nomatterwhereweare,wheneverwe’resitting,overourheadsthereisariveroftrillionsofstars.Wearesittingonaplanet,averybeautifulplanet,whichisrevolvingintheMilkyWaygalaxy.Whenwesitwiththatawareness,wecanembracethewholeworld,fromthepasttothefuture.Whenwesitlikethat,ourhappinessisverygreat.

BEPRESENTWHEREYOUARE

Whenwehavethecapacitytobepeacefulandjoyfulaswesit,wecansitanywhere.Wecansitintheairport.Wecansitinthetrainstation.Wecansitonthebankofariver.Wecansitinprison.Ifeveryoneintheworldknewhowtositlikethat,thisworldwouldhavemorepeace,joy,andhappiness.

Whenwe’resitting,we’retrulythereinthepresentmoment;wehavecomehome,wehavearrived.Wearepresentinthattimeandplace;we’renotpulledawaybythepast,thefuture,orbyangerorjealousyinthepresent.Whenwesitlikethat,wesitasafreeperson.

AFLOWERBETWEENTWOROCKS

Whenyousitalonequietly,it’ssomethingbeautiful,evenifnobodyseesit.Whenalittleflowerappearsinacrackbetweentworocks,it’sabeautifulsight.Peoplemayneverseeit,butthat’sokay.

SITTINGANDMOPPING

Howwesitcanbeappliedatanymomentduringourdailylives.Forexample,whenwemopthefloor,wemopthefloorjusttomopthefloor,andweenjoymoppingthefloor.Wearehappy.Thehappinessandcontentmentweexperienceinsittingmeditationcanbebroughtintodailylife.Wecanbehappymoppingthefloor.

RESTORINGOURSELVES

Inourdailyliveswemaygetlostinourthinking,inourworries,andinourvariousprojects.Tositistorestoreourselves,tobecomefullypresentandfullyaliveinthehereandthenow.Followingyourbreathing,calmingyourbodyandmind,youcanbecomepresenteasilyandquickly.Ittakesfiveortensecondsforustorestoreourselvesfullyandproduceourtruepresenceinthehereandthenow.Weofferthatqualityofbeingtoourselves,toeachother,andtotheworld.

SPIRITUALFOOD

Sittingisn’tsomethingwedoasadutyoranobligation.Insteaditcanbepartofourdailynourishment,likeeating.Considerdailysittingmeditationtobeakindofspiritualfood.Whenwesit,weproducetheenergyofmindfulnessandafeelingofeasethatnourishesourjoy.Trytopracticesittingmeditationregularly.Don’tdepriveyourselfandtheworldofthisspiritualfood.Whenwecanseethatourpracticeisnourishmentforourselvesandfortheworld,itbringsusjoyandthefeelingthatwe’reusefultolife.

COUNTINGTHEBREATH

Whenwe’refirstlearningsittingmeditation,itcanbeusefultocountourbreaths.Count“one”forthefirstin-andout-breath.Count“two”forthesecond,andsoon.Ifyourmindwandersandyoulosecount,gobackto“one”andbeginagain.Thisexercisehelpsdevelopconcentration.Youmaythinkcountingtoteniseasy,butcountingtotenwhilebreathingmindfullytakesalotoffocus.

USINGACLOCK

Ifyouhaveaclockthatmakesanaudiblesound,trybreathinginaccordancewiththerhythmoftheclock.Thiscanhelpyoustopthinkingandfocusinsteadonyourbreathing.

ASITTINGNOTEBOOK

Itcanbeusefultokeepanotebooktojotdownnoteswhilesittingortowriteinaftersitting.Ifyousitinthesameplaceeachtime,youcankeepthenotebookthere.Ifyousitindifferentplaceswhereverorwheneveryoucan,thenkeepyournotebookwithyouinabagorbackpack.Youcanwritedownthethoughtsthatcometoyou,theinsightsyouhave.Youcanalsodraw.Writingwhenyourmindisclearaftersittingcanbeverysatisfying.Youdon’tneedtoreaditrightaway.Perhapsleaveitforawhile,soyoucancontinuetoreflectwithoutjudgment.

WEAREASTREAM

Evenwhenyouthinkyouaresittingalone,yourancestorsaresittingwithyou.Yourparents,grandparents,andgreat-grandparents,whetheryouknewthemornot,arethereinsideofyou.Acknowledgethemandinvitethemtobreathewithyou:“Dearfather,thesearemylungs,andthey’realsoyourlungs.Iknowthatyouareineverycellinmybody.”Breathingin,youcansay,“Mother,Iinviteyoutobreatheinandoutwithme.”Ineverycellofyourbody,yourancestorsarethere.Youcaninviteallyourancestorstoenjoybreathinginandoutwithyou.Youarenotanisolatedbeing.Youaremadeofancestors.Whenyoubreatheoutcalmly,allyourancestorsinyoubreatheoutcalmly.Whentheywerealive,theymightnothavehadachancetositmindfullyandbreathepeacefully.Butnow,inyou,theyhavethatchance.Thereisnoseparateself.Weareacurrent.Weareastream.Weareacontinuation.

SITTINGWITHOURSPIRITUALANCESTORS

Whenyousit,youaresittingwithyourbloodancestors,butyouarealsosittingwithyourspiritualancestorsaswell.Yourspiritualancestorsarealsopartofyou.Youcaninvitethosewhoinspireyou;youcaninviteMoses,Jesus,orMohammedtobreatheinwithyouandenjoybreathing.Theyarealsoineveryoneofourcells.

SITTINGTOGETHER

Sittingaloneiswonderful.Sittingwithafriendmakesmeditationeasier.ThereisaVietnamesephrasethatgoeslikethis:“Whenyoueatrice,youneedtohavesoup.”Whenyoupracticemindfulness,youhavetohavefriends.Whenwesittogether,wecreateacollectiveenergyofmindfulnessthatisverypowerful.Whenwesitwithothers,weprofitfromtheirqualityofbeingandweprofitfromeveryone’spractice.Wedon’tneedtosayalot,butwebecomeacollectiveorganismandtogetherweproduceinsight.Whenwesittogether,eachoneofuscontributestothequalityofthewhole.Thiscollectiveenergyismorepowerfulthanourindividualenergy.Sittingtogetherislikeallowingthewaterinthestreamtobeembracedbytheocean.Whenwehearthesoundofthebell,everyoneisbreathingmindfullyamdcreatingacollectiveenergyofmindfulness.Thecollectiveenergyisverysupportiveandeffectiveinhelpingusgaininsightandtransformdifficulties.Asapractitionerwecanbenefitfromthatenergytohelpusembraceourpainandoursuffering.Youcansaysilently,“DearbrothersandsistersintheSangha,thisismysuffering.Pleasebrothersandsisters,pleasehelpmetoembracethispainandthissuffering.”

AFLOCKOFBIRDS

Whenyoupracticesittingwithothers,youdon’thavetodoanythingatall.Thebasicpracticeistobethere,tofollowyourbreathing,andtoexperiencethejoyofbeingtogether.Imagineaflockofbirdsflyinginthesky.Everybirdhasitsownpositionandeachbirdmakesacontributiontothewholeformation.Theyflysosmoothlytogether.Sinceeachbirdispartofthislargerformation,theydon’thavetomakealotofeffort.Theybenefitfromthecollectiveenergyanddon’tneedtoworkashard.It’sapleasuretoflytogetherlikethatinthesky.Whenwesittogether,wearesupportedbyeachother.Weeachproduceourtruepresenceandofferthattoeachother.

HELPINGEACHOTHER

Whenyousitwithothers,youaretakingcareofyourselfandyouaretakingcareofthegroup.Ifyouseesomeonesittingsolidlyandcalmly,thiscanhelpyou.Suchapersonaffectsthewholeenvironment.WhenIseesomeonesittinglikethis,Iwanttositlikehim.Iwanttooffermytruepresence.Mypresencecanalsohaveaqualitythatcanhelpthecommunity.Thecollectiveenergypenetrateseveryone.Everyoneoffersandeveryonereceivesatthesametime.

HELPINGAFRIEND

Theremaybesomeonesittingwithyouwhoisholdingabigblockoffearordespair,butwhoisn’tsayinganything.Sheistryingtoholditasshesits.Ifyouaresittingthere,presentandsolid,youarealreadyhelpingher.Yourpresencesays,“Don’tworry,Iamherewithyou.Iwillhelpyoutoembraceandholdthatfearanddespairinyou.”Alone,itisdifficulttoholdalotofpain.Butwiththecollectiveenergyofthegroup,itbecomespossible.

AGARDENERRETURNINGTOTHEGARDEN

Whenyousit,youarelikeagardenergoingbacktotakecareofhisorhergarden.Alltheplantsandanimalsinthegardenbenefitfromthegardener’sreturn.Theyaresohappytohavethegardenerback.Whenyousit,youarecomingbacktoyourself,toyourbody,yourfeelings,youremotions,andyourperceptionsinordertotakecareofthem.That’sgoodnews.

GUIDEDMEDITATIONS

Guidedmeditationisnotanewinvention.ItwasusedinthetimeoftheBuddha,over2,500yearsago.Evenifyouenjoysittinginsilence,guidedmeditationcanbebeneficial.Aguidedmeditationisanopportunitytolookdeeplyintothemind,tosowwholesomeseedsthere,andtostrengthenandcultivatethoseseedssothattheymaybecomethemeansfortransformingthesufferinginus.Aguidedmeditationcanalsohelpuscomefacetofacewithsufferingwehavebeenavoiding.Seeingitmoreclearly,wecanunderstanditsrootcausesandbefreeofitsbondage.

GUIDEDMEDITATION

JOY

Asyousit,youcantrythesemeditationsforbringingjoyandcalmnessintoyourbody.Eachshortverseiscalledapracticepoemorgatha.Thefirsttimethrough,readeachwholesentencetoyourself.Thesecondtimethrough,youcanjustusethekeywordsonthethirdline.Silentlysayonewordasyouinhaleandonewordasyouexhale.Youcanstaywiththosewordsforafewin-andout-breaths,beforemovingontothenextpartoftheexercise.

Breathingin,givecompleteattentiontoyourin-breath.Whereverthebreathmaybeinyourbody,feelthecalmitbrings.Feelhowthebreathcoolstheinnerorgansofthebody,justlikedrinkingcoolwateronahotday.Whilebreathingout,smiletorelaxallyourfacialmuscles,andyournervoussystemwillalsorelax.

Theseguidedmeditationsarelightstoguideusbackintothepresentmoment.Theyareshortandcanbepracticedanywhereatanytime:inthekitchen,onthebankofariver,inapark,whetherwearewalkingorstandingstill,lyingdown,orsitting,evenwhenweareworking.Thefirstmeditationshowshowthebreathgoeswiththewords.Itworksthesameforallthefollowingmeditations.

1 Breathingin,IknowIambreathingin.(inhale)Breathingout,IknowIambreathingout.(exhale)In(inhale)/Out(exhale)

2 Breathingin,mybreathgrowsdeep.Breathingout,mybreathgoesslowly.Deep/Slow3 Breathingin,Ifeelcalm.Breathingout,Ifeelease.Calm/Ease4 Breathingin,Ismile.Breathingout,Irelease.Smile/Release5 Awareofmybody,Ibreathein.Relaxingmybody,Ibreatheout.Awareofbody/Relaxingbody6 Calmingmybody,Ibreathein.Caringformybody,Ibreatheout.

Calming/Caring7 Smilingtomybody,Ibreathein.Releasingthetensioninmybody,Ibreatheout.Smilingtobody/Releasingtension8 Breathingin,Icalmmybody.Breathingout,Ismile.Calm/Smile9 Breathingin,Idwellinthepresentmoment.Breathingout,Iknowitisawonderfulmoment.Presentmoment/Wonderfulmoment

GUIDEDMEDITATION

SITTINGWITHTHEBUDDHA

Whenyousitonyourown,youmayliketothinkoftheBuddhaassittingwithyou.Youcansay,“DearBuddha,Iinviteyoutositwithme.Pleasemakegooduseofmyback.Mybackisstillgoodenough.AndIknowthatwhenyousit,youwillmakemybackuprightandrelaxed.Whenyoubreathe,Iknowyourqualityofbreathingisverygood.Usemylungstobreatheandmybacktosit.”TheBuddhaisn’tsomeoneoutsideofyou.Insideeachoneofusthereareseedsofmindfulness,peace,andenlightenment.Whenyousit,yougivetheseseedsachancetomanifest.WhenyouinvitetheBuddhainyoutosit,hewillsitbeautifullyrightaway.Youdon’thavetodoanything,justenjoyhissittingandhisbreathing.Youcansaythesewordstoyourselfasyoufollowyourbreath:LettheBuddhabreathe.

LettheBuddhasit.Idon’thavetobreathe.Idon’thavetosit.

Whenyoufindyourselfinadifficultsituationoryouarefeelingtooupsetorrestlesstosit,asktheBuddhatodoitforyou.Thenitbecomeseasy.Thenextexerciseis:TheBuddhaisbreathing.

TheBuddhaissitting.Ienjoybreathing.Ienjoysitting.

Thenextverseis:Buddhaisbreathing.

Buddhaissitting.Iambreathing.Iamsitting.

Inthebeginning,youandtheBuddhaareseparate.Thenyoucomecloser.The

nextverseis:Thereisbreathing.

Thereissitting.Nooneisbreathing.Nooneissitting.

WhentheBuddhabreathes,thequalityofbreathingislightandeasy.WhentheBuddhasits,thequalityofsittingisperfect.

TheBuddhadoesn’texistoutsideofthebreathingandthesitting.Thereisonlythebreathingandthesitting.Thereisnobreather.Thereisnositter.Whenthereisahighqualityofbreathingorsitting,whenthoughts,speech,andactionarefullofmindfulnessandcompassion,youknowtheBuddhaisthere.ThereisnoBuddhaoutsideofthesethings.Iambreathing.Iamsitting.Thereisthebreathing.Thereissitting.Thereisnoonebreathing.Thereisnoonesitting.

Joyinthebreathing.Peaceinthesitting.Joyisthesitting.Peaceisthebreathing.

GUIDEDMEDITATION

TALKINGWITHYOURINNERCHILD

Aschildren,wewerevulnerableanddependentonothersforoursurvival.Youmayhavehadhurtsandfearsasachildthatwerenotsafetoshareandthatyoukeptinside.Now,asanadult,youarenolongerthatvulnerablechild.Youcantakecareofyourself.Youcanprotectyourself.Butthelittlechildinuscontinuestoworryandtobefearful.

Thechildyouwereandthegrown-upyouarenowarenotexactlytwodifferentpeopleandarenotexactlyone.Theinnerchildisasrealasthegrown-upadult.Theyinfluenceeachother,justasaseedofcornisstillrealinsidethecornstalk.Thisguidedmeditationisachancetotalkwithyourinnerchild,toinvitehimorhertocomeoutandgreetlifeinthepresentmoment.Wecanlethimorherknowthereisnoneedtoworryanylonger.Everythingisokaynow.

Forthismeditation,puttwocushionsinfrontofeachother.Sitononecushionandlookattheothercushionandvisualizeyourselfasafive-year-old.Youcanvisualizeyourselfatayoungerageifthat’smorehelpful.Then,asyousitandbreathemindfully,youcantalktothevulnerablelittlechildinsideyou.Youmaysaysomethinglike,“Mydearchild,Iknowyouarethere,andIamhereforyou.Ifyouhavesomethingtotellme,pleasesayittome.”

Aftersomemoments,allowyourselftospeakasthatsmallchild,expressinganythingyounevergotachancetoshare.Youmaycomplain.Youmaysharethefeelingofbeingfragileandhelpless.Useanykindoflanguagethatfeelsrighttoyouasthatchild.Whensomeemotionlikefearorangercomesup,that’sfine.

Then,giveyourselfafewmomentstobreathemindfullyandcalmyourbody.Speaktoyourinnerchildagain,addressingthefearsandanger.Letthechildknowyou’vebeenlisteningandthatnowyouhavegrownupandcanprotectyourselfsoeverythingwillbeokay.Inthisway,youcanbringyourinnerchildandgrown-upselftogetherintothehereandnowandbeabletomorefullyexperienceandenjoyyourlifeasitishappeningrightnow.

GUIDEDMEDITATION

SITTINGWITHDEATH

Weknowthatlifeisimpermanentandthatsoonerorlaterweallhavetodie.Sittingmeditationisawonderfulwaytohavemoreawarenessandacceptanceoftheimpermanenceofthebody.Ifwecanbecomefamiliarandcomfortablewithourfearofdying,wecanbegintotransformthatfear.Withourawarenessofimpermanence,webegintoliveourlivesmoredeeply,withmorecareandawareness.Whenwecanenvisionandacceptourowndeath,weareabletoletgoofmanyambitions,worries,andsufferings.Weareabletoletgoofallthethingsthatkeepussounnecessarilybusy.Wecanbegintoliveinawaythat’smeaningfulforourselves,forotherspecies,andtheplanet.Followingourbreathing,wecansay:Allphenomenaareimpermanent.

Theyaresubjecttobirthanddeath.Whenthenotionsofbirthanddeathareremoved,thissilenceiscalledgreatjoy.

ThismeditationsumsupalloftheBuddha’steaching.Thelasttwolinesspeakofthethunderingsilence,whichisthesilencingofallspeculation,philosophies,notions,andideas.

Thismeditationremindsusthataslongasthereistheappearanceofphenomenathereisbirthanddeath.Whenwelookdeeply,weseethereisnobirthanddeath.Wearelikethecloudsinthesky,neverdying,neverpassingfrombeingtononbeing.Acloudcanbecomesnoworiceorrain,butacloudcannotbecomenothing.Acloudcannotdie.Ifweovercomethenotionofbirthanddeath,wearenolongerafraidofimpermanence.

GUIDEDMEDITATION

WRITEYOUROWN

Youcanwriteyourownpracticeversetobesthelpyouproduceyourtruepresenceandgetintouchwithyourtrueintention.Chooseoneelementthatyouwanttobringintoyourlifeandoneelementthatyouwanttoletgo.Youcanusethisgathainconcertwithyourbreathtoreturntothatintention.

Breathingin,__________(A)Breathingout,__________(B)A. [In-breath]B. [Out-breath]

Herearesomeexamples:

Breathingin,Iamawareoftensioninmybody.Breathingout,Iletgoofthetensioninmybody.Awareoftension/LettinggooftensionBreathingin,Icalmmyagitation.

Breathingout,Ifeelatease.Calm/Ease

Breathingin,I’mintouchwiththecoolautumnair.Breathingout,Ismiletothecoolautumnair.Autumnair/Smiling

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ParallaxPressisthepublishingdivisionofUnifiedBuddhistChurch,Inc.©2014byUnifiedBuddhistChurchAllrightsreserved

CoverandtextdesignbyDebbieBerneIllustrationsbyJasonDeAntonisThiseBookwascreatedusingthefirstprinteditionfrom2014

eBookISBN:978-1-937006-59-412345/1817161514

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pagescmIncludesbibliographicalreferences.1. Meditation--Buddhism. I.Title.BQ5612.N4742014294.3’4435--dc23

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