Saturday, May 7, 2016

Guided Meditation

The followings are beautiful guided meditations. Enjoy your breathing and revive awareness.

1. Breathing Meditation with Thich Nhat Hanh
(English translation by Sister Dang Nghiem)
https://www.youtube.com/watch?v=E7XJdkL4j3Y


Breathing in, I follow my in-breath from beginning to the end.
Breathing out, I follow my out-breath from beginning to the end.

Breathing in, I see that my in-breath has become deeper.
Breathing out, I see that my out-breath has become slower. 

Breathing in, deeper.
Breathing out, slower.

Breathing in, I feel well when I'm breathing in.
Breathing out, I feel light when I'm breathing out.

Oh, such a sense of wellness! 
Oh, such a sense of lightness!

Breathing in, I am breathing in for my father.
Breathing out, I smile to my father in me.

Breathing in, I am a continuation of my father.
Breathing out, I smile to my father in me.

Breathing in, I feel interested in my in-breath.
Breathing out, I feel very light in my body. Father, do you feel as light? 

Breathing in, I smile with my mother inside me.
Breathing out, I smile to the mother inside me.

The two of us are breathing in together. What a great joy!
Breathing out, I invite my mother to breathe out with me at the same time. The two of us are breathing out together. Such great joy!

I  am breathing in. And I feel very well. Do you feel as well, mother?
I am breathing out. And I feel very light. Do you feel as light, mother? 

2. Pebble for your pocket Meditation 
(presented by Plum Village brother Thay Phap Huu)
https://www.youtube.com/watch?v=TXJs9bdcnXw


Breathing in, with the first pebble, it reminds me to be fresh like a flower. I know I am a human being and human beings are also flowers, flowers of this planet. We sometimes forget that we are flowers, and we grow dried. Therefore, I want to remind myself that I am a flower. So, this pebble represents flower-fresh.

Breathing in, I feel fresh.
Breathing out, I am a flower.

With the second pebble, it reminds me of my stability and my solidity that I can offer to my brothers and sisters in my sangha. We know that each of us has the capacity to be solid and firm as the mountain-solid, in mind, in emotion, in feeling, in love. Therefore, I want to remind myself that I want to be a solid foundation for my brothers, my sisters, my beloved ones and my sangha. 

Breathing in, I feel solid.
Breathing out, I am a mountain.

The third pebble, it represents water-stillness. I know that my mind can reflect all my thoughts, my actions and my anxieties. And when my mind is calm, it's still. It will reflect what is really happening, what is going on inside of me and around me just like the lake. Whenever it is still, it will reflect exactly what is there around it like the mountains, the trees, the clouds, or even the clear blue sky. I wish to practice like that lake. 

Breathing in, water stillness. 
Breathing out, reflecting.

With the fourth pebble, it represents space, space that is in me and around me, space that I can offer to myself and my friend, and my family, just ones close to me. I know I am aware that everybody needs space in them and around them. So, therefore, I want to offer myself space and also my friends, my families, my beloved ones the space that they need so that they can be free.

Breathing in, I feel space inside of me and around me.
Breathing out, I am free.

3. The Pebble Meditation
(offered by Plum Village monk, Thay Phap Luu)
https://www.youtube.com/watch?v=Pc1pdjPG9BM


Breathing in, I am a flower.
Breathing out, I feel fresh.

Breathing in, I am a mountain.
Breathing out, I feel solid like a mountain.

Breathing in, I am water. 
Breathing out, I reflect things as they are.

Breathing in, I see myself as space.
Breathing out, I feel free.

(My version)
Breathing in, I am a flower.
Breathing out, I am fresh.

Breathing in, I am a mountain.
Breathing out, I am solid.

Breathing in, I am still water. 
Breathing out, I am calm and reflecting as they are.

Breathing in, I am a space.
Breathing out, I am free.

Breathing in, I am the sunshine.
Breathing out, I am unconditional love and shining to all unconditionally.

(My commentary)
Meditation is a treat which enables us to touch the wonders of life, or bliss. So, if you feel joyful and happy, you are meditating correctly. Just one in-breath is enough to revive awareness. 

I understand that freshness, solidity, calmness, freedom and unconditional love are the nature of awareness, non-separate self, true self, the whole cosmos, cosmic body, Dharma body, or the Buddha nature. That's why we practice Pebble Meditation. 

(Cf.) http://www.slideshare.net/compassion5151/pebble-meditation-revised

Thích Nhất Hạnh