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- Introduction
- The Four Postures
- Mindfulness of Breathing
- Meditation of the Body
- Meditation of the Feelings
- Meditation on States of Mind
- Choiceless Awareness
- Loving Kindness
- Meditation on the Buddha
- A Daily Meditation
- Meditation on Compassion
- Meditation on Absence of
- Meditation on Happiness
- Meditation on the Dharma
- Meditation for Healing
- Meditation on Acceptance
- Meditation on Impermanence
- Meditation on Appreciative Joy
- Meditation on Liberation
- Love towards 3 Kinds of People
- Naming the Suffering
- Meditation on Equanimity
- Meditation on the Sangha
- Meditation on Nowhere to Go
- Meditation on Service
- Meditation on Not-Self
Insight Meditation and associated spiritual teachings awaken one to the Truth of things and its presence in daily circumstances.
Insight Meditation belongs to a comprehensive body of teachings known as the Dharma. The Dharma embraces ethics, spiritual inquiry, contact with like-minded people, compassion, wisdom and an enlightened life. Insight Meditation offers emotional and psychological insights, a depth of awareness, inner peace and a profound and liberating sense of the Here and Now.
Sitting Meditation: Cross-legged, use of meditation stool or chair without back support (unless necessary). Sit with straight back and neck with chin slightly tucked in, eyes closed with feeling of expansion in chest and diaphragm area. Avoid use of will power to hold posture. Let the whole body settle into the posture with alert presence. Bring full awareness to the immediacy of things.
Walking Meditation: Meditative walking consists of slow, short steps. Heel of one foot hardly goes in front of the toes of the other. Be mindful of each foot touching the ground. Eyes used for seeing ahead and balance. One resting on the other at the abdomen. 5-15 metres to walk up and down with moment to moment awareness. Be respectful to each step on the Earth.
Standing Meditation: Stand with toes and heels close together. Hands together on the abdomen. Eyes closed or open. Experience the presence of whole body from soles of feet to tope of the head. Then experience stillness of posture, the vibration of life and sense of being.
Reclining Meditation: Lie flat on the back with heels together or bend knees so heels are drawn close to buttocks. Eyes closed. Head on small, firm pillow or two or three books. Arms at the side of the body, palms facing upwards. Be fully present to intimacy with immediate nature.
Eating Meditation: Vegetarian or vegan food. Initial reflection on world wide inter- dependency that makes a meal possible. Silence throughout meal with alert posture. Conscious and unhurried eating with mindfulness of tasting, chewing and swallowing of food. Concluding with a reflection as a thanksgiving.
INSIGHT MEDITATION ON MINDFULNESS OF BREATHING
In the sitting posture be mindful of the full breath experience. Experience the body expanding with the inhalation and contracting with the exhalation.
If tired, keep the eyes open. If restless, breathe long and deep and relax with the outbreath. Allow the breath to flow in and out of the body whether the breath is rough or smooth, shallow or deep.
Be aware of the moment(s) of stillness before the next in-breath. Be aware of change, of the impermanence of all experience. The breath comes and goes like all events, experiences and situations.
Experience the air element stimulating and opening cellular life as a contribution to stress reduction, healing and well-being.
Let the brain cells become quiet. Mindfulness of breathing contributes to harmony of body and mind and direct experience of organic life.
The air element confirms our intimacy and inter-dependence with the surrounding world. Allow this perception to run deep as a liberation from self-centered existence.
INSIGHT MEDITATION ON THE BODY
Awareness of subtle and gross body sensations cuts through much of the projection, if not obsession, around bodily appearance - size, age, weight, colour, gender and social values that interpret the body in a conditioned way.
Direct the attention to a full awareness of the direct body experience.
Moment to moment, slowly scan the attention from the head throughout the toes and from the toes to the top of the head. Experience directly the sensations and vibrations of the body.
Notice areas in the body where there is tension, pressure, aches and pains. In a relaxed way, direct mindfulness into these areas.
Be aware of the centre of the discomfort and also the outer edges. Observe changes and impermanence of these sensations. Direct mindfulness also to areas where there appears to be a lack of sensation.
Return attention to full awareness of the whole body. Experience the body as organic life, as various vibrations and sensations touching on consciousness.
Ground oneself in direct bodily experience. Be mindful of description and interpretations of the body through likes and dislikes, health and sickness so that one can respond with wisdom to bodily life.
Experience mindfulness of body as the inter-dependence of the five elements - earth, air, fire, water, space - i.e. firmness, lightness, warmth, fluidity or spaciousness.
Realise the body belongs to the nature of things rather than being "I" or "mine".
INSIGHT MEDITATION ON FEELINGS
Acknowledge feelings whether pleasant, unpleasant or in-between. Feelings give support to activities of body, speech and mind.
Experience what is felt Here and Now, and be aware of any descriptions or label of it. Be aware whether a feeling within is deep or shallow.
If the feeling intensifies and becomes emotion - ecstasy, sorrow, excitement, fear, bliss - let the experience unfold without struggle.
Neither detach oneself from feelings nor indulge in them. Neither fight difficult emotions nor flee from them.
Acknowledge feelings of love, friendship, compassion, gratitude and equanimity. Be conscious of and receptive to their presence and expression.
Be mindful of interpreting past, present and future in the face of pleasant, painful or in- between feelings.
Be mindful of the inter-dependence of feelings and states of mind.
Clinging to pleasant feelings leads to desire and pursuit of self-interest. Clinging to unpleasant feelings leads to withdrawal, aggression or other forms of reactivity. Clinging to in-between feelings leads to ignorance and blindness to the way things are.
Recognise the difference between spiritual feelings that contribute to ethics and wisdom and worldly feelings where ego interests are paramount.
Realise That where perceptions and feelings have no foothold.
INSIGHT MEDITATION ON STATES OF MIND
Be mindful and conscious of the Here and Now.
Be aware of the state of mind, calm or restless, focussed or wandering, clear or cloudy, alert or dull, without desire or with desire, positive or negative, grounded or flighty.
Witness the state of mind rising, staying and passing in consciousness. Notice times of pure observation of the state of mind and times of being lost in the state of mind.
Regard any state of mind as the opportunity for "self" learning and insight into inner life.
Witness a thought, opinion or judgement just as that. Know the difference between thoughts supported with wisdom and unwholesome thoughts.
See the mind as belonging to a process. Observe the presence of the motivation and use of "I" and "my" in the unfolding states of mind.
Be aware that an experience forms through conditions, not through choices.
Be aware of the inter-dependence of events, feelings, perceptions and consciousness forming the state of the mind.
Learn to explore the depths of meditation and religious experiences. See such experiences as the opportunity for insight and realisation.
By not holding onto any experience the heart-mind does not become the centre of existence. Realise liberation and the free mind.
INSIGHT MEDITATION ON CHOICELESS AWARENESS
Know that contact with the world through sight, sound, smell, taste and touch. Experience the senses without desire to fix or substantiate anything.
Abide with choiceless awareness though experiencing a deep sense of intimacy with all things.
Neither indulging in memories, nor pursing future dreams, nor looking for something to happen in the present.
Not choosing to focus on the personal or impersonal, unity or diversity, the static or evolution - since all positions refer to sentient and insentient objects.
Allow one's whole being to rest in this choiceless awareness.
Allow claims and possessiveness over existence to fade away.
Permit a palpably transforming silence and stillness to pervade one's being.
In this choiceless awareness, there is nowhere to go, to stay or to come from. Embrace the three fields of time, past, present and future.
Realise the Emptiness of claims on things, experience or on relative or Ultimate Truth.
In this receptivity, regard any liberating insight into the Ultimate Truth as expressions of Truth rather than fruits of "self" effort.
LOVING KINDNESS MEDITATION (METTA)
Be relaxed and comfortable. Close the eyes and access a warm, caring, loving heartfulness towards life.
Be aware of the absence of ill will, desire to hurt or hate in the heart so that one experiences an authentic kindness and compassion towards one and all.
Generate this warmth to those who are in the immediate vicinity and far away.
Develop this meditation so that kindness of the heart becomes firm and steady despite the vicissitudes of existence.
May my teachers, community, loved ones, friends and contacts be free from suffering and pain.
May my mother and father be free from suffering and pain.
May my brothers, sisters and relatives be free from suffering and pain.
May people appreciate their inter-dependence with each other and their environment.
May animals and creatures in the earth, on the ground, in the air and under water live in safety and security.
May I abide with a warm heart, clear mind and be free from pain.
May my daily activities through body, speech, heart and mind contribute to the contentment, healing and insights of others.
May I find the resources for the welfare of others. May I be willing to take risks for their well-being.
May all beings know happiness.
May all beings know love.
May all beings be wisely supported.
May all beings be free.
May all beings experience awakening.
Read slowly and mindfully to allow yourself to absorb whatever in the following meditation seems appropriate. The purpose of this meditation is to break free from the mindset that the any waves in the mind of another states who they really are. The world appears flat but that does not make it flat. A person appears up and down but that does not make them up and down.
If we look deeply enough, we will know that the true nature of a person abides without measure, without limitations. To see this is to see a Buddha. After this mediation on a Buddha, be still and quiet for several minutes.
Just as the sun shines, despite the clouds
So all beings are enlightened, despite the issues
Let me acknowledge this
All beings are liberated
Let me acknowledge this
All beings are ground in the Truth
Let me witness this
Everybody is a Buddha
Let me be respectful to everybody
Let me not be deceived by the superficial conditioning of others
So that I have no doubt that greed, hate and delusion remains empty of substance
So that I have no doubt that boredom, anxiety and fear stand empty of reality
Let myself not be deceived with such impressions
May I end preoccupation with such mind states of others
May I see the abiding the Buddha nature in everybody
Even in times of difficulty and disagreement
May I realise that all beings share the same undivided nature
May my communications and actions reveal this understanding
Just as the Buddha is revealed equally everywhere
May I be mindful of the world
As a Buddha abides mindfully of the world.
Look around your home and find what you feel is the best spot for regular meditation.
Place the items that you feel would be supportive for that place. A mat, sacred object, a flower, a candle, a small bell or just a chair, or meditation cushion. To begin the meditation, play some meditative music. Read out loud from a book that you appreciate.
Play an extract from a taped talk on meditation or spiritual teachings
Bring your mindfulness to the breathing. Practice initially for 15 minutes and extend your daily meditation times. Up to 45 minutes.
You can practice once a day, twice a day, morning and evening,
I am breathing in
I am breathing out
I am breathing in a long breath
I am breathing out a long breath
I am aware of the breath as it comes into my body
I am aware of the breath as it leaves my body
I am aware of the in breath as it enters my nose
I am aware of the in-breath as it goes into my lungs
I am aware of the finish of the in breath
I am aware of the out breath as it departs from my nose
I am aware of the out breath as it departs from my lungs
I am aware of the finish of the out breath
I am aware of the moment (s) before the next in breath comes in
I am aware of the coming of the breath
I am aware of the going of the breath
I do not have to look very far to seeing suffering in this world.
I know that pity is not the same as compassion.
Compassion calls me to respond, to offer words, gestures, gifts.
Compassion demands something from my love, from concern.
I cannot ignore what I know.
I can only respond as best I can.
I am not perfect.
I am not a Buddha or a Christ
Yet, I can respond.
I can offer something
I can share something
I can express something that reveals a compassionate concern.
I know that my gestures for others is as nothing
Compared to the suffering in the world.
Yet, I act anyway,
Never expecting anything in return
Knowing that it is a small token
But these gestures of love
Regularly expressed reveal my humanity
Take the power out of selfishness
In addition, show that we are all connected
All in this web of life together.
Sometimes we get stuck with views about ourselves that are untrue, unfair and as a result we place ourselves in the worst possible light. Others also do that when they make harsh generalisations about us. This meditation serves to remind us of the absence of views manifesting towards others or ourselves as "always," "never" "only" etc. This meditation makes clear to us the lack of inherent truth to the tendency to put others or ourselves down down due to identifying ourselves with such thoughts or thoughts of others. We become much more mindful of bare actuality. We practice these meditations when there is nothing in particular going on in our mind.
Right now, I experience the absence of any anger
Right now, I am not caught up in the judgmental mind
Right now, I am not blaming myself
Right now, I am not blaming anyone else
Right now, I know the impermanence of my negative views
Right now, I know the impermanence of the harsh critic within myself
Right now, I know how false it is to say "always" "never" "only"
I am mindful of the absence of unpleasant states of mind
I am mindful of not being in conflict with others or myself
I am mindful of the absence of intense thoughts and ideas
I am mindful of feeling cool inside and not burning up
I am mindful of the absence of fixations about anything
I am mindful of the absence of trying to use my will power
I am mindful that this troublesome mind state
Came and went like a dream.
There are meditations for each chapter. Sit with a straight back in a quiet place. Slowly and mindfully read the meditation and then spend several minutes silently absorbing the reading. Then read slowly through again at the end of the meditation. Repeat as often is it feels appropriate.
Give 20 minutes to this meditation and then gradually expand the period of time over days or weeks. You can always tape this meditation or any of the others and listen to it in formal meditation times. You can adapt the language of these meditations to suit what feels appropriate to you. Always make sure that you use precise language, not emotive language that can work against insight and understanding.
I am relaxing on the inbreath. I am relaxing on the outbreath
I am extra mindful of my outbreath when my mind easily wanders
I am relaxing on the outbreath
I am staying upright while allowing the mind to rest in the body
I am allowing the brain cells to become quiet to feel harmony
Of the mind with the body.
I feel happy that I am mindfully breathing in
I feel happy that I am mindfully breathing out
I feel happy to have this opportunity to be still
I feel happy to have this opportunity to be silent
I feel happy to have this opportunity to be here and now
I feel happy to be alive.
Right now, there is nothing that I want
Right now, there is nothing that I have to pursue
Right now, I am happy to breathe in
Right now, I am happy to breathe out.
Right now, there is nothing to add to this moment
Right now, there is nothing to subtract from this moment
Right now, I am happy breathing in
Right now, I am happy breathing out.
The Dharma refers to teachings and practices that point directly to an enlightened life. The teachings give support to all through providing resources to transform our lives. To see the Dharma is to see the Buddha. This meditation reminds us of the importance of the Dharma for our daily lives and of contact with those (called the Sangha) who practise the Dharma in order to live a noble way of life. Read this meditation on the Dharma, reflect on one's commitment to the Dharma, and spend several minutes in silence, mindful of the Dharma of the here and now.
Nobody will enlighten my life
I cannot enlighten my life
A Buddha cannot enlighten my life
A Buddha can only point out the way
Through the jungle of confused ideas
And troublesome mind states.
Only the Dharma can enlighten my life
Therefore I prostrate before the Dharma
Make myself a servant of the Dharma.
I can only pay respect to the Dharma
Through pure and clear activities of
My body, speech and mind.
I practise to dissolve the differences
Through notions of superior and inferior Dharmas
So that the Dharma and the Buddha abide
Inseparably like honey and sweetness.
I practice the Dharma through morality,
That means non-harming and non-exploitation
Of others and of myself, too.
I practice the Dharma through mindful
And meditating on things that matter
I practice the Dharma through living wisely,
Uprooting the force of selfish desire
Embracing all that enters into my life with clarity
And allowing the Dharma to be my guide and refuge
For to follow these important principle is to
Abide among the Buddhas.
Be in a comfortable posture whether sitting or reclining
I am aware of the body as a living organism
I am aware of the body from head to toes
As a collection of sensations, vibrations and pulsations
Some of these sensations are comfortable
Showing no sign of difficulty for my mind
Other sensations are unpleasant, uncomfortable, and painful
I want them to go away
But they linger changing from time to time
Let me not fight these painful sensations
Let me know put pressure on myself
Let me develop patience with the process
For I have no choice in the matter
Let me remember to breathe when I need to remember
To be even-minded when I need to be
And even to smile at my helplessness
It is in circumstances like these that I must respond
To what I can respond to
And surrender what I must surrender to.
If you are feeling restless, confused not knowing where to turn, try to slow down
Sit in a chair, straighten the back, keep the eyes open and develop a practice of settling into the moment. If you are feeling too restless to sit in a chair, then walk up and down, indoors or outdoors or let the body gently sway with both feet firmly on the ground.
May I breathe in and out mindfully three times to settle down
May I breathe in and out deeply to let the waves of agitation get less and less
May I accept that things do not always go as I would wish
May I accept that I am going through a hard time
May I accept that various impulses are arising from within
May I accept that they are arising to pass
May I accept that there these difficulties
May I respond to the resources available at this time
May I find peace of mind soon
May I find the clarity that lies beneath these waves of unrest
May this meditation and my heart's wish contribute to the wisdom of acceptance..
This is a formal meditation practice so that the understanding of impermanence runs deep into the mind. We practice to observe change whether it is the breath coming and going, body sensations coming and going, experiences and thoughts coming and going. It is meditation practice of sustaining awareness of change. We abide as steady as our meditation allows to be clear about impermanence. This meditation reminds us that nothing is worth clinging to or being possessive about due to change.
I am mindful of the moment to moment changes of the body
I am mindful of the moment to moment changes in the mind and body
I am mindful of the moment to moment changes in the feelings
I am mindful of the changing painful sensations in the body
I am mindful of the changing painful experiences in the heart and mind
I am mindful of the changing pleasurable and neutral experiences
I am mindful of my existence that is subject to birth, ageing, pain and death
Seeing impermanence reminds me not to cling to anyone
Seeing impermanence reminds me not to grasp onto anyone
Seeing impermanence reminds me not to be possessive around anyone or anything
Seeing impermanence remind me to keep in touch with this unfolding world
Seeing impermanence reminds me that what arises will pass
To abide in freedom means not clinging, not grasping, not being possessive
May I live wisely in the face of impermanence
May I respond wisely to impermanence.
MEDITATION ON APPRECIATIVE JOY
There is much to appreciate in life
that touches a profound place of joy.
It would be a pity to ignore
the daily miracles of existence,
to neglect access to appreciative joy.
Even the sun arising in the morning
is extraordinary, the bursting forth of flowers
and the journey of birds across the sky
above the towns and fields across the landscape.
Appreciative joy reveals through awe and wonder
Through children playing the park
And the unexpected telephone call from an old friend
We have much to be happy about,
Much to marvel over.
Often much more in the inconsequentials than in the consequential
Let us stop still for a few moments
So that we can absorb the wonders of the moment
Indoors or outdoors, home or away
Let us dwell upon the undying presence at the heart
of things, so our being knows mystery
at the root of our experience.
It doesn't take a lot to wake up
Only an extra commitment to our eyes and ears
That contributes to knowing the deeper intimacies
Of an excelled exposure to the nature of things.
Use the upright sitting posture to read slowly through the following meditation. Liberation and inner joy show the consummation of living wisely. There is a path for living wisely and there are the profound fruits of the path.
Liberation stands beyond all circumstances
Nobody can give it, nobody can take it away
Liberation does not reside in any particular place
Nor found through any particular method, religion or philosophy
It does not depend on such things
For its abiding presence in our lives.
Let me meditate on this deeply
Let insights flow out of my being
So that I can know what sages
Of past and present know
Who have dissolved the sufferings and sorrows
Associated with this world
And abide easily with a freedom of spirit
That knows no limits
Regardless of events that unfolds in this world.
Let me aspire to realise this priceless and immeasurable freedom
So that my self does become the measure of all things
Nor my thoughts and words become thickening views
In this vast freedom, I will know through my experience
My life fits in easily with something much greater.
MEDITATION ON LOVE TOWARDS THREE KINDS OF PEOPLE
Remember to practice these meditations regularly for all three kinds of people. At times, you will need to concentrate on one of them due to circumstances. When you say the lines of to each kind of person remember to bring in the feeling of the heart to go with the words.
It can be worthwhile memorising the lines or similar lines to enable a loving presence to be steady in the heart whenever we are in contact with any of the three kinds of people.
To Your Loved Ones
May I always acknowledge and understand your intentions
May I always be supportive for you in time of need
May I never place demands and pressure on you
May you be well and happy
May your life know contentment and joy
May you be peaceful and steady from one day to the next
May our love and friendship for each other remain steady
To Strangers
May I not rush to judgement on meeting you
May I show friendship and presence for you
May I communicate clearly and wisely in your presence
May your day be rich and worthwhile
May you act mindfully and consciously in all things
May everybody treat you with respect
May you show kindness to everybody that you meet
May your day be free from fear and worry
May you sleep well and peacefully tonight
To The Unfriendly
May your anger and resentment subside quickly
May you understand the pain you cause yourself and others
May you explore fresh ways to explore differences
May you see into the fear behind the anger
May you develop equanimity when things do not go your way
May others stop being angry towards you
May you realise that anger does not cease with anger
May others listen to you and you listen to others
MEDITATION ON NAMING THE SUFFERING
There are various types of problems that arise. We often keep ignoring them hoping, foolishly, that they will go away. We often don't realise how much we are under the influence of these problems, how frequently they arise in subtle and gross ways. This meditation serves to make what needs to be made clear as clear as possible. You give a week or even a month to naming a particular difficulty that keep arising to be clear about the frequency that it arises. We make not find this meditation easy. It will be important to ensure that we are of what is not present (see Meditation on Absence of).
Here and now, I recognise that this problem is arising
I am aware of the impact it has having on myself due to its arising
I am aware of the feelings, thoughts and intentions that form this state of mind
I am aware of how easily its momentum comes out through what I say and do
I am aware of the degree that I identify with this state of mind and justify it
It not only makes life difficult for myself but also makes life difficult for others
Here and now I have the opportunity to work with this state of mind
Here and now I am practising to let go of this state of mind
Here and now I am practising to stop grasping onto this situation
Here and now I am practising to observe that it is impermanent
Here and now I am practising to observe that it is unsatisfactory
Here and now I am practising to observe it as not me, not myself, not who I really am
I am aware that this state of mind is only arising to pass
I am aware that this state of mind is not worth clinging to
I am aware that this state of mind only comes from a similar state of mind in the past
Right now I have the opportunity to develop freedom from this state of mind
Right now I have the opportunity to see the emptiness of this state of mind
This opportunity is available to me here and now.
Let me not waste this moment.
I have been hurt by what took place
The experience has left its pain and its wounds
There has been an anguish and distress over past events
I am not ready to forgive because of what happened
I cannot turn around my emotions that easy
Yet I do not want to keep burning up inside
That means that the past still dominate my present.
So let me try to get on with my life today
Let me develop equanimity to what was
In order to keep steady with what is
There is no reason to place pressure on myself to forgive
But I will keep the intention to move on from the past
To maximise my contact with the present.
In time, I may come to forgive as a way of
Transcending the situation. It will show that the events
No longer have control over my life.
Then equanimity leading to forgiveness, if necessary.
Shows a true freedom of the heart.
The word sangha literally means "gathering." It refers to two or more people gathered together to explore the Dharma, that is teachings and practices to enlighten our life. The Buddha, Dharma and Sangha have more value than possession of all the jewels placed together of all the royal families in the world. The Buddha-Dharma-Sangha reveal three expressions of the greatest jewel available to humanity. Like a precious diamond, this jewel exists in the world to point the way to the utter resolution of suffering at every level.
I regard the sangha as supportive friends
I place my trust and confidence in the sangha
I regard the sangha as worthy of deepest respect
I take my inspiration from the sangha
So that I can let go of what I need to let go of
Renounce what I need to renounce
Develop what I need to develop
And overcome what I need to overcome.
Through my commitment to the sangha
I pay respect to the sangha.
Without the sangha, I fall back on my self,
With its unwise and unskilful tendencies
With the support of the sangha, I can see clearly
So that I fall back on wisdom within
And truly act as a noble one.
I know that my teachers belong to the sangha
Support the sangha and nourish the sangha
And that my teachers and seniors in the sangha
Welcome the wisdom of the sangha so that they
Remain true to a noble way of life
The sangha is worthy of attention, worthy of merit,
Worthy of support, worthy of commitment.
May I be willing to give support to the sangha
As an expression of dana* whether it is through
Time, energy, work, practice, offerings, sums of money
And frequent presence so that the sangha abides
In unity, in love and in harmony
Always remaining respectful to the Noble Ones,
To Liberation and to an Enlightened Life.
*donations, gifts, offerings, acts of generosity
Establish a firm, upright posture.
Keep the posture very still for five minutes
While keeping the back straight, settle into the moment.
Quietly remind yourself
There is nothing that I want
There is nothing to run after
I have nothing to do
I have nowhere to go
I cannot add to what is present already
I cannot take away from what is present already
Sights come to my eyes
Sounds come to my ears
Smells come to nose
Tastes come to my tongue
Touch comes to my body
Thoughts and feelings come to my mind
I cannot add to these experiences
I cannot subtract from them
It has been like this as long as I can remember
I abide calmly knowing this
I abide in this simple truth
Knowing that there is nothing more to be done
I regard service as the noblest form of human activity
It means putting as side my own interests
So that I offer support to the world of others
No matter what their circumstances
It will be a hard road, this road of service
There is no retirement from it
It signals the sign of a worthwhile life
With the necessity to generate time
For inner renewal as a mark of service for oneself.
There is something noble about deep reflection
That benefits others, that benefit animals and the Earth itself.
I may not see the results in my lifetime.
So I have no need to look for them
Instead, I will rely upon the quality and commitment
Of the intention and make that the priority.
Praise and blame may come for providing a service to others
Yet, I will quietly remain focussed on the intention
Knowing that there is no wish to cause harm or suffering
To others.
May awareness observe clearly whenever the ego arises
May awareness observe clearly whenever the I arises
May awareness see clearly when the notion of me arises
May awareness see clearly when the notion of my arises
May I be free from trying to build up my sense of self
May I be free from putting down my sense of self
So that I respond with wisdom to events
Rather than being trapped in reactions to the self
May inner awareness reveal a spaciousness around all events
May this awareness accommodate all I call "my life."
May this awareness see feelings as feelings, not as myself
May this awareness see thoughts as thoughts, not as myself
May this awareness see perceptions as perceptions, not as myself
May this awareness see states of mind as states of mind, not as myself
May this awareness see the condition of body as the condition of body, not as myself.
So, that wisdom abides in the face of the inter-action of mind and body.
Christopher Titmuss, a former Buddhist monk in Thailand and India, teaches Awakening and Insight Meditation around the world. He is the founder and director of the Dharma Facilitators Programme. He gives retreats, participates in peace walks and facilitates Dharma gatherings. A senior Dharma teacher in the West, he is the author of numerous books including Light on Enlightenment, An Awakened Life and Transforming Our Terror. A campaigner for peace and other global issues, Christopher is a founder member of the international advisory board of the Buddhist Peace Fellowship. Poet and writer, he is the co-founder of Gaia House, an international retreat centre in Devon, England. He lives in Totnes, Devon, England.
www.insightmeditation.org
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