Guided Meditations

Introduction

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.

Meditations:

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The Four Postures

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 top 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.

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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.

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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.

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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.

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A Daily Meditation

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

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Meditation on Compassion

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.

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Meditation on Absence of

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 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.

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MEDITATION ON HAPPINESS

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 as 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.

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Meditation for Healing

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 not 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.

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Meditation on Acceptance

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 are 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..

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MEDITATION ON LOVE TOWARDS THREE KINDS OF PEOPLE

Remember to practise 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

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Meditation on Equanimity

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 dominates 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.

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Meditation on Nowhere to Go

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

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Meditation on Not-Self

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.