Post by ~¤LilacSky¤~ on Apr 24, 2005 12:16:48 GMT -5
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
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 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.
Meditation on the Buddha
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 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.