MEDITATION SCRIPTS

 

Meditations for Relaxation (Living Meditation – CD1) Meditation Scripts

 

Meditation 1: Inner peace

 

Begin by finding a comfortable position in which you can be both relaxed and alert. Make sure that your back is straight but not tense.

Rest your hands in your lap and partially close your eyes.

Relax into this posture and let all your stress and tension fall away.

Begin by generating a wish to use the meditation to develop good qualities - to benefit both yourself and others.

Hold this wish for a few moments.

 

Now turn your attention inwards and become aware of your breathing.

Don’t attempt to control your breathing – just become aware of it and follow the process of inhalation and exhalation with your mind.

Try not to follow any thoughts that arise but keep your attention focused just on your breathing.

 

Start to become aware of the sensation of the breath as it enters and leaves the nostrils.

At first, the sensation might be quite faint and difficult to detect, but if you keep your concentration focused in that area it will gradually become more noticeable.

However slight your awareness of the sensation, remain focused on it and try to forget about everything else.

Resist the temptation to follow any thoughts that might arise and remain focused single-pointedly on the sensation of the breath as it enters and leaves the nostrils.

 

If you notice that your mind has wandered and is following your thoughts, immediately return it to the sensation of the breath.

Continue in this way – focusing on the sensation of the breath and bringing your attention back to it every time it wanders.

Gradually your distracting thoughts will subside and you will begin to experience a sense of inner peace and relaxation. Your mind will feel unusually lucid and refreshed.

Stay with this feeling for a while.

 

Now we can start to emerge from the meditation.

Recall your wish to use the meditation to develop good qualities - to benefit both yourself and others, and mentally dedicate the results of this meditation to that end. Now make a determination to keep this inner peace when you rise from meditation so that it will influence everything you think, say, and do.

Now you can open your eyes and rise from meditation.

 

Meditation 2 – Pure Light

 

Begin by finding a comfortable position in which you can be both relaxed and alert. Make sure that your back is straight but not tense.

Rest your hands in your lap and partially close your eyes.

Relax into this posture and let all your stress and tension fall away.

Begin by generating a wish to use the meditation to develop good qualities - to benefit both yourself and others.

Hold this wish for a few moments.

 

Now turn your attention inwards and become aware of your thoughts and other mental activity.

 

Spend a few moments simply watching the flow of thoughts in your mind. You may find at this stage that your mind is quite busy.

The purpose of this meditation is to calm this mental busyness and discover a mental peace and purity that lies beneath it - just as when clouds disperse, a clear blue sky is revealed.

 

To do this, begin by turning your attention to your breathing.

 

Breathing naturally - keeping the normal rhythm of your breath - follow the process of inhalation and exhalation with your mind.

 

Resist the temptation to follow any thoughts that might arise and keep your attention focused just on your breathing.

 

With each inhalation and exhalation, move your attention closer to your breath until it feels as if they mix and become one.

 

Now, as you breathe out, imagine you are breathing away all your disturbing thoughts and distractions in the aspect of thick, black smoke that disappears far into space.

 

Imagine you are also breathing out all your negativity, bad feelings, sickness, and misfortune in the aspect of thick, black smoke, which disappears far into space, never to return.

 

Feel your body and mind becoming purer and purer, lighter and lighter, as you breathe away all these impurities.

 

And as you breathe in, imagine you are breathing in pure positive energy and inspiration in the aspect of radiant white light, which fills your whole body.

 

Feel your body and mind gradually becoming one with this light, as if you are becoming the nature of pure light.

 

Continue in this way breathing out black smoke, the essence of all your negativities, bad feelings, sickness, and misfortune, and breathing in radiant white light, the essence of pure, positive energy and inspiration.

 

Gradually your mind will become very peaceful, and your body and mind will feel like pure light.

 

Stay with this feeling for a while.

 

Now we can start to emerge from the meditation.

Recall your wish to use the meditation to develop good qualities - to benefit both yourself and others, and mentally dedicate the results of this meditation to that end.

 

Make a determination to keep this inner peace when you rise from meditation so that it will influence everything you think, say, and do.

Now you can open your eyes and rise from meditation.

 

Meditation 3 – Inspiration

 

Begin by finding a comfortable position in which you can be both relaxed and alert. Make sure that your back is straight but not tense.

Rest your hands in your lap and partially close your eyes.

Relax into this posture and let all your stress and tension fall away.

Begin by generating a wish to use the meditation to develop good qualities - to benefit both yourself and others.

Hold this wish for a few moments.

 

Now turn your attention inwards and become aware of your breathing.

 

Breathing naturally - keeping the normal rhythm of your breath - follow the process of inhalation and exhalation with your mind.

 

Resist the temptation to follow any thoughts that might arise and keep your attention focused just on your breathing.

 

Now, gradually adjust the rhythm of your breathing so that you hold your breath briefly and gently between the inhalation and exhalation.

 

Hold the breath at your heart centre, which is in the very centre of your chest.

 

Hold only briefly, without straining, and gradually settle into a new rhythm – breathe in, hold at the heart centre, breathe out; breathe in, hold at the heart centre, breathe out.

 

Stay with this new rhythm until it begins to feel comfortable and relaxed.

 

Continue in this way until your mind becomes free of distractions and all you are aware of is the breath entering, remaining, and leaving.

 

Now, as you breathe in, mentally recite the mantra OM and imagine that the energy of the mantra, which is the nature of enlightened body, mixes with your breath.

 

Imagine this pure mantra energy mixed with your breath dissolves away all the impurities of your body and that your body becomes completely pure.

 

And as you hold your breath, mentally recite the mantra AH and imagine that the energy of the mantra, which is the nature of enlightened speech, mixes with your breath.

 

Imagine this pure mantra energy mixed with your breath dissolves away all the impurities of your speech and that your speech becomes completely pure.

 

Then, as you breathe out, mentally recite the mantra HUM and imagine that the energy of the mantra, which is the nature of enlightened mind, mixes with your breath.

 

Imagine this pure mantra energy mixed with your breath dissolves away all the impurities of your mind and that your mind becomes completely pure.

 

Continue in this way, mixing the in breath with the mantra OM, the held breath with the mantra AH, and the out breath with the mantra HUM.

 

Concentrate on the feeling of inner peace and purity the mantra evokes, and allow your mind to mix and become one with this feeling.

 

Now we can start to emerge from the meditation.

Recall your wish to use the meditation to develop good qualities - to benefit both yourself and others, and mentally dedicate the results of this meditation to that end. Make a determination to keep this inner peace when you rise from meditation so that it will influence everything you think, say, and do.

Now you can open your eyes and rise from meditation

 
 
 
 

Meditations for a Clear Mind (Living Meditation – CD2) Meditation Scripts

 

 

Meditation One: Body of Light

 

Begin by finding a comfortable meditation posture in which you can be both relaxed and alert.

Make sure that your back is straight but not tense.

Rest your hands in your lap and partially close your eyes.

Relax into this posture and let all your stress and tension fall away.

Begin by generating a positive motivation for doing this meditation so that it will be of benefit to yourself and others

To begin the meditation, start to become aware of your body.

Mentally scan your body from the crown of your head to the soles of your feet and from the inside out

 

Continue scanning until you have an image of your whole body appearing to your mind.

 

Now imagine that everything inside your skin dissolves into light.

 

Your skin becomes like a hollow shell filled with light.

 

Inside, there is only an empty like space.

 

Focus on this for a while

 

 

If any sense of solidity returns, once again imagine everything inside your skin dissolves into light until it feels there is nothing inside your skin but an empty like space.

 

Remain focused on your hollow body.

 

Now imagine that your skin becomes completely clear and transparent, with no physical resistance at all - just like a mirage . . .

There are no physical feelings, no sense of weight or solidity, no physical sensations at all - just a peaceful experience of an empty like space.

 

This experience is your object of meditation. Remain focused on it for a while.

 

To arise from the meditation, imagine your body resumes its normal form but remains light and peaceful.

 

Mentally dedicate the positive energy or merit you have accumulated during this meditation to the health and happiness of both yourself and others.

 

Now you can open your eyes and rise from the meditation.

 

Meditation 2: Clarity

 

Begin by finding a comfortable meditation posture in which you can be both relaxed and alert.

Make sure that your back is straight but not tense.

Rest your hands in your lap and partially close your eyes.

Relax into this posture and let all your stress and tension fall away.

Begin by generating a positive motivation for doing this meditation so that it will be of benefit to yourself and others

 

Now turn your attention inwards and become aware of your thoughts and other mental activity.

Spend a few moments simply watching the flow of thoughts and feelings in your mind.

 

Think of your mind as like the sky - vast and unobstructed - and of all your thoughts and mental busyness as like clouds.

Just as clouds form and disperse within the open sky, so your thoughts and feelings arise and dissolve within the inner space of your mind

 

However cloudy the sky might be, the sky itself remains a blue expanse; and when the clouds disperse the blue sky appears

In the same way, however busy the mind might be, it remains a clear, formless continuum; and when the thoughts subside, the clear nature of the mind is revealed

 

Continue watching your thoughts and feelings - don't follow them, just watch

See how your thoughts and other mental activity are not physical objects but simply formless phenomena appearing within the space of your mind

They are like clouds, arising out of the clarity of your mind and dissolving back in . . .

. . . a stream of consciousness with no colour, shape, sound, smell, or tactile properties

 

Continue to watch the flow of your thoughts - just watch, don't follow See how they gradually disappear, like clouds dissolving

 

Each time a fresh thought begins to arise don't engage it, just watch it and allow it to dissolve back into the clarity of your mind

This clarity is your object of meditation. Focus on this experience and enjoy the inner peace it evokes

 

As you prepare to rise from this meditation and your normal mental activity resumes, try not to lose this feeling of inner peace

Keep the experience of clarity and peace and allow it to pervade all your thoughts and feelings so that your mind always remains peaceful and positive

 

Mentally dedicate the positive energy or merit you have accumulated during this meditation to the health and happiness of both yourself and others.

Now you can open your eyes and rise from the meditation.

 

Meditation 3: The Root Mind

 

Begin by finding a comfortable meditation posture in which you can be both relaxed and alert.

Make sure that your back is straight but not tense.

Rest your hands in your lap and partially close your eyes.

Relax into this posture and let all your stress and tension fall away.

 

Begin by generating a positive motivation for doing this meditation so that it will be of benefit to yourself and others

 

The object of this meditation is your root mind, which is located at your heart centre in the very centre of your chest

Just as waves arise from the ocean and subside back into it, so all your mental activity arises from your root mind and dissolves back into it

 

The function of your mind is to be aware, to know Without your mind you would have no awareness at all

 

The nature of your mind is clarity . . . an empty-like space So now mentally picture your root mind:

  • Located at your heart centre in the very centre of your chest

  • The root of all your awareness

  • The nature of clarity . . . an empty-like space

 

Try to gain an image of your root mind and focus on it . . .

 

It is located at your heart centre, the root of all your awareness, the nature of clarity Focus on the clarity of your root mind

 

Let all your awareness gather into your root mind at your heart centre and mix with it so that it feels as if you are meditating from there

 

Let go of the thoughts that seem to be in your head and move the centre of your awareness to your heart centre

 

Just as waves arise from the ocean and then subside and become one with the ocean again . . .

 

. . . so, each time a thought begins to arise, just see it as arisen from the clarity of your root mind and watch it dissolve back in . . .

 

Keep watching your thoughts dissolve into the clarity of your root mind at your heart centre . . .

 

. . . until your thoughts completely subside and all you perceive is clarity

 

This clarity of your root mind is your object of meditation. Focus on this experience and enjoy the inner peace it evokes

 

As you begin to arise from the meditation, and your thoughts and other mental activity resume . . .

 

. . .see them as the nature of clarity arisen from your root mind

 

And whenever negative or deluded thoughts arise, simply let them dissolve back into the clarity of your mind

 

Mentally dedicate the positive energy or merit you have accumulated during this meditation to the health and happiness of both yourself and others.

 

Now you can open your eyes and rise from the meditation.

 
 
 

Meditations for a Kind Heart (Living Meditation - CD3) Meditation Scripts

 

Meditation 1: Cherishing

 

Begin by finding a comfortable meditation posture in which you can be both relaxed and alert.

Make sure that your back is straight but not tense.

Rest your hands in your lap and partially close your eyes.

Relax into this posture and let all your stress and tension fall away.

Begin by generating a positive motivation for doing this meditation, so that it will be of benefit to yourself and others.

 

The purpose of this meditation is to rise above selfish concerns and learn to cherish others as much as you cherish yourself. Develop a strong wish to accomplish this.

 

To begin the meditation, bring to mind a person or group of people to focus on for this meditation session.

 

Imagine them in front of you or beside you, and focus your thoughts on them for a while.

 

Spend a few moments thinking about how they experience problems, fears and suffering, and how they long to be free from all of these.

 

Focus on their wish to be free from problems and suffering, and try to get a feeling for how important this wish is to them.

 

Feel how their wish to be free from problems and suffering is just as important to them as your wish is to you.

 

Concentrate for a few moments on this realization.

 

Now spend a few moments thinking about how much they want to be happy, to experience peace and to enjoy life.

 

Focus on their wish to experience peace and happiness, and try to get a feeling for how important it is for them.

 

Feel how their wish to experience peace and happiness is just as important to them as your wish is to you.

 

Concentrate for a few moments on this realization.

 

Finally, draw your thoughts to the conclusion:

 

Just as I wish to be happy and free from suffering so do these people. In this respect we are just the same.

 

Therefore, it makes no sense for me to wish for my happiness and not theirs, or to wish for myself to be free from suffering but not them.

 

Feel that their happiness and freedom is as important as your own.

 

Develop a sincere wish for them to be happy and free from suffering, as if you were wishing this for yourself.

 

This wish is your object of meditation – hold it in your mind for a while without allowing anything else to distract you.

 

Now you can start to emerge from the meditation.

 

As you rise from meditation and your normal thoughts and activities resume, try not to lose this feeling of others' happiness and freedom being as important as your own, but make effort to keep it always in your mind.

Whenever you wish for yourself to be free from suffering or to experience happiness, remember to wish the same for others.

Now you can open your eyes and rise from meditation.

 

Meditation 2: Taking away suffering

 

Begin by finding a comfortable meditation posture in which you can be both relaxed and alert.

Make sure that your back is straight but not tense.

Rest your hands in your lap and partially close your eyes.

Relax into this posture and let all your stress and tension fall away.

Begin by generating a positive motivation for doing this meditation, so that it will be of benefit to yourself and others.

 

The purpose of this meditation is to develop a pure mind of compassion that genuinely cherishes others and wishes to free them from suffering. Develop a strong wish to accomplish this.

 

To begin the meditation, bring to mind a person or group of people to focus on for this meditation session.

 

Imagine them in front of you or beside you, and focus your thoughts on them for a while.

 

Spend a few moments thinking about how they experience suffering, problems, and fears, and how they long to be free from all of these.

 

Develop a strong wish for them to be completely free from all their suffering and problems, as if you were wishing this for yourself. This wish is the nature of compassion.

 

Sincerely think, 'I wish I could take away all their suffering', and hold this wish in your mind for a while without thinking about anything else.

 

Now imagine all their suffering, fears and problems gather in the form of thick black smoke, which you mentally draw out of them and into your heart centre at the very centre of your chest, where it completely disappears.

 

Imagine the other people become completely free from all forms of suffering, problems, and fears, and experiences deep inner peace.

 

Imagine also that through the power of your selfless, compassionate wish, the smoke entering you destroys any trace of selfishness in your heart, and all your self- cherishing vanishes into emptiness.

 

With the other people completely freed from suffering and yourself completely freed from self-cherishing, you experience deep inner peace and joy.

 

This feeling of inner peace and joy is your object of meditation.

 

Stay with it for a while without allowing anything else to distract your mind. Now you can start to emerge from the meditation.

As you rise from the meditation and your normal thoughts and activities resume, try not to lose this feeling of inner peace and joy, but keep it always in your heart, throughout the day and the night.

Remember the positive feelings you generated in this meditation and

make the determination to be guided by them in everything you think, say and do. Especially, whenever you see or think of others suffering, develop a sincere wish to be able to take it from them.

Now you can open your eyes and rise from meditation.

Meditation 3: Giving happiness

 

Begin by finding a comfortable meditation posture in which you can be both relaxed and alert.

Make sure that your back is straight but not tense.

Rest your hands in your lap and partially close your eyes.

Relax into this posture and let all your stress and tension fall away.

Begin by generating a positive motivation for doing this meditation, so that it will be of benefit to yourself and others.

 

The purpose of this meditation is to develop a pure mind of love that genuinely cherishes others and wishes to give them lasting happiness. Develop a strong wish to accomplish this.

 

To begin the meditation, bring to mind a person or group of people to focus on for this meditation session.

 

Imagine them in front of you or beside you, and focus your thoughts on them for a while.

 

Spend a few moments thinking about how much they want to be happy, to experience peace and to enjoy life.

 

Think about how difficult it is for them to find true happiness, and how when they do experience a little happiness it is short-lived and quickly turns into frustration, disappointment, and eventually more suffering.

 

Develop a strong wish for them to experience pure, lasting happiness and peace, as if you were wishing this for yourself. This wish is the nature of love.

 

Sincerely think, 'I wish I could give them pure, lasting happiness', and hold this wish in your mind for a while without thinking about anything else.

 

Now imagine that through the power of this pure, loving wish, your body transforms into the nature of a wishfulfilling jewel that has the power to fulfil all the wishes of all living beings.

 

Feel as if your body is pervaded by blissful light, which is the nature of pure love.

 

This light radiates out from your body, like light radiating from the sun, and reaches the other people.

 

Their whole body and mind is pervaded by this light and they experience pure, lasting happiness and deep inner peace.

 

Strongly believe they are experiencing this inner peace and feel joy in your heart.

 

This feeling of joy at the happiness of others is your object of meditation. Stay with it for a while without allowing anything else to distract your mind. Now you can start to emerge from the meditation.

As you rise from the meditation and your normal thoughts and activities resume, try not to lose this feeling of joy at the happiness of others but keep it always in your heart, throughout the day and the night.

Remember the insights you gained in this meditation and make the determination to be guided by them in everything you think, say and do.

 

Especially, whenever you see or think of others wishing for happiness or failing to find happiness, develop a sincere wish to be able to give them pure lasting happiness and peace.

 

Now you can open your eyes and rise from meditation.