Centering Meditation

— Bell

Breathing in,
I am present in the here and now.
Breathing out,
I am happy to be here

Breathing in, Presence
Breathing out, Happiness

— Bell.

(repeat if necessary)

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Introduction

Today I thought I would present a Loving-kindess meditation.

First I will read a short passage, “Momma Zen” written by Karen Miller, published in the “Best Bhuddist Writing, 2007″, by Shambala Sun. I think she quickly captures the essence from whence all loving-kindness emanates…

Just so you all know what to expect, I’ll briefly outline the basic elements in a Loving-kindness meditation.

Stages of Loving-kindness meditation.

Phase 1) Loving acceptance of self by overcoming feelings of self-doubt or ill-will towards others. This technique consists of identifying four types of persons to develop Loving-kindness towards:

i) A Respected or beloved Person, perhaps a teacher

ii) Your Dearly Beloved: a family member or close friend.

iii) A Neutral Person you have no particular feeling toward, for example a shop-clerk you see every week.

iv) A Hostile Person: someone you are having difficulty with.

Phase 2) Directional Pervasion, where we systematically direct the feeling of Loving-kindness to all points of the Compass.

Phase 3) Non-specific Pervasion, where we radiate feelings of universal love.

In this process we transition from a particular attached love to an unconditioned, all-embracing quality of loving-kindness.

I will be presenting the guided meditation with the “Breathing In / Breathing Out” framework that I associate with Thich Nhat Hanh style of guided meditation and this Sangha…

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The Reading

[Begin reading story, "Momma Zen", by Karen Miller.]

— Bell

The Guided Meditation

Breathing in
In my mind I see my teacher

Breathing out
I smile with love to my teacher

Breathing in, my teacher
Breathing out, I smile

— Bell

Breathing in
In my mind I can see my parents

Breathing out
I smile and bathe my parents with loving-kindness

Breathing in, I see my parents
Breathing out, I smile lovingly

— Bell

Breathing in
In my mind I can see my close friend

Breathing out
I bathe my friend with loving-kindness

Breathing in I see my friend
Breathing out my friend is wrapped in loving-kindness

— Bell

Breathing in
In my mind I see someone for which I have no particular feelings, perhaps a shop-keeper I see once a week…

Breathing out
I send loving-kindness to this person

Breathing in I am neutral,
Breathing out I send Loving thoughts to that person

— Bell

Breathing in
In my mind I see a person with whom I am having difficulties

Breathing out
I send loving thoughts to this person with whom I am having difficulties

Breathing in – Personal Difficulties
Breathing out – Love

— Bell

Breathing in
I touch the loving-kindness within me

Breathing out
I give loving-kindness to myself

Breathing in, loving-kindness
Breathing out, loving-kindness

— Bell

Breathing in
I visualize dharma practitioners all over the world

Breathing out
I reach out and touch with love all other dharma practitioners, east, west, north, and south

Breathing in, I see all friends who are practicing
Breathing out, I touch them all with love

— Bell

Breathing in
In my mind I can see the universe and all beings

Breathing out
I radiate love to all beings

Breathing in, the universe
Breathing out, love to all

— Bell

-Dennis Landi