We invite you to enjoy this powerful meditation, offered by the sisters at Plum Village Monastery in France.
The meditation is based on Thich Nhat Hanh’s guided meditation on the Five Mindfulness Trainings in his book, The Blooming of a Lotus.
Transcript
With my posture upright but relaxed I breathe in, and I am aware of my in-breath.
Breathing out, I am aware of my out-breath.
In-breath
Out-breath
Breathing in, I follow my in-breath from its beginning to its end.
Breathing out, I follow my out-breath from its beginning to its end.
Following my in-breath
Following my out-breath
Aware of my whole body, I breathe in.
Releasing the tensions and relaxing my whole body, I breathe out.
Aware of body
Releasing and relaxing
Aware of the suffering brought about by fear, discrimination and violence, I breathe in.
Giving rise to compassion for the victims of fear, discrimination and violence, I breathe out.
Aware that fear, discrimination and violence brings suffering
Compassion for victims of fear, discrimination and violence
Determined not to act out of fear and discrimination, I breathe in.
Determined to foster non-violence in actions of body, speech and mind, I breathe out.
Not acting out of fear and discrimination
Fostering non-violence
Aware of the suffering brought about by exploitation and social injustice, I breathe in.
Giving rise to loving-kindness for the victims of social injustice, I breathe out.
Exploitation and social injustice
Loving-kindness
Aware of the suffering brought about by unmindful speech, I breathe in.
Giving rise to loving thoughts and mindful words in my heart, I breathe out.
Suffering caused by words
Loving thoughts and words
Feeling compassion for the one I have hurt by my words, I breathe in.
Determined to listen deeply and speak mindfully, I breathe out.
Compassion
Listening deeply and speaking mindfully
Seeing myself practicing to cultivate compassion, loving-kindness and peaceful action with my Sangha, I breathe in.
Feeling happiness to be practicing the mindfulness trainings in my daily life, I breathe out.
Practicing with the Sangha
Feeling happiness