TUESDAY MEDITATION

Format for Tuesday meditation

These are the mindfulness practices most commonly used during our regular Tuesday evening meditation and Dharma discussion sessions.

Reading through these practices can aide the beginning practitioner in understanding the methods used during our weekly meeting in addition to gaining some awareness as to the format of the meetings.

A review of this list may also help the long time practitioner determine which areas of practice can be used as a point of concentration during meditation and discussion.

All of these practices can be found on the Plum Village website as well as many others to aide in the cultivation of your own mindfulness practice.

Although our formal meditation practice begins at 7:00 pm, it is helpful to arrive a little earlier in order to prepare for meditation.  It is also helpful to allow yourself enough time to pause before the meditation practice begins in order to make the transition from the hurried pace you may have come from to a more relaxed state of awareness.

7:00 – 7:25 First Sitting Meditation – begins with the Evening Chant with a call and response.  

7:25 – 7:35 Walking Meditation – Weather permitting, we walk outside, but it is fine to stay inside and walk or continue sitting. Whether inside or out, we walk as a community, following our breath and being mindful of each step.

7:35 – 7:55 – Second Sitting Meditation. At times this period includes a guided meditation.

7:55 – 8:00 – Chanting the Heart Sutra – It is fine to just sit, follow your breath, and listen to the chant. [Note: I tried to find the version we use, but I think most of the videos have been removed from the internet – is it time to learn the new version?]

Breathing

Our breathing is a stable solid ground that we can take refuge in. Regardless of our internal weather- our thoughts, emotions and perceptions- our breathing is always with us like a faithful friend. Whenever we feel carried away, or sunken in a deep emotion, or scattered in worries and projects, we return to our breathing to collect and anchor our mind.

We feel the flow of air coming in and going out of our nose. We feel how light and natural, how calm and peaceful our breathing functions. At any time, while we are walking, gardening, or typing, we can return to this peaceful source of life.

We may like to recite:

“Breathing in I know that I am breathing in.
Breathing out I know that I am breathing out.”

We do not need to control our breath. Feel the breath as it actually is. It may be long or short, deep or shallow. With our awareness it will naturally become slower and deeper. Conscious breathing is the key to uniting body and mind and bringing the energy of mindfulness into each moment of our life.

Sitting Meditation

Sitting meditation is like returning home to give full attention to and care for our self. Like the peaceful image of the Buddha on the altar, we too can radiate peace and stability. We sit upright with dignity, and return to our breathing. We bring our full attention to what is within and around us. We let our mind become spacious and our heart soft and kind.

Sitting meditation is very healing. We realize we can just be with whatever is within us- our pain, anger, and irritation, or our joy, love, and peace. We are with whatever is there without being carried away by it. Let it come, let it stay, then let it go. No need to push, to oppress, or to pretend our thoughts are not there. Observe the thoughts and images of our mind with an accepting and loving eye. We are free to be still and calm despite the storms that might arise in us.

If our legs or feet fall asleep or begin to hurt during the sitting, we are free to adjust our position quietly. We can maintain our concentration by following our breathing and slowly, and attentively change our posture.

In between sessions of sitting meditation, we practice Kinh Hanh, which is indoor walking meditation. We take one step with each in-breath and each out-breath. Aware of the Sangha around us, we feel in harmony with the larger body. Everybody is moving together, slowly, and mindfully.

We can find suggestions for guided meditations in Thay’s book, “The Blooming of a Lotus” or also from one of the Dharma teachers.

We should arrive five minutes before the meditation period starts so that everyone is comfortably seated before the bell is invited to formally begin the session. We should not enter the hall after the bell has been invited. If we are late for sitting meditation, please remain outdoor and enjoy walking meditation.

Walking Meditation

Wherever we walk, we can practice meditation. This means that we know that we are walking. We walk just for walking. We walk with freedom and solidity, no longer in a hurry. We are present with each step. And when we wish to talk we stop our movement and give our full attention to the other person, to our words and to listening.

Walking in this way should not be a privilege. We should be able to do it in every moment. Look around and see how vast life is, the trees, the white clouds, the limitless sky. Listen to the birds. Feel the fresh breeze. Life is all around and we are alive and healthy and capable of walking in peace.

Let us walk as a free person and feel our steps get lighter. Let us enjoy every step we make. Each step is nourishing and healing. As we walk, imprint our gratitude and our love on the earth.

We may like to use a gatha as we walk. Taking two or three steps for each in-breath and each out-breath,

Breathing in “I have arrived”; Breathing out “I am home”
Breathing in “In the here”; Breathing out “In the now”
Breathing in “I am solid”; Breathing out “I am free”
Breathing in “In the ultimate”; Breathing out “I dwell”