Texts about Mindfulness Practice
The following text is possibly the first guided meditation ever. It was composed 26 centuries ago, and appears in the Sutra on the Full Awareness of Breathing (condensed and edited by JE).
It still forms the basis of Vipassana (Insight Meditation) retreats today.
The practitioner sits in a stable position, holding his or her body quite straight, and practices like this:
Body
1. Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.
2. Breathing in, I am aware of the length of my breath. Breathing out, I am aware of the length of my breath.
3. Breathing in, I am aware of my whole body. Breathing out, I am aware of my whole body.
4. Breathing in, I calm my whole body. Breathing out, I calm my whole body.
Feelings
5. Breathing in, I feel joyful. Breathing out, I feel joyful.
6. Breathing in, I feel happy. Breathing out, I feel happy.
7. Breathing in, I am aware of my feelings and emotions. Breathing out, I am aware of my feelings and emotions.
8. Breathing in, I calm my feelings and emotions. Breathing out, I calm my feelings and emotions
Mind
9. Breathing in, I am aware of my mind. Breathing out, I am aware of my mind.
10. Breathing in, I gladden my mind. Breathing out, I gladden my mind
11. Breathing in, I concentrate my mind. Breathing out, I concentrate my mind.
12. Breathing in, I liberate my mind. Breathing out, I liberate my mind.
Perceptions
13. Breathing in, I observe the impermanent nature of all phenomena. Breathing out, I observe the impermanent nature of all phenomena.
14. Breathing in, I observe the disappearance of craving. Breathing out, I observe the disappearance of craving.
15. Breathing in, I observe the interbeing nature of all phenomena. Breathing out, I observe the interbeing nature of all phenomena.
16. Breathing in, I let go. Breathing out, I let go.
Another ancient text, the Metta (Lovingkindness) Sutra, is one of the most beloved discourses of the Buddha. It was originally composed to relieve insomnia due to nighttime fears and worries. It has been the focus of entire retreats and the subject of whole books. In practicing it, it is recommended to develop lovingkindness towards oneself first, then towards people we already know and appreciate, and then gradually extend its scope to all beings. Lovingkindness is a friendly feeling, a wish for all beings to find happiness and contentment in their lives (condensed and edited by JE).
She or he who wants to attain peace should practice being upright, humble, and capable of using loving speech. He or she will know how to live simply and happily, with senses calmed, without being covetous or carried away by the emotions of others.
And this is what she or he contemplates:
May everyone be happy and safe, and may their hearts be filled with joy.
May all living beings live in security and peace—beings who are frail or strong, tall or short, big or small, visible or not visible, near or far away, already born, or yet to be born.
May all of them dwell in perfect tranquillity.
Let no one do harm to anyone. Let no one put the life of anyone in danger. Let no one, out of anger or ill will, wish anyone any harm.
Just as a mother loves and protects her only child at the risk of her own life, let us cultivate boundless love to offer to all beings in the entire cosmos. Let our boundless love pervade the whole universe, above, below and across. Our love will know no obstacles, our heart will be absolutely free from hatred and enmity. Whether standing or walking, sitting or lying, as long as we are awake, let us maintain this mindfulness of love in our heart.
This is the noblest way of living.
APPLYING THE PRACTICE TO OUR LIVES:
TEXTS ABOUT TAKING REFUGE AND THE FIVE MINDFULNESS TRAININGS
The practice only becomes alive as we own it and make it a part of our lives. Meditation is usually first practiced in a formal way, often in groups. With time, the quality of mindfulness suffuses our entire day. While no exceptional challenges happen during a normal group practice period, the test comes with the small and big challenges of everyday life. When we are able to act out of our practice in a difficult moment and in every moment, we are taking refuge in our mindfulness in an effective way.
A promise you make to yourself to live mindfully is a form of taking refuge.
You can also make this promise in a group.
Mindfulness practice becomes more meaningful as we apply it in specific ways. Some of the more basic of these have been traditionally set down as The Five Mindfulness Trainings.
for the Plum Village version of the Five Mindfulness Trainings please click on:
http://plumvillage.org/mindfulness-trainings/3-the-five-mindfulness-trainings.html
Those who are more committed to the practice might like to read the 14 Mindfulness Trainings:
http://plumvillage.org/mindfulness-trainings/32-14-mindfulness-trainings.html