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”

Introduction

Dharma sharing is an opportunity to benefit from each other’s insights and experience of the practice. It is a special time for us to share our experiences, our joys, our difficulties, and our questions relating to the practice of mindfulness. We may wish to share our insights or experience with the Dharma reading or Dharma talk that we just heard, or with any of the meditations in the first half of the meditation session.

We can help to create a calm and receptive environment by practicing deep listening while others are speaking. We contribute to the collective insight and understanding of the Sangha by learning to speak out about our happiness and our difficulties in the practice. Dharma sharing is therefore a valuable practice where we may realize that others share similar difficulties and aspirations. Sitting, listening, and sharing together, we recognize our true connections to one another and we realize that our problems are not unique.

Guidelines for Dharma Sharing

The guidelines for Dharma sharing protect each other and offer direction towards clear and compassionate communication.

1. All that arises is confidential. What is said here, stays here. Confidentiality secures the safety of the group and helps avoid gossiping. After Dharma sharing, if we want to talk with someone about what they said in the group, we first ask if it is ok. Sometimes a person does not want to talk more about what they said and this is a respectful way to honour his or her space.

2. Speak from experience and avoid theoretical discussions. Topics emanate from our life and practice. It is best to avoid discussions which are theoretical rather than experiential. Theory can be found in many books, which can be read during the time we are not together as a Sangha. Our time together as a Sangha is precious and we get the most benefit when we learn from each other's experiences. During Dharma sharing, we may share our practice from the past few weeks, any insights or difficulties we might have had, make a comment about how the reading or Dharma talk relates to our experience, or ask a question.

3. Indicate our intention to speak by bowing, and indicate we have finished speaking by bowing. Before speaking we make a “lotus” with our hands (we join our palms together) and bow. When we bow, we are signaling to others that we would like to share. The Sangha bows back acknowledging that they are ready to listen deeply. When we are finished, we let the Sangha know by bowing again. During the time in between, we have the space to speak without interruption, which helps to creates a safe and harmonious environment.

4. Practice loving mindful speech and watering positive seeds. Speaking from the heart about topics that emanate from our life and practice includes speaking with awareness in a way that could be of benefit to others as well as ourselves. For example, we can speak with kindness, in a voice that is clear and loud enough for everyone to hear, and connect with others by making eye contact and smiling from time to time. We all benefit from hearing each other's insights and direct experience of the practice.  We are aware that the knowledge that we presently possess is not changeless, absolute truth. We keep this awareness while we speak so that we are not caught in our ideas and opinions, but rather to humbly offer the best of ourselves. We try to speak in a way that is truthful and waters positive seeds in others. Many of us have ideas about what it means to be “honest”. Though what we say may be correct from one point of view, it may not be the truth. The truth is something that has the capacity to reconcile, to give people hope, and to give people happiness.

5. If answering a question, speak from experience. If someone asks for advice and a practice that we have worked with comes to mind it is fine to share our experience rather than telling someone what he or she should do. In general it is helpful to always use the word “I” instead of the word “you”. Speaking from our own experience helps to prevent someone from giving advice that they cannot follow themselves.

6. Share with the whole circle. Whatever we share is for the benefit of all those present. We do not engage in cross-talk with another participant. If we ask a question we ask the whole group and if we answer a question we speak to the whole group and not just the person who asked. If we ask a question, we should not expect an answer straight away. Another topic may be addressed first and only when and if someone feels ready to address the question asked will it be addressed.

7. Practice taking three mindful breaths after someone has shared. Our speech is the fruit of our practice, a response from within. It is helpful for the atmosphere of Dharma sharing when participants take three mindful breaths before speaking, to allow time for the previous person's speaking to be fully received and to feel gratitude for their contribution. If we are anxious to share, this gives us space to come back to our breathing and ask ourselves: “Why am I in a hurry to speak? Will what I say nourish others in the Sangha? Will it nourish me? Would it be better to speak to someone individually about this matter?” If we are in a hurry to speak, we try to calm ourselves before we share.

8. Refrain from speaking a second time until everyone has had a chance to speak. This ensures an opportunity for everyone to speak and provides a space where we can benefit from each person's wisdom. We are encouraged to speak mindfully, not too much and not too little, in accordance with the number of participants. Near the end of the time the bellmaster may offer an opportunity for those who have not spoken to do so if they wish and may address any unanswered questions.

9. Practice deep listening. Even though we have the intention to listen deeply our mind may wander. Perhaps we are agreeing, disagreeing, feeling agitated, wanting to respond, drifting off, etc. If we are mindful of our thoughts and inner dialogue, we can choose to come back to being present with the person who is speaking. Many people in the Sangha use this as training to become more attentive listeners for family and friends.