Experiencing Inner Peace
(full text as spoken by Bhante)
Meditation can be very helpful in the management of stress that is caused by a combination of many factors. In our daily lives stress can be caused by many reasons, having to meet deadlines, paying bills, demanding employers, harsh words from family members, encountering road-rage on the freeway, receiving demanding telephone calls, or experiencing health problems.
One of the physiological effects of stress is that it upsets our immune system. When the immune system is not functioning properly, it cannot maintain and repair itself. Stress is named as a major cause of chemical imbalances, which impair the immune system leaving the body vulnerable to disease.
Meditation helps us manage our stress so that it does not overcome us. It helps to create a naturally stronger physical condition that promotes healing. This is brought about through the complete relaxation of both the body and the mind. Meditation leaves us with a feeling of deep contentment.
During this state of contentment the mind can become purified as meditators explore and experience the nature of their bodies and minds in the course of their practice. They are able to “actually see” -- to understand themselves clearly, and they begin to live their lives
according to that profound understanding.
The Buddha stated, “The original mind is luminous; it is tarnished only by the presence of visiting defilements. The original mind is luminous; it is untarnished due to the absence of visiting defilements.” The method used to eradicate all defilements and to purify the mind is meditation.
First of all, we have to understand that our minds become polluted by thoughts of lust, greed, hatred, aversion, and delusion: the thoughts which cause one to dwell on the negative, unpleasant aspects of life. When the mind is free from lustful, greedy, hateful, and delusional thoughts, it will dwell on the positive or pleasant aspects of life. In this state we are able to see that all IS well, that life IS good, peaceful, and perfect.
Meditation was taught by the Buddha for our happiness. With it we are able to eliminate the mentally polluting thoughts that cause the pain and lead to the difficulties we experience in our lives. It is also what we can use to cultivate wisdom (panna), the ability to understand the real nature of the world – and to see it as it is. Not for what we might think, want, or hope it is.
The Buddha used two kinds of meditation techniques, Samatha and Vipassana. The Samatha meditation technique was practiced by Siddhartha Gotama during the period before he became the Buddha and it was taught to him by his spiritual teachers. It is a meditation practice that had been in use for more than a thousand years which the Buddha modified to help meditators develop calmness; and serenity of mind through concentration.
For example, when we get angry -- counting to ten before saying anything, is a form of samatha. While concentrating on counting the mind is able to calm down. Other practices of the samatha form are the use of a mantra (a word like “Peace” or phrases like “I breathe in happiness, I breathe out happiness”) or counting one to ten, then back to one again, or counting our breaths.
In this way our mind is given a simple task to perform allowing it to stop the agitation caused by the bombardment of disturbing thoughts; Thoughts such as anger, ill will, restlessness, as well as other negative thoughts can be eliminated during the practice of Samatha meditation. The Buddha using the Samatha techniques reached deeper and deeper states of relaxation and peacefulness. Using Samatha did not lead to the knowledge of what caused the suffering, nor did it eradicate the causes of suffering permanently. What the deep states of relaxation and peacefulness did was set the stage for the next type of meditation.
Vipassana, is the form of meditation the Buddha discovered for gaining insight, knowledge and wisdom. Once the mind is calm we can examine the physical, mental and emotional states with clear and focused concentration. Thus can insight, knowledge and wisdom be gained. The practice of insight meditation leads to clear awareness, to experiencing the knowledge about “who” and “what” we THINK we are. By observing the thoughts flowing through our minds and the feelings that accompany them we come to know our self. The Buddha said, “This is the direct path for the purification of beings,
for overcoming sorrow and lamentation, for eliminating pain and grief, for attaining the true way, for realizing Nibbana.”
[THE PREVIOUS SHOULD BE ON A SEPARATE TRACK, SO THAT IN THE FUTURE, PEOPLE CAN JUST LISTEN TO THE GUIDED MEDITATIONS WITH A PERIOD OF PHIL’S GREAT MUSIC TO SIT WITH] [PERHAPS THE INSTRUCTIONS FOR POSTURE WOULD BE A SEPARATE TRACK ALSO.]
It is advantageous to meditate either early in the morning or in the evening before you retire.
Find yourself a place where you feel comfortable, somewhere that is quiet and where you can be alone. Perhaps you can close the door and post a sign saying “Please Do Not Disturb for 30 minutes” or a “Meditation in Progress” sign. Dim the lights. The clothing you wear should be soft and loose so that you are comfortable. Remove your shoes and your socks if they are tight and binding.
For the Mindfulness of in-and-out breathing a sitting posture is best, with your back erect. Sit cross-legged, if you cannot do so, sit in a chair with your back erect (not touching the back of the chair) and both feet on the ground. Rest your hands, palms turned up on your lap, one upon the other. Close your eyes. This will be a guided meditation for establishing deep relaxation and peacefulness within us.
The Buddha had his disciples begin practicing meditation using the following phrases for the mindfulness of breathing:
I breathe in, experiencing the body breathing in. I breathe out, experiencing the body breathing out.
I breathe in, calming the body. I breathe out, calming the body.
I breathe in, experiencing contentment. I breathe out, experiencing contentment.
I breathe in, experiencing serenity. I breathe out, experiencing serenity.
I breathe in, experiencing the mental formation [thought]. I breathe out, experiencing the mental formation [thought].
I breathe in, calming the mental formation. I breathe out, calming the mental formation.
I breathe in, experiencing the nature of the mind. I breathe out, experiencing the nature of the mind.
I breathe in, experiencing the uplifting of the mind. I breathe out, experiencing the uplifting of the mind.
I breathe in, removing unwholesome thoughts. I breathe out, removing unwholesome thoughts.
I breathe in, removing negative thoughts. I breathe out, removing negative thoughts.
I breathe in, removing angry thoughts. I breathe out, removing angry thoughts.
I breathe in, removing thoughts of guilt. I breathe out, removing thoughts of guilt.
I breathe in, removing thoughts of ill will. I breathe out, removing thoughts of ill will.
I breathe in, removing thoughts of delusion. I breathe out, removing thoughts of delusion.
I breathe in, thus removing unwholesome thoughts. I breathe out, thus removing unwholesome thoughts.
I breathe in, cultivating wholesome thoughts. I breathe out, cultivating wholesome thoughts.
I breathe in, cultivating positive thoughts. I breathe out, cultivating positive thoughts.
I breathe in, cultivating loving thoughts. I breathe out, cultivating loving thoughts.
I breathe in, cultivating thoughts of forgiveness. I breathe out, cultivating thoughts of forgiveness thoughts.
I breathe in, cultivating friendly thoughts. I breathe out, cultivating friendly thoughts.
I breathe in, cultivating thoughts of clarity. I breathe out, cultivating thoughts of clarity.
I breathe in, thus cultivating wholesome thoughts. I breathe out, thus cultivating wholesome thoughts.
I breathe in observing impermanence. I breathe out, observing impermanence.
I breathe in, experiencing freedom from sensual addiction. I breathe out, experiencing freedom from sensual addiction.
I breathe in, experiencing freedom from fear. I breathe out, experiencing freedom from fear.
I breathe in, experiencing happiness. I breathe out, experiencing happiness.
I breathe in, letting go of fear. I breathe out, letting go of fear.
I breathe in, feeling joy. I breathe out, feeling joy.
[Guided Relation Meditation]
Let’s us take this time together to become peaceful, to become calm, and to promote well-being. First stretch out and lie down, either on the floor or on your bed.
With your eyes gently closed. Turn your thoughts inwards. And remember that this is a time for healing.
Now, really concentrate on your feet. Perhaps move them a little, really feel what they are like at this moment. Now, tense the muscles of the feet. Feel the tension. And let them go. Feel the muscles relaxing. Feel the muscles becoming soft and loose. Feel it deeply. Completely. More and more. Letting go...
The calves...Tense the muscles...Feel the tension...Then let them go...Feel them relaxing... Feel them becoming soft and loose...Feel it deeply...It is a good feeling...A natural feeling...Feel the letting go...
The upper leg...Tense the muscles...And let them go...Feel them relaxing completely...The legs feel warm and heavy...Soft and loose...More and more...Letting go...
The buttocks...Tense the muscles...And let them go...Relax them...Deeply... Completely... More and more...Deeper and deeper...Letting go...
The tummy...Tense the muscles...Let them go...Feel them relaxing deeply...Calm and relaxed...Calm and relaxed...Completely...More and more...All through...Letting go...
The chest...Tense the muscles...Let them go...Feel them relax, all through...Relaxed and more relaxed...It is a good feeling...Feel the letting go...
The shoulder...Tense the muscles...Let them go...Relaxing, feel it deeply...Completely... Soft and loose... More and more...Deeper and deeper...Letting go...
The arms...Tense the muscles all the way to the fingertips...Then let them go soft...Relaxing, feel it particularly in the hands...They feel warm and heavy...Soft and loose...More and more relaxed...Deeper and deeper...Letting go...
The jaw...Tense the muscles...Now let them go...Relaxing...Feel the jaw drop a little...Feel it deeply...Calm and relaxed...The tongue soft and loose...It is a good feeling...Feel the letting go...
The eyes...Squeeze them shut...Then, let them go... Letting the lids lightly close...Relax deeply... Completely... More and more...Letting go...
The forehead is smoothing out...Smiling...Calm and relaxed...Feel it all through...More and more...Deeper and deeper...Letting go...Completely... Letting go...Completely calm and relaxed...Letting go...Deeply...Letting go... Letting go...Letting go...
That’s good...Feel the complete relaxation of your body. Melting away all the tension. Letting go.
When you are ready, let your eyes gently open...
May You Be Well and Happy