MEDITATION PRACTICES
"There is no way to happiness - happiness is the way." Thich Nhat Hanh
SITTING MEDITATION
Gain Inner Clarity
It is important to find a posture in which we feel stable and at ease. When we start sitting meditation it can be helpful to silently recite the word IN as we inhale and OUT as we exhale. We do not aim to control our breathing but rather we allow it to deepen as we relax with the practice. We follow each in-breath and each out-breath with our awareness. When we are distracted with unrelated thoughts, feelings or sensations during sitting meditation, we try not to dwell on these but simply acknowledge their presence and return to our breathing. We let them go; we do not follow them. Such thoughts, feelings and sensations become like clouds, which we allow to pass without clinging to them. Eventually, if we practise well, the sky will begin to clear.
KINH HANH - INDOOR WALKING MEDITATION
Touching Peace
When we practise Kinh Hanh our breath is coordinated with our steps. When we hear the bell to start we take an in-breath and make one step with the left foot. On the out-breath we take another step with the right foot. Then we begin the cycle again. We are aware especially of the contact of our feet with the ground, and the wondrous nature of the present moment. We can use a silent gatha like “I have arrived” on the in-breath and “I am home” on the out-breath. Kinh Hanh is best practised in a spirit of celebration and joy. It helps the whole Sangha if we remember to smile.
OUTDOOR WALKING MEDITATION
Nourishing joy
The practice of outdoor walking meditation is very simple and very profound. Dwelling in the present moment we are fully aware of our surroundings, of our breath and the precious contact of our feet with the earth. We walk in order to walk; there is no destination to be reached. As with Kinh Hanh, we coordinate our steps with our breathing, but this time we take several steps for each breath. The number of steps we take depends on what feels comfortable. Many people find three paces for each in-breath and each out-breath works well. As we step we can silently recite a short gatha to help us. This can be as simple as “in in in, out out out”, each word representing one step.
