This guided meditation was inspired by Thich Nhat Hanh’s guided meditation on the Five Mindfulness Trainings in his book, The Blooming of a Lotus. You can follow along with the text of this meditation, or you can watch the video:
With my posture upright but relaxed I breathe in, and I am aware of my in-breath.
Breathing out, I am aware of my out-breath.
In-breath
Out-breath
Breathing in, I follow my in-breath from its beginning to its end.
Breathing out, I follow my out-breath from its beginning to its end.
Following my in-breath
Following my out-breath
Aware of my whole body, I breathe in.
Releasing the tensions and relaxing my whole body, I breathe out.
Aware of body
Releasing and relaxing
Aware of the suffering brought about by fear, discrimination and violence, I breathe in.
Giving rise to compassion for the victims of fear, discrimination and violence, I breathe out.
Aware that fear, discrimination and violence brings suffering
Compassion for victims of fear, discrimination and violence
Determined not to act out of fear and discrimination, I breathe in.
Determined to foster non-violence in actions of body, speech and mind, I breathe out.
Not acting out of fear and discrimination
Fostering non-violence
Aware of the suffering brought about by exploitation and social injustice, I breathe in.
Giving rise to loving-kindness for the victims of social injustice, I breathe out.
Exploitation and social injustice
Loving-kindness
Feeling compassion for anyone I have hurt by my words or actions, I breathe in.
Determined to listen deeply and speak and act mindfully, I breathe out.
Compassion
Listening deeply and speaking and acting mindfully
Choosing intentional and mindful actions I breathe in
Letting go of my attachment to the results I breathe out
Intentionality in action
Non-attachment to results
Seeing myself practicing to cultivate compassion, loving-kindness and peaceful action with others in this space, I breathe in.
Feeling happy to be practicing the mindfulness in my daily life, I breathe out.
Practicing with others
Feeling happiness
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