By Rod Herron
This is a very effective meditation that comes from the Buddhist tradition. It is also one of my favourites. The beauty is that you can vary it. It follows a basic format which you can adapt it to suit your own beliefs and preferences. The basic format is:
- Develop a Sublime Attitude
- Steady the breath
- Steady the mind
- Go through the Five-Bases
- Centre the Mind
I will give the Buddhist version below. Please adapt it to suit yourself, but follow the basic format as it is a wonderful meditation, no matter how different your beliefs may be.
1. Develop a Sublime Attitude:
Begin by reciting the Triple Gem (Buddha, Dhamma, Sangha). Repeat:
- bhuddho bhuddho dhammo dhammo sangho sangho
- bhuddho bhuddo bhudho
Take refuge in the Triple Gem:
-Bhuddham saranam gacchami [I go to the Buddha for refuge]
-Dhamman saranam gacchami [I go to the dhamma (i.e. doctrine of truth) for refuge]
-sangham saranam gacchami [I go to the sangha (community of monks) for refuge]
-"I take refuge in in the Buddha - the Pure One, completely free from defilement; and in his Dhamma - doctrine, practice and attainment; and in the Sangha - the four levels of his Noble Disciples - from now to the end of my life"
Steady the thoughts by developing the Four Sublime Attitudes. Spread these thoughts to all living beings without exception to develop a Sublime Attitude:
- Metta (Goodwill): Benevolence, love, welfare of all living beings (including yourself)
- Karuna (Compassion): Compassion for yourself and others
- Mudita (Appreciation): Appreciation, taking delight in your own goodness and others
- Upekka (Equanimity): Equanimity in the face of those things that should be let be
Alternative: You can omit taking refuge in the Triple Gem, but t is advisable to think and develop feelings of goodwill, compassion, appreciation and equanimity.
