In order to make the most out of the following analytical meditations, it is
important to realise that one should not only observe the analytical mind, but
also the emotions and feelings that come up. Iit is strongly advised to
start with a good motivation beforehand, to take a few minutes to calm down
(doing e.g. a brief breathing
meditation is very good) and to dedicate the positive energy afterwards.
For this, the following traditional prayers can be used:
Taking Refuge
I go for refuge to the Buddha, I go for refuge to
the Dharma, I go for refuge to the Sangha. (3x)
Setting the Mind to Enlightenment
By virtue of giving and so forth, may I become a Buddha for the
benefit of all sentient beings. (3x)
4 Immeasurables
May all sentient beings have equanimity, free from attachment, aggression
and prejudice. May they be happy, and have the causes for
happiness. May they be free from suffering and causes for
suffering. May they never be separated from the happiness that is
free from suffering. (3x)
7-Limbed Prayer
Respectfully I prostrate with body, speech and mind; I present
clouds of every type of offerings, actual and imagined; I declare all
the negative actions I have done since beginningless time, and
rejoice in the merit of all Aryas and ordinary beings. Please
teacher, remain until cyclic existence ends and turn the wheel of
Dharma for all sentient beings. I dedicate the virtues of myself and
others to the great Enlightenment.
Dedication
By this virtue may I soon reach a
Guru-Buddha-state, and lead each and every being to that
state of Buddhahood.
May the precious Bodhicitta not yet born, arise and grow may that born have no decline but increase forever more.
EQUANIMITY: FRIEND, ENEMY, STRANGER
Visualize in front of you three persons: at the left a good friend, in the
middle a stranger, to the right an enemy or someone you cannot stand. -
Concentrate on the friend in front and examine your feelings towards him or
her. - Now concentrate on the stranger and examine your feelings towards him
or her. - Now concentrate on the enemy and examine your feelings towards him
or her. - Return to the stranger and realize that this person can easily
become your friend or enemy in the future. - Next, look at the friend and
realize that this person may become your enemy in the future when cheating or
hurting you. - Now, look at the enemy and realize that this person may
become your friend in the future when helping you. - Again look at your
friend and try to strongly feel love and appreciation. - Now try to hold
this feeling and look at the enemy; is it really impossible to feel some love
and compassion for this person? - Try to realize that all three, friend,
stranger and enemy are completely equal in trying to become happy and trying to
avoid suffering.
- Do I want to suffer? Examine your feelings when thinking abour
suffering. - Do others want to suffer? - Do I wish anyone else to
suffer? - What is so special about me, that I protect myself and not others?
- Can I forgive my enemies for being imperfect humans, just like me? -
Compassion is the wish that others have no suffering. - Do I really want my
enemies not to suffer? - Do I have the courage to help others in need? -
Do I have the courage to relieve the suffering of my enemies? - Can I make
others' wishes more important than my own?
" May I be a bridge and a ship for those who want to cross the water.
May I be an island for those who seek one. and a lamp for those desiring
light, May I be a bed for all who wish to rest, and a hand for those who
need a help."
7-POINT MIND TRAINING TO GENERATE BODHICITTA
Note that these 7 steps take a long time, and it may be advisable to just
meditate on one step per session in the beginning.
1. Equanimity (one can also use above meditation on friend, enemy and
stranger) - Friends may turn into enemies - Enemies may become friends
- Strangers may become friends or enemies - Where is the difference
between these people but in my own mind? 2. All sentient beings have been
my loving mother or a best friend, as I have lived innumerable lives -
Since beginningless time I have been reborn, in each of these lives I needed a
mother - I have lived countless lives, and always had some good friends -
Could not everyone have been my mother or my best friend? 3. Remember the
kindness of your mother - My mother carried me in her body for 9
months - She fed me, washed me, kept me warm, cared for me when I was
ill - She may not be perfect, but do I never make mistakes? - She made
sure I received an education and taught me to take care of myself 4.
Wanting to repay the kindness - Would it not be great if I could repay
her and all previous mothers' kindness? 5. Generate great love -
"May all mother sentient beings have happiness and the causes for happiness."
6. Generate great compassion - "May all mother sentient
beings be free from suffering and the causes for suffering." 7.
Generating Bodhicitta - "Instead of selfishly woring for myself
alone, I should work to bring all living beings happiness and release them from
their suffering: therefore, may I become an omniscient Buddha, as he is the
perfect doctor to cure the suffering of all my mother sentient beings."
The '4 Point Mind Training' is based on cultivating four realisations:
1. Equanimity See above 2. Faults of
self-cherishing Meditate on karma,
and the consequence that self-cherishing is the only cause of my problems.
3. Good qualities of cherishing others Meditate on karma, and the
consequence that cherishing others is the cause of all happiness. 4.
Exchanging self & others Being 'intelligently selfish';Equanimity:
Friend,
Stranger and Enemy
