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.
FORGIVING IN STEPS
- Allow memories, images and emotions to come up in your mind, that you have
never forgiven yourself for. - Can I accept that I am just an
ordinary human being with some bad and some good qualities? - Did I not
suffer enough from these actions? - I have learned and grown, and I am ready
to open my heart to myself.
"I forgive myself for whatever I did, intentional or unintentional.
May I be happy, free of confusion, understand myself and the world.
May I help others to be happy, free of confusion and understanding."
- Now imagine in front a person I love and want to forgive. - Can I
accept this person as a human being with bad and good qualities? - When
ready, say:
"From my heart, I forgive you for whatever you did, intentional or not.
May you be happy, free of confusion and understand yourself and the world.
Please forgive me for whatever I did to you, intentional or unintentional.
May we open our hearts and minds to meet in love and
understanding."
- Try to feel the warmth of the healing between you.
- Now imagine in front someone I have hurt - Can I accept the other as an
ordinary human beings with bad and good qualities? - When ready, say:
"Please forgive me for whatever I did to you, intentional or
unintentional. May you be happy, free of confusion and understand yourself
and the world. Please forgive me for whatever I did to you, intentional or
unintentional. May we open our hearts and minds to meet in love and
understanding."
- Try to feel the warmth of the healing between you.
- Now imagine in front a person I feel very negative towards - Can I
accept this person as a human being with bad and good qualities? - When
ready, say:
"Please forgive me for whatever I did to you, intentional or
unintentional. May you be happy, free of confusion and understand yourself
and the world. Please forgive me for whatever I did to you, intentional or
unintentional. May we open our hearts and minds to meet in love and
understanding."
- Try to feel the warmth of the healing between you.
FORGIVING OTHERS (From Sogyal Rinpoche)
- Visualize all Buddhas and enlightened beings above and around you -
They shine their compassionate, blessing upon you - Imagine in front the
person you want to forgive - In the presence of the enlightened beings, say
what you have to say - Tell them what you really feel and why you want to
forgive him/her - Imagine this person looking at you with compassion and
understanding - While telling him/her about your anger and regret, radiate
out all your love and compassion to this person - Know the person
understands you and answers with love shining from the heart - Open your
heart, accept their love
ACCEPTING FORGIVENESS (From Sogyal Rinpoche)
- Visualize all buddhas and enlightened beings above and around you -
They shine their compassionate, blessing upon you - Imagine in front the
person you need forgiveness from - In the presence of the enlightened
beings, say what you have to say - Tell them what you really feel and why
you want his/her forgiveness - Imagine this person looking at you with
compassion and understanding - While telling him/her about your anger and
regret, radiate out all your love and compassion to this person - Know the
person understands you and answers with love and compassion shining from the
heart while forgiving you - Open your heart, accept their love and
forgiveness
LOVE AND FORGIVENESS TOWARDS ONESELF AND
OTHERS
Note: This meditation can very good be combined with the next.
Before being able to really love others, we need at least to accept ourselves
as we are.
- I have some bad habits and faults, but am I really all that bad? - Many
things I do don't lead to perfect results, but at least I try to do my best.
- Now simply put a smile on your face, a real smile, not just visualised!
- Next focus the attention to the heart, and sense how a warm, loving
feeling develops. - We are all worthy to receive love - Let this warm,
loving feeling gradually fill up the whole body, and enjoy it! - When ready,
say:
" May I be healed of problems, dissatisfaction and pain May I be
able to forgive myself and find peace May I be able to live from my heart
May I be happy, with only good thoughts and experiences"
- Breathe in love and forgiveness with every breath, and feel the healing
power of giving yourself the space for love. - Keep this feeling and the
smile on your face as long as possible
- Now let this love stream out to others, the people around, the
family, friends, the street, town, country, the world. - Rmember people you
don't really like; they also just want to be happy. - Are they only so
bothersome because they need to feel loved, just like me? - Try to have the
courage of breaking through the standard habits by overloading them this time
with love instead of hatred. - When ready, offering the following thoughts
to others:
May you all be healed of problems and pain May you all forgive
yourself and find peace May you all be able to live from your heart
May you all be happy and give happiness to others
- Keep radiating warm loving-kindness to everyone - Don't be
afraid your love will run out; true love is a never ending source of energy!
- Only our own feelings of hatred, frustration, impatience and egoism limit
the stream of love to others
