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.
ATTACHMENT: FOCUS ON IMPERMANENCE
Note that every time you get a strong feeling of the changing
nature of things; hold it as long as you can!
- Think of landscape outside; trees, birds, clouds; all are made
up of moving atoms; try to imagine this and concentrate on the feeling. -
Think of this room and everything in it; is it all permanent? - Think of
your body; is it the same as yesterday, last month, 10 years ago? - Think of
the mind; is it static or changing every moment? Concentrate on the
experience. - Is it realistic to value things so high if they do not last
forever? - Is it realistic to expect friends not to change? - Is it
realistic to expect my friends will live forever? - Will I live forever? -
What will last longer; my possessions and friends or I myself?
PRIDE
- What can I do alone, without any past or present help of others?
- What did I learn by myself that did not depend on others: reading,
enjoying music or a movie, driving a car, anything beyond what an animal can do?
- Could I eat, wear clothes, sleep under a roof, go on holiday without the
help of others? - Where did my body come from? - Who paid for my
education, and who taught me the things I know? - Is being pride not the
same as attachment, only this time exaggerating my own good qualities? - Do
I know of anyone who is very proud that I like? - Is my pride maybe just
caused by a lack of self-confidence or self-esteem? Trying to be more than I
actually am? - What is harder to do: to be a fool and think myself better
than others or be wise and humble?
FEAR
- Remember a fearful situation you have been in. - How does it feel to be
afraid? How do the body and the mind react? - Are there any thoughts that
keep on repeating themselves in my mind? - Was the situation really
dangerous? - Did I exaggerate the danger of the situation? - Did it end
the way I feared? - Did it help me to be very afraid? Or did it just
increase the problem? - Was I afraid to lose possessions or die? - Can I
escape losing my possessions and body when I die? - Do I expect the worse of
situations or project negativity in general? - Do these negative
expectations keep me tense and rigid - does that help me? - Do I dare to
listen to my heart and logic instead of these negative projections? - Can I
really enjoy the moment when I only focus on things that could go wrong? -
Do I dare to live here and now and enjoy what happens?
DOUBT
- How does doubt feel? - Is it pleasant or unpleasant? - Are there
any thoughts that keep on repeating themselves in my mind? - Am i just
afraid of the most negative outcome? - Is it realistic to just expect the
worse? - Do I dare to just do something and hope for the best? - Not
making a choice is like a chosing to delay a decision, does it really help?
- Do I dare to trust my own decisions? - Do I trust myself and dare to
follow my heart and logic? - Can I accept making a mistake instead of never
deciding?
JEALOUSY
- Think about a situation that makes me feel jealous - How does jealousy
feel? - Are there any thoughts that keep on repeating themselves in my mind?
- What is the object I really want to have, that the other has no right to?
- Why do I have more right to this than the other? - Does my jealousy
help me in getting it? - Is this object really that important in my life?
- Would I be really happy when I had it, and could I remain happy? - Why
is it so difficult to feel happy that this other person has it? - When I
rejoice in the good fortune of the other, both of us will be happy! - Try to
really give the object to the other, and feel happy about your generosity!
DEPRESSION
- Imagine the state of mind when in depression - everything is black,
hopeless, cold - try to really feel it in the heart. - What am I so
concerned about? - Are there thoughts that keep on repeating themselves in
my mind? - Am I only concerned about myself, my own problems and pain? -
Am I realistic about my own situation? - Am I really helpless, hopeless,
hungry, completely alone, poor and cold? - How many people in the world are
really helpless, hopeless, hungry, alone and cold? - Try to feel some
compassion for their suffering. - Imagine a little light in your heart that
becomes brighter and brighter. - Open the heart and let the light shine out
to other people that really need some love and affection. - Imagine that
their suffering decreases because of your light. - Now realize that you can
use this light also for yourself, and radiate love and affection to yourself.
- Fill the whole body with light and simply enjoy it.
UNVEILING THE BUDDHA-NATURE
- Is it possible to develop myself, change and transform into someone to
admire? - Is there a potential in me for wisdom and compassion? - Do I
want to use that potential?
"May I be free of anger, free of attachment, free of confusion, free of
pride. May I be free of the problems that arise from such distortions of
my mind. May I recognize and cultivate my potential of loving kindness,
compassion, wisdom, patience and all other good qualities. May these good
qualities grow for my well-being and the well-being of others. May my
fears, worries and sorrows fall away. may I find the joy of love and peace in
my heart."
- Feel this joy and peace right now.
"May all people, especially my enemies, discover and develop their
potential for loving-kindness, compassion, patience and so forth. May all
people, especially my enemies be free from all the problems caused by their
confusion. may all people, especially my enemies find love and peace in their
hearts."
- Imagine they all experience love and peace right now. - Imagine a drop
of brilliant white light at your heart; it is our pure nature - This light
of purity and love fills my entire body. - Now open the heart and let the
light emerge in all directions; sending out love and purity to all beings. -
Imagine every being who is touched by it is purified of suffering and
experiences love and peace.
- Who am I really; what are all my negative qualities? - Does
this mean I am the worst person in the world? - How many people do I know in
this world without any negative qualities? - Can I expect myself to be
perfect, without any faults? - What are my positive qualities. - Can I
not at least help people, care about them, generate compassion? - Does not
everybody have good and bad qualities? - Do I therefore have to hate
everybody? - Why do I have to judge so hard on myself for being human, with
good and bad qualities? - Can I forgive myself for all my negative
qualities? - Do I believe I can improve myself, or am I an absolutely
hopeless case? - I have my own inner wisdom and know what is good and bad.
Therefore I can make my own decisions and handle my own problems. - Even if
my problems become too overwhelming, I can always decide to ask others for
advise. - Having self-confidence, I do not feel better than others, but I
know I can do something by myself, and have the courage to follow my own inner
wisdom.
