Blog Archives

The Blooming of a Lotus by Thich Nhat Hanh

In the blog category “Book Reviews”, I will review many classic books written by teachers and practitioners of mindfulness meditation. I have been reading such books for more than 2 decades now. I will systematically review these books, one by one, so that it may help readers of this blog make informed decision about purchasing them …

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Practicing the 4 Limitless Qualities along with YouTube’s “A Day in the Life – 2020” film

4 Limitless Qualities

Four of the most important virtues within Buddhism are the “Limitless Qualities” because they represent love and goodwill toward all sentient beings, without limit. These are also called the “4 Divine Abodes”. These 4 qualities unlock unlimited potential for contentment, connectedness within us and connectedness with other sentient beings around us.

These 4 prized emotions or mind states give us a framework to cultivate positive behaviors and minimize harmful ones. They are called the “Divine abodes” because they are …

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Introduction to Mindfulness – Webinar Series

I work for PeaceHealth; a Vancouver, WA based not-for-profit Catholic health system offering care to communities in Washington, Oregon and Alaska. PeaceHealth’s “Healthy You” program provides classes, tools and tips to help and inspire members of our communities on their health journey.

As part of “Healthy You” offering, I conducted a series of 8 hour-long webinars on many different aspects of mindfulness practice. The first webinar was conducted in March 2020 and the final webinar was conducted in July 2020. Each webinar …

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Loving Kindness and Forgiveness – III

Steps for performing Loving Kindness meditation for someone who has hurt or harmed us

Here are the steps you need to follow to perform this meditation:

Step 1) Remember to use phrases like the ones listed below for this practice. Choose ones that resonate with you deeply.

May you be happyMay you be peacefulMay you live with ease

Step 2) Synchronize the practice with your breath:

While inhaling say “May you be”While exhaling say “happy”

Step 3) Now, focus your attention exclusively on yourself. Remember that …

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Loving Kindness and Forgiveness – II

What is Forgiveness?

The following definition of Forgiveness appears on the website of the American Psychological Association.

“Forgiveness is defined as willfully putting aside feelings of resentment toward an individual who has committed a wrong, been unfair or hurtful, or otherwise harmed one in some way. Forgiveness is not equated with reconciliation or excusing another, and it is not merely accepting what happened or ceasing to be angry. Rather, it involves a voluntary transformation of one’s feelings, attitudes, and behavior toward the individual, so that one …

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Loving Kindness and Forgiveness – I

This is a three-part series of blog posts around the use of Loving Kindness practice for forgiving someone who has hurt or harmed us.

The series comprises of the following sections:

Part I

What is Loving KindnessSteps to practice Loving KindnessCategories of recipients of Loving Kindness Meditation

Part II

What is forgiveness?Benefits of forgivenessMyths and Truths of ForgivenessLoving Kindness and ForgivenessImportance of Loving Kindness and Forgiveness during this stressful time

Part III

Steps for performing Loving Kindness meditation for someone who has hurt or harmed usGuided meditation …

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COVID-19 and Tonglen

We now find ourselves in the midst of Coronavirus disease (COVID-19) pandemic. At the date of writing this blog post (as of 02:00 am CEST, 6 April 2020); there are over 1,211,214 confirmed cases around the world with 67,666 confirmed deaths in 209 countries, areas or territories with cases, according to WHO. There is tremendous suffering around the world as this outbreak wreaks havoc wherever it spreads.

During this time of great suffering around the world, the likes of which …

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Mindfulness of Thinking Process

In the blog category “Guided Meditations”, I will provide detailed explanations for all the guided meditation tracks that I will place in the Resources section of this website. These blog posts will be hyperlinked from the “Guided Meditations” page under “Resources” menu option where these meditation tracks in mp3 format will be placed for streaming or for downloading.

Within the broad domain of mindfulness, mindfulness of thinking process is a simple method in which we observe the process by which thinking …

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Loving Kindness Meditation for Oneself

In the blog category “Guided Meditations”, I will provide detailed explanations for all the guided meditation tracks that I will place in the Resources section of this website. These blog posts will be hyperlinked from the “Guided Meditations” page under “Resources” menu option where these meditation tracks in mp3 format will be placed for streaming or for downloading.

Loving kindness meditation is a method of developing compassion. It comes from the Buddhist tradition, but it can be adapted and practiced by …

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Witness the Arising of the Sense of Self

In the blog category “Guided Reflections”, I will provide detailed
explanations for all the guided reflection tracks that I will place in the
Resources section of this website. These blog posts will be hyperlinked from
the “Guided Reflections” page under “Resources” menu option where these tracks
in mp3 format will be placed for streaming or for downloading.

Within
Buddhist teachings, we human beings are described as a collection of five
changing processes (often called aggregates of clinging): the processes of the
physical body, of feelings, of perceptions, of …

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Guided Reflection on Impermanence

In the blog category “Guided Reflections”, I will provide detailed explanations for all the guided reflection tracks that I will place in the Resources section of this website. These blog posts will be hyperlinked from the “Guided Reflections” page under “Resources” menu option where these tracks in mp3 format will be placed for streaming or for downloading.

Impermanence, called anicca
(Pāli) or anitya (Sanskrit) appears extensively in the Pali Canon as one of the
essential doctrines of Buddhism. The doctrine asserts that all …

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On Letting Go (Revised)

In the blog category “Guided Reflections”, I will provide detailed explanations for all the guided reflection tracks that I will place in the Resources section of this website. These blog posts will be hyperlinked from the “Guided Reflections” page under “Resources” menu option where these tracks in mp3 format will be placed for streaming or for downloading.

I posted my first guided reflection practice on letting go in March 2018. Since then I received some feedback from website users. Though they appreciated …

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The 10 Perfections – Generosity

In the blog category “Mindfulness Concepts,” I will elaborate on the many ideas, concepts and insights that form the basis of the amazing practice of mindfulness meditation.

In an earlier blog post, I talked about “The 10 Perfections.” These are the qualities of the heart that are eventually developed with the practice of mindfulness meditation.

In this blog post, I will talk about the first perfection,
Generosity. All spiritual traditions place a lot of emphasis on the virtues of
generosity. Within the Buddhist …

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The 10 Perfections – Manifesting the Power of Mindfulness Meditation in our Lives

In the blog category “Mindfulness Concepts”, I will elaborate on the many ideas, concepts and insights that form the basis of the amazing practice of mindfulness meditation.

Last year, I was asked a
question on the goal of mindfulness practice. The person who asked me that
question was familiar with the classic practices of mindfulness of breath, body
scan, etc. and was also familiar with the health benefits that accrued from them.
I did give him some answers but after our conversation ended, I realized …

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Calming the Breath and the Body (Long Version)

In the blog category “Guided Meditations”, I will provide detailed explanations for all the guided meditation tracks that I will place in the Resources section of this website. These blog posts will be hyperlinked from the “Guided Meditations” page under “Resources” menu option where these meditation tracks in mp3 format will be placed for streaming or for downloading.

A few months ago, I received a request from a regular website visitor asking me if I could provide a longer version …

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