Mountain Lake Retreat Guided Chanting Meditation

Last week,

We'll be using the power of our imagination or creative visualization to go on a mountain retreat.

And while we're there,

We're going to create our own safe healing place.

Again,

We'll be using imagery from our past meditations that you all are very familiar with.

Our first two meditation periods will be a little shorter so that we can spend most of our time today,

Tonight,

Playing with our imaginations.

Okay,

Let's meditate.

Our first period of silent calming,

Shamatha meditation.

Coming now to sit.

Getting into your meditation,

Affirming your intention to be here,

Present and alert.

Taking a moment to settle into your favorite meditation posture,

Upright,

Aligned,

Relaxed,

Resilient.

Begin by taking three deep breaths,

Breathing in through your nose and gently exhaling through your mouth.

Closing your mouth and continuing to breathe in and out through your nose.

Softening your forehead,

Eyes,

Cheeks,

Jaw,

Neck,

Shoulders,

Arms,

Hands.

Upper body,

Lower body,

Belly soft,

Relaxed,

Warm.

Hips,

Seat,

Legs,

Feet.

With each out breath,

Allowing yourself to release a little bit more tension.

Getting your equanimity by being open,

Easy,

Not concerned or worried about sounds,

Sensations,

Thoughts.

Everything is welcome.

Releasing your attention to all the sensations of breathing.

Breathing in,

I know I am breathing in.

Breathing out,

I know I am breathing out.

In out.

Begin counting your breaths.

At the end of each complete breath,

From one to ten.

And switch to counting at the beginning of each breath.

Masculinous air and Becky out.

Let the counting fade away.

Fade away and simply follow your breath as if you're floating upon it.

If it helps,

Use the labels in and out.

Fade away and simply follow your breath as if you're floating upon it.

Fade away and simply follow your breath as if you're floating upon it.

Let all the counting,

Following,

Labeling,

All that effort,

Let it fade away and simply dwelling in this present moment.

Holding everything in your awareness,

The sounds,

The sensations of your body,

Your presence in this room,

Your thoughts passing across the sky.

Let all the counting fade away.

Let all the counting fade away.

Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Ren gekyo,

Namo Myoho Ren gekyo,

Namo Myoho Ren gekyo.

N Jews Namu Myoho Rengekyo Tapu Momo Babo Mak heavily Myoho ren gekyo Namo Myoho ren gekyo Oh Oh Oh Oh Number Oh Oh Oh Oh Oh Oh Oh Bringing your attention to the sensation of breath.

The cool air as it enters your nose.

The warm soft air as it passes out.

In between each breath,

A peaceful sense of rest.

Stillness.

Aware of all the subtle sensations inside your body.

Movement within your body as you breathe.

A gentle swaying in shifting with each breath.

No holding or tenseness.

A sense of ease and resilience with each breath.

No holding or tenseness.

No holding or tenseness.

No holding or tenseness.

And in your imagination.

In your mind's eye.

Slowly.

Stand up.

Breathing in and out.

Imagine you are slowly beginning to walk.

One step with an in-breath.

One step with an out-breath.

In.

Step.

Out.

Step.

Imagining you're walking on a smooth,

Soft forest path.

The sunlight is filtered through the leaves.

The colors of green,

Gold,

Brown.

The air on your skin is soft and warm.

Breathing in.

Step.

Breathing out.

Step.

In.

Step.

Out.

Step.

Out.

Your forest path opens into a green,

Verdant meadow.

The meadow is filled with thousands of multicolored flowers.

Shades of blue.

Red.

Yellow.

Orange.

Your meadow gently slopes down to a mountain lake of crystal clear,

Still water.

Looking down to your feet.

You see the perfect tuft of soft,

Dry,

Warm grass to sit or lie down on.

Or perhaps a beautiful old burled log.

Weathered over time into the perfect seat to sit on.

Sun shining down.

Temperatures just right.

Not cool or hot.

Pleasantly warm.

Sitting peacefully.

Enjoying your meadow.

The flowers.

The water.

The sun shining down.

Your meadow and lake are surrounded in a bowl by tall,

Sweeping,

Cathedral-like mountains colored gray,

Blue,

White,

Granite.

The mountains are solid and strong.

Their roots deep,

Deep into the earth.

Your meadow feels so safe and secure.

This is your meadow.

You are in total and complete control of everything here.

Nothing happens here without your permission.

You notice the lake is a still,

Silver mirror,

Reflecting everything around and above.

The green meadow.

Colored flowers.

Towering mountains.

Blue sky.

White clouds floating above.

You are peaceful and at ease and content.

Nothing to do.

Nothing to fix.

Nothing to change.

Sitting here.

Now.

Enjoying your meadow.

Your meadow.

Your awareness expands to include the meadow.

Flowers.

Water.

Mountains.

Sky.

You feel fresh as the flowers.

You feel fresh.

You feel strong and solid as the mountains.

Strong and solid.

You feel still as the water.

Still.

You feel strong and solid as the mountains.

You feel strong and solid as the mountains.

You feel strong and solid as the mountains.

You feel strong and solid as the mountains.

As you sit here now,

Enjoying your meadow.

The sun begins to set behind the mountains.

You observe this as if you're in a planetarium show.

The sky colors change to Azure violet and indigo stars begin to come out.

Your awareness continues to expand to include all the space around our beautiful blue green earth.

You are at once securely grounded on the earth and free without any constraints in space.

You are at once securely grounded on the earth and free without any constraints in space.

Nothing happens here that you don't want or invite know that you can return here anytime.

This is your place.

We'll always be here for you to heal and nourish you.

Enjoy your safe place.

The meadow.

The flowers.

The lake.

The mountain.

The sky.

The stars.

The meadow.

In your imagination.

Your mind's eye.

Slowly begin to stand upright.

Aligned.

Relaxed.

In your mind,

Your mind is silent.

Feet firmly rooted to the earth.

And turning away from your lake.

Towards the forest path.

When you're ready.

Begin very slowly walking back.

Along the forest path.

Taking a step.

Breathing out.

Taking a step.

In step.

Out step.

In step.

Out step.

Out step.

Out step.

Bringing your attention back to all the sensations of breathing.

Returning your awareness to your body in the room around you.

The feeling of your feet on the floor.

Your sit bones on the cushion or chair.

The sounds around you.

Your sense of presence.

Right now,

Sitting in your home.

Safe.

Secure.

Home.

Just this breath coming in.

Just this breath going out.

Keeping your eyes closed.

Slowly begin to emerge from your meditation.

Taking a deep breath in and raising your arms up to the sky.

Opening your mouth and as you lower your arms into your lap letting out a nice long sigh.

Wiggle your toes and your fingers.

Rock side to side.

And as you lower your hands back and forth very gently introducing some gentle movement back to your body after being still for so long.

Bringing your hands to your lower back and giving yourself a back rub.

As you gently hold your lower belly,

Say to yourself,

I am well.

Sliding your hands to your heart.

Holding your hands there.

Feeling the warmth.

The care and the comfort.

Saying to yourself.

I am happy,

Loved and loving.

Moving your hands to your shoulders.

Like you're giving yourself a virtual hug.

And as you stroke from your shoulder to your elbow a few times,

Saying to yourself.

I am safe.

At home.

In my body.

With my breath.

And lightly taking your fingertips and stroking across your forehead around your eyes,

Down your cheeks,

Down your jaw.

Through your hair over your head.

Down to the back of your neck.

Around to the front of your neck.

Down your chest down to your lower belly,

Holding your lower body,

Saying to yourself.

I am peaceful and at ease.

And take a moment to thank yourself for this gift.

You've given yourself today of a mountain retreat.

And creating a nice,

Safe place for you to go anytime you need it.

It will always be there for you.

A safe refuge.

Whenever you need it.

Gently rubbing the palms of your hands together to warm them up.

Lightly cupping them over your eyes.

As you breathe in,

Open your eyes into your hands.

And as you breathe out,

Slowly lower your hands into the your lap,

Returning your awareness to the room around you.

Namo Myoho Rengekyo Namo Myoho Rengekyo Namo Myoho Rengekyo