Short Shodaigyo Meditation - Ten Minutes

Welcome.

Thank you for listening.

This is a short,

Ten-minute guided Nichiren Shu Shodai-gyo meditation.

Shodai-gyo means chanting practice.

Shodai-gyo mixes mantra chanting meditation with silent calming and insight meditation.

We begin with two minutes of silent calming meditation,

Then five minutes of chanting the sacred title of the Lotus Sutra,

Namu Myoho Renge Kyo.

We finish with two minutes of silent insight meditation.

Okay.

Let's meditate.

Namu Myoho Renge Kyo.

Namu Myoho Renge Kyo.

Namu Myoho Renge Kyo.

Coming now to sit.

Entering into your meditation.

Setting your intention to be here,

Present and alert.

Posture upright.

Aligned.

Relaxed.

Resilient.

Begin with three deep cleansing breaths.

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

Breathing in,

I know I am breathing in.

Breathing out,

I know I am breathing out.

Breathing out.

Exhaling,

I know I am breathing out.

Exhaling,

I know I am breathing out.

When your mind wanders,

Which it will because that's just what minds do,

Notice it wandered,

Smile for noticing,

Return to breath and begin again.

Breathing in,

I know I am breathing in.

Breathing out,

I know I am breathing out.

Breathing in,

Out.

Exhaling,

I know I am breathing out.

Breathing out,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Silently contemplating Namo Myoho Rengekyo with each breath abiding in its energy flow,

Sitting in silence.

Breathing in,

Namo,

Breathing out,

Myoho Rengekyo.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Exhaling,

Out.

Namo Myoho Rengekyo.

Namo Myoho Rengekyo.

Namo Myoho Rengekyo.

Thank you.