1. Introduction: Function of Meditation Practice

The function of meditation practice is to heal and transform. Meditation helps us to be whole, and to look deeply into ourselves and around us in order to realize what is really there. The energy that is used in meditation is mindfulness. Mindfulness is the energy we generate in mindful walking, mindful breathing, sitting, listening, tea drinking and even washing dishes. When mindfulness is present, meditation is present.

In the meditation process, internal blocks of suffering such as fear, anger, despair, and hatred are transformed; relationship with humans and nature become easier, freedom and joy penetrate. We are fresher, more alive in our daily existence. As we become freer and happier, we cease to act in ways that make others suffer, and we are able to bring about change around us.

The meditation practitioner is like a lotus flower in the process of blooming, exuding its beauty and fragrance. Please maintain a relaxed bodily position and enjoy your natural breathing as you listen to the songs, so that the energy of mindfulness is constantly produced, nurtured and strengthened in you. In that way, listening to these songs is meditation itself.

2. Introduction: Breathing In, Breathing Out

Breathing and knowing that we are breathing is a basic practice. When we touch our breathing with mindfulness, the quality of our breathing improves, and a feeling of well-being is born in our body and mind.

Allow yourself to sit comfortably. Relax your shoulders. Keep your head and neck aligned with your spine. Breathing in, give complete attention to the in-breath. Breathing out, give complete attention to the out-breath. In / Out. In / Out. You may like to place your hand on your belly in order to feel your breath more clearly with the rise and fall of your abdomen. Wherever in the body the breath may be, feel the calm it brings.

Breathing in and become aware of your face. Breathing out and smile lightly to relax all the facial muscles and release the tensions in your body. Send your half-smile to your whole body, as if it were a fresh, cool stream of water.

Enjoy your breathing!

3. "In/Out" Song

In, Out
Deep, Slow
Calm, Ease
Smile, Release
Present Moment, Wonderful Moment.

4. "In/Out" Guided Meditation

Breathing in, I smile to my whole body
Breathing out, I release all the tensions in my body

Breathing In, Smile
Breathing out, Release

Smile
Release

5. Introduction: I Have Arrived. I Am Home

The Buddha taught that the past has already gone and the future has not yet come; that we find life in what is happening now. To dwell in the present moment is truly to return to life. If we miss the present moment, we miss our appointment with life.

Once our minds stop wandering into the past and the future, mindful walking is an enjoyment. Sitting meditation is an enjoyment. Eating breakfast is an enjoyment. If we enjoy the practice, then the practice becomes pleasant, nourishing, and healing for us.

When you walk, walk slowly. Bring attention to your breathing and your steps. Walk as if you caress the earth with the sole of your foot. Enjoy every step you take. When you see something you want to touch with your mindfulness - the blue sky, the hills, the flowers, the birds' singing - you just stop, but while you do so, continue breathing in and out mindfully. If you don't continue to breathe consciously, sooner or later your thinking will settle back in, and the birds and the flowers will disappear. Therefore, always hold onto your breathing. Every step can help you cultivate more solidity and freedom. This solidity and freedom introduces you to the world of the ultimate. You are no longer the victim of the past and the future, both pulling you in different directions.

Breathing in, I have arrived
Breathing out, I am home

6. “I Have Arrived” Song

I have arrived, I am home,
in the here and in the now.
I am solid, I am free,
in the ultimate I dwell.

7. “I Have Arrived” Guided Meditation

Breathing in, I have arrived
Breathing out, I am home

I have arrived
I am home

8. Introduction: Freshness, Solidity, Clarity, Space

The feeling of joy arising from the practice of meditation nourishes and sustains us. Images in the following song connect us to elements that are refreshing and healing both in ourselves and in the world around us.

True happiness can only come by way of freedom, an awakened life, and the practice of love and compassion. We must practice to cultivate freshness, solidity, clarity and to create space for ourselves, space in our hearts and space around us, and to let go of the things we carry needlessly, things that are obstacle to our true happiness.

Relax and breathe calmly.

9. "Blooming as a Flower" Song

Breathing in, breathing out. (2x)
I am blooming as a flower,
I am fresh as the dew,
I am solid as a mountain,
I am firm as the earth,
I am free.

Breathing in, breathing out. (2x)
I am water reflecting
what is real, what is true.
And I feel there is space
deep inside of me.
I am free, I am free, I am free.

10. "Still Water" Guided Meditation

Breathing In, I See Myself as Clear, Still Water
Breathing Out, I reflect all that is

Breathing In, Still Water
Breathing Out, Reflecting

Still Water
Reflecting

11. Introduction: Taking Refuge in the Island of Self

When we find ourselves in a dangerous or difficult situation, or when we feel like we are losing ourselves, we practice mindful breathing and put our trust in the power of self-healing, self-understanding, and loving within us. We call this the island within ourselves in which we can take refuge. It is the Buddha. It is the Kingdom of God existing within us. If we lose our faith and confidence in it, we lose everything. Be an island within yourself. You don't have to look for it elsewhere. Mindful breathing helps you go back to that precious island within, so that you can experience the foundation of your being. As you listen to this song, take refuge in the safe island of mindfulness, and you recover your calm and serenity. You feel much better.

12. "Taking Refuge in the Island of Self" Song

Breathing in, I go back to the island within myself.
There are beautiful trees within the island.
There are clear streams of water.
There are birds, sunshine and fresh air.
Breathing out, I feel safe.
I enjoy going back to my island.

13. "Taking Refuge in the Island of Self" Guided Meditation

Taking refuge in the safe island within myself, I breathe in
Feeling calm, I breathe out

Breathing In, island of self
Breathing out, feeling calm

Island of Self
Feeling Calm

14. Introduction: Happiness

Touching the positive elements within and around us is an important practice. We need to remember that our garden has many trees, bushes and flowers in it. If one tree is dying, we have not lost the whole garden. If we look again, we can see that the garden is still beautiful, and we can enjoy it. In the same way, our practice begins by asking ourselves, "What do I still have?" rather than "What have I lost?" We should ask, "What is still going right?" instead of "What's wrong?"

15. "Happiness" Song

Whenever I wake up, I feel happy.
Aware of my eyes, I feel happy.
Aware of my health, I feel happy,
because I have learned to look deeply.
Whenever I walk, I feel happy.
Whenever I sit, I feel happy.
Whenever I rest, I feel happy,
because I have learned to look deeply.

16. "Happiness" Guided Meditation

Breathing In, I am in touch with my eyes
Breathing Out, I smile to my eyes

Breathing In, my eyes
Breathing Out, smiling to my eyes

Breathing In, I know that my eyes are still in good condition
Breathing Out, I feel happy

My eyes in good condition
Feeling Happy

17. Introduction: In Gratitude

Our mind is a field in which every kind of seed is sown – seeds of compassion, joy and hope, seeds of sorrow, fear, and despair. Every day our thoughts, words, and deeds plant new seeds in the field of our consciousness, and what these seeds generate becomes the substance of our life. There are both wholesome and unwholesome seeds in our mind-field, sown by ourselves and our parents, schooling, ancestors, and society. If you plant wheat, wheat will grow. If you act in a wholesome way, you will be happy. If you act in an unwholesome way, you will water seeds of craving, anger, and violence in yourself and in others.

The practice of mindfulness helps us identify all the seeds in our consciousness and with that knowledge, we can choose to water only the ones that are the most beneficial. As we cultivate the seeds of joy and transform seeds of suffering in ourselves, understanding, love, compassion, and gratitude will flower.

18. "In Gratitude" Song

In gratitude, you have watered seeds of love in me, in gratitude.
In gratitude, I will water seeds of love in someone too.
I know you’re there for me, and I am so happy.

In gratitude, you have watered seeds of love in me, in gratitude.
In gratitude, I will water seeds of love in someone too
And when you suffer some,
please call and I will come.

19. "Cultivating Peace and Happiness" Guided Meditation

Cultivating peace and happiness in myself, I breathe in
Nourishing peace and happiness in those I love, I breathe out

Breathing In, cultivating peace in myself
Breathing out, nourishing happiness in those I love

Cultivating peace in myself
Nourishing happiness in those I love

20. Introduction: Call Me By My True Name

When we truly see and understand someone's suffering, it is impossible not to accept and love them. Our world does not lack people willing to throw themselves into action. What we need are people who are capable of loving, of not taking sides so that they can embrace the whole of reality.

We have to continue to practice looking deeply into the hearts of things and into the hearts of people until we can see a child's body of skin and bones in Uganda or Ethiopia as our own, until the hunger and pain in the bodies of all species are our own. When we can look at each other and recognize ourselves in each other, we each have so many names. When we can look at all beings with the eyes of compassion, we can do the real work to help alleviate suffering.

21. "Call Me By My True Name" Song

My joy’s like spring so warm,
it makes flowers bloom all over the Earth.
My pain’s like a river of tears,
so vast it fills the four oceans.
Please call me by my true names,
so I can hear all my cries and laughter at once,
so I can see that my joy and pain are one.
Please call me by my true names,
so I can wake up,
and the door of my heart
could be left open,
the door of compassion.

22. "Seeing Myself as a Frog" Guided Meditation

Breathing In, I see myself as a frog swimming happily in the pond
Breathing Out, I see myself as the grass snake that silently feeds itself on the frog

Breathing In, myself as a frog
Breathing Out, myself as the grass snake

Myself as a frog
Myself as the grass snake

23. Introduction: The Island Within

The Buddha said that there is an island in each of us, and when we go home to ourselves, we are on that safe island. There, we touch the energy of the Buddha, which sheds its light on any situation, enabling us to see near and far and to know what to do. We touch the living Dharma, which is the living teaching, on that island by practicing mindful breathing. Mindful breathing and mindfulness practice are the living Dharma, which protects our body and mind. This island is also the Sangha body, which is the body of a practicing community. The five skandhas are elements of body and mind. Our five skandhas must be in harmony before we can live in harmony with other members in our community. Through mindful breathing, unhappiness, sorrow, fear, and conflict are transformed into harmony. When we touch the energy of the Buddha, the Dharma, and the Sangha, we are safe, and not overwhelmed by the negative energy of confusion, despair, and panic. Returning to our island and practicing mindful breathing helps tremendously.

24. "Being an Island Unto Myself" Song

Being an island unto myself.
As an island unto myself.
Buddha is my mindfulness,
shining near, shining far.
Dharma is my breathing,
guarding body and mind.
I am free.

Being an island unto myself.
As an island unto myself.
Sangha is my five Skandhas (*),
working in harmony.
Taking refuge in myself.
Coming back to myself.
I am free. (3x)

(*) The five aggregates that make up a human being: form (body), feelings, perceptions, mental formations, and consciousness.

25. "Embracing and Transforming Pain" Guided Meditation

Breathing In, my Mindfulness helps me to embrace and transform my pain
Breathing Out, I smile

Breathing In, cradling pain with Mindfulness
Breathing Out, smiling

Cradling pain with Mindfulness
Smiling

26. Introduction: Breathe! You Are Alive

We cannot be truly successful in the art of meditating without going thru the door of breathing. Conscious breathing leads us to the basic realizations of impermanence, selflessness, emptiness and interbeing of all that is. The breathing carries the image, and the image opens the doors closed by our wrong perceptions. We learn to be aware of the four elements: earth, water, fire and air in our bodies. When we breathe in, we see earth in our bodies. When we breathe out, we recognize and smile to that element earth. Every moment earth is entering us. The bread and vegetables we eat are also contain the earth, the rain, the air, the sun. When we meditate on water in ourselves, we should see water in our blood, in our saliva, tears and sweat as we breathe in; and as we breathe out, we should smile to acknowledge that element water in our bodies. We also come in touch with element fire, which stands for warmth and heat, and element air in our bodies. Meditation helps us recognize the four elements in us and in the whole universe. It helps us see that we are not limited by our bodies.

27. "Breathe! You Are Alive" Song

Breathe and you know that you are alive.
Breathe and you know that all is helping you.
Breathe and you know that you are the world.
Breathe and you know that the flower is breathing too.
Breathe for yourself and you breathe for the world.
Breathe in compassion and breathe out the joy.

Breathe and be one with the air that you breathe.
Breathe and be one with the river that flows.
Breathe and be one with the earth that you tread.
Breathe and be one with the fire that glows.
Breathe and you break the thought of birth and death.
Breathe and you see impermanence is life.

Breathe for your joy to be steady and calm.
Breathe for your sorrow to flow away.
Breathe to renew every cell in your blood.
Breathe to renew the depths of consciousness.
Breathe and you dwell in the here and now.
Breathe and all you touch is new and real.

28. "Being Alive" Guided Meditation

Breathing In, I am still alive
Breathing Out, I smile to life

Breathing In, Being alive
Breathing Out, smiling to life

Being alive
Smiling to life

29. Introduction: No Coming, No Going

We come to the practice of meditation seeking relief from our suffering, but the deepest kind of relief is the realization of the ultimate reality. There are two dimensions to life, and we should be able to touch both. One is like a wave, and we call it the historical dimension. The other is like the water, and we call it the ultimate dimension. The world of waves is characterized by birth and death, ups and downs, coming and going, being and non-being. In the world of water, there is no birth and no death, no being or non-being, no beginning or end. When we touch the water, we touch reality in its ultimate dimension and are liberated from all of these concepts.

A dry leaf is still resting peacefully on the earth. It is only pretending to die but is not really dying. It is emerging with the moist soil and preparing to appear on the tree the following spring in another form. We can smile at the leaf and say, "You are just pretending. You are playing the game of hide-and-seek!"

30. "No Coming, No Going" Song

No coming, no going.
No after, no before.
I hold you close to me,
I release you to be so free,
because I am in you, and you are in me,
because I am in you, and you are in me.

31. "My Parents as a Four-Year-Old Children" Guided Meditation

Breathing In, I see my father as a four-year-old boy, so innocent and vulnerable
Breathing Out, I smile to my father with compassion

Father as a four-year-old boy
Smiling with compassion

Breathing In, I see my mother as a four-year-old girl, so innocent and vulnerable
Breathing Out, I smile to my mother with compassion

Mother as a four-year-old girl
Smiling with compassion

Breathing in, I see myself as a continuation of my parents
Breathing out, I smile to my parents in me

Breathing In, parents in me
Breathing Out, smiling

Parents in me
Smiling