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First Dharma Talk, Nottingham Retreat
Pebble Meditation requires four pebbles and a bell master. Seated in a circle of six, seven, or eight, the bell master invites the bell to sound three times, and participants breathe in and out nine times. Then, each person picks up four pebbles and does the following, placing each pebble on the left before practice and on the right afterward:
- Flower – Breathing in, I see myself as a flower. Breathing out, I feel fresh.
- Mountain – Breathing in, I see myself as a mountain. Breathing out, I feel solid.
- Still water – Breathing in, I see myself as still water. Breathing out, I reflect things as they are.
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Space – Breathing in, I see myself as space. Breathing out, I feel free.
Afterwards the bell sounds three more times for nine breaths of peace and joy.
Mindfulness of breathing is the practice of being aware of our in-breath and out-breath without forcing change. In the Sutra on Mindful Breathing, the Buddha proposes sixteen exercises; the first four are:
• Identify in-breath and out-breath (“in, out”).
• Follow the in-breath and out-breath all the way through.
• Become aware of and smile to the whole body.
• Release the tension and pain in the body.
Walking meditation brings us back to the here and the now. With slow walking, one breath is combined with one step—breathing in, you arrive; breathing out, you’re home—and you smile when fully present. Whether alone or with Sangha, each step is an opportunity to live deeply, generate energy of mindfulness, and touch the kingdom of God or Pure Land in the here and now.
