Love
Sometimes our
sometimes your
Wake Up Retreat
True Love
Contents
The Five Mindfulness Trainings 4
Breathing 11
Bell Of Mindfulness 12
Sitting Meditation 15
Walking Meditation 16
Beggining Anew 18
Hugging Meditation 20
The Four Immeasurable Minds 22
Songs 24
W e are here
to awaken
from our ill u s io n
of se p ara tenes s.
We are here to awaken from our illusion of separateness.
~ Thich Nhat Hanh
-4-
True Happiness
Aware of the suffering caused by exploitation, social injustice, stealing,
and oppression, I am committed to practicing generosity in my thinking,
speaking, and acting. I am determined not to steal and not to possess
anything that should belong to others; and I will share my time, energy,
and material resources with those who are in need.
I will practice looking deeply to see that the happiness and suffering of
others are not separate from my own happiness and suffering; that true
happiness is not possible without understanding and compassion; and
that running after wealth, fame, power and sensual pleasures can bring
much suffering and despair.
I am aware that happiness depends on my mental attitude and not on
external conditions, and that I can live happily in the present moment
simply by remembering that I already have more than enough
conditions to be happy. I am committed to practicing Right Livelihood
so that I can help reduce the suffering of living beings on Earth and
reverse the process of global warming.
-6-
True Love
Aware of the suffering caused by sexual misconduct, I am committed
to cultivating responsibility and learning ways to protect the safety and
integrity of individuals, couples, families, and society.
Knowing that sexual desire is not love, and that sexual activity motivated
by craving always harms myself as well as others, I am determined not
to engage in sexual relations without true love and a deep, long-term
commitment made known to my family and friends.
I will do everything in my power to protect children from sexual abuse
and to prevent couples and families from being broken by
sexual misconduct.
Seeing that body and mind are one, I am committed to learning
appropriate ways to take care of my sexual energy and cultivating
loving kindness, compassion, joy and inclusiveness which are the four
basic elements of true love for my greater happiness and the greater
happiness of others. Practicing true love, we know that we will
continue beautifully into the future.
-7-
In a worl d of
peace and l ove,
music woul d be the
universal l anguage .
-8-
Breathing
Our breathing is a stable solid ground which we can take refuge in.
Regardless of our internal weather - our thoughts, emotions and
perceptions - our breathing is always with us like a faithful friend.
Whenever we feel carried away or sunken in a deep emotion or
scattered in worries and projects, we return to our breathing to collect
and anchor our mind.
We feel the flow of air coming in and going out of our nose.
We feel how light and natural, how calm and peaceful
our breathing functions.
At any time, while we are walking, gardening, or typing, we can return
to this peaceful source of life.
We may like to recite:
Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
We do not need to control our breath. Feel the breath as it actually is.
It may be long or short, deep or shallow.
With our awareness, it will naturally become slower and deeper.
Conscious breathing is the key to unite body and mind and to bring
the energy of mindfulness into each moment of our life.
- 11 -
Bell of Mindfulness
On your arrival you might hear a bell sound and suddenly people
around you have stopped still, stopped talking, and stopped moving.
It might be the telephone ringing or the clock chiming, or the monastery
bell sounding. These are our bells of mindfulness.
When we hear the sound of the bell we relax our body and become
aware of our breathing. We do that naturally, with enjoyment, and
without solemnity.
When we hear one of these mindfulness bells ring, we stop all
our conversations and whatever we are doing and bring our
awareness to our breathing.
The ringing bell has called out to us:
Listen, listen,
this wonderful sound brings me back to
my true home.
By stopping to breathe and restore our calm and our peace, we become
free, our work becomes more enjoyable and the friend in front of us
becomes more real. Back home we can use the ringing of our
telephone, the local church bells, the cry of a baby, or even the sound of
fire engines and ambulances as our bells of mindfulness.
With just three conscious breaths we can release the tensions in our
body and mind and return to a cool and clear state of being.
May the sound of this bell penetrate deeply into the cosmos.
In even the darkest spots, may living beings hear it clearly
so their suffering will cease,
understanding arise in their hearts,
and they can transcend the path of anxiety and sorrow.
- 12 -
Sitting Meditation
Sitting meditation is like returning home to give full attention to and
care for ourself. Like the peaceful image of the Buddha on the altar, we
too can radiate peace and stability.
We sit upright with dignity and return to our breathing.
We bring our full attention to what is within and around us.
We let our mind become spacious and our heart soft and kind.
Sitting meditation is very healing.
We realise we can just be with whatever is within us - our pain, anger
and irritation or our joy, love, and peace.
We are with whatever is there without being carried away by it.
Let it come, let it stay, then let it go. No need to push, to oppress or to
pretend our thoughts are not there. Observe the thoughts and images of
our mind with an accepting and loving eye.
We are free to be still and calm despite the storms that might arise in us.
If our legs or feet fall asleep or begin to hurt during the sitting,
we are free to adjust our position quietly.
We can maintain our concentration by following our breathing and
slowly and attentively change our posture.
We should arrive five minutes before the meditation period starts so
everyone is comfortably seated before the bell is invited to formally
begin the session. We should not enter the hall after the bell has been
invited. If we are late for sitting meditation, we remain outside and
enjoy walking meditation.
- 15 -
Walking Meditation
Wherever we walk, we can practice meditation. This means we know
that we are walking. We walk just for walking. We walk with freedom
and solidity, no longer in a hurry. We are present with each step.
And when we wish to talk we stop our movement and give our full
attention to the other person, to our words and to listening.
Walking in this way should not be a privilege. We should be able to do
it in every moment. Look around and see how vast life is, the trees, the
white clouds, the limitless sky. Listen to the birds.
Feel the fresh breeze. Life is all around and we are alive and healthy and
capable of walking in peace.
Let us walk as a free person and feel our steps get lighter. Let us enjoy
every step we take. Each step is nourishing and healing. As we walk
let us imprint our gratitude and our love on the earth.
We may like to use a gatha as we walk.
Taking two or three steps for each in-breath and each out-breath.
Breathing in I have arrived; Breathing out I am home
Breathing in In the here; Breathing out In the now
Breathing in I am solid; Breathing out I am free
Breathing in In the ultimate; Breathing out I dwell
- 16 -
Beginning Anew
To Begin Anew is to look deeply and honestly at ourselves, our past
actions, speech and thoughts and to create a fresh beginning within
ourselves and in our relationships with others.
At the practice center we practice Beginning Anew as a community
every two weeks and individually as often as we like.
We practice Beginning Anew to clear our mind and keep our practice
fresh. When a difficulty arises in our relationships with fellow
practitioners and one of us feels resentment or hurt, we know
it is time to Begin Anew.
The following is a description of the four-part process of
Beginning Anew as used in a formal setting. One person speaks at a
time and is not interrupted during his or her turn. The other
practitioners practice deep listening and following their breath.
1. Flower watering
This is a chance to share our appreciation for the other person.
We may mention specific instances that the other person said or did
something that we had admired. This is an opportunity to shine light
on the others strengths and contributions to the sangha and to
encourage the growth of his or her positive qualities.
2. Sharing regrets
We may mention any unskillfulness in our actions, speech or
thoughts that we have not yet had an opportunity to apologise for.
3. Expressing a hurt
We may share how we felt hurt by an interaction with another
practitioner, due to his or her actions, speech or thoughts. (To express
a hurt we should first water the other persons flower by sharing two
positive qualities that we have trully observed in him or her.
Expressing a hurt is often performed one on one with another
practitioner rather than in the group setting. You may ask for a third
party that you both trust and respect to be present, if desired.)
- 18 -
Hugging Meditation
When we hug, our hearts connect and we know that we are not separate beings. Hugging with mindfulness and concentration can bring
reconciliation, healing, understanding, and much happiness.
The practice of mindful hugging has helped so many to reconcile with
each other- fathers and sons, mothers and daughters, friends and friends
and so many others. We may practice hugging meditation with a friend,
our daughter, our father, our partner or even with a tree.
To practice, we first bow and recognise the presence of each other.
Then we can enjoy three deep conscious breaths to bring ourselves fully
there. We then may open your arms and begin hugging. Holding each
other for three in-and-out breaths.
With the first breath, we are aware that we are present in this
very moment and we are happy.
With the second breath, we are aware that the other is present
in this moment and we are happy as well.
With the third breath, we are aware that we are here together,
right now on this earth, and we feel deep gratitude and happiness
for our togetherness.
We then may release the other person and bow to each other
to show our thanks.
When we hug in such a way, the other person becomes real and alive.
We do not need to wait until one of us is ready to depart for a trip, we
may hug right now and receive the warmth and stability of our friend in
the present moment. Hugging can be a deep practice of reconciliation.
During the silent hugging, the message can come out very clear:
Darling, you are precious to me. I am sorry I have not been mindful and
considerate. I have made mistakes. Allow me to begin anew. I Promise.
- 22 -
of those we love.
Songs
E1. Wake Up
Were planting seeds for new communities
Its time to wake up.
To be the change in the world we want to see
Its time to open up
And redefine society - no, dont give up.
Were planting seeds for new communities.
Please wake up.
Wake up - Open your eyes!
Wake up - Please realize!
Wake up!
E2. There is True Love Right Here
There is true love right here (2x)
And we are so glad that we have found it
There is true love right here ...joy... ...peace...
There is true love right here
There is true joy right here
And we are so glad that we have found them
There is true peace right here.
E3. Breathing In, Breathing Out
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.
- 24 -
E8. Lean on Me
Sometimes in our lives, we all have pain,
We all have sorrow
But, if we are wise, we know that theres
Always tomorrow.
Refrain : Lean on us when youre not strong
And well be your Sangha, well help you carry on
For it wont be long til everyone needs a Sangha to lean on
. Please, swallow your pride if I have things
You need to borrow For no one can fill those of your needs
That you wont let show.
Refrain
You just call on me sister When you need a hand
We all need somebody to lean on.
I just might have a problem that youd understand,
We all need somebody to lean on.
Refrain
If there is a load you have to bear, that you cant carry
Im right up the road, Ill share your load, If you just call me.
Refrain
- 28 -
- 32 -
F7. Paix
Paix en moi, paix en toi,
Paix en nous, paix en vous.
Refrain Paix tout autour de la terre,
Paix tout au fond de nos curs. (x2)
Paix aux parents, paix aux enfants,
Paix aux pres, paix aux mres.
Refrain
Paix aux montagnes, paix aux rivires,
Paix aux arbres, paix aux fleurs.
Refrain
F8. Sans venir, sans partir
Sans venir, sans partir, ni avant, ni aprs
Je te tiens prs de moi, et te laisse pour tre libre
Parce que je suis en toi, et tu es en moi. (2x)
F9. Mes chers amis
Mes chers amis,
Vous mavez tellement chri
Vous avez rempli mon me
Je vous aime.
F10. Tous embarqus
Tous embarqus laisse le vent nous porter
La tte lgre, les pieds sur terre.
Tas tout compris, adieu les soucis,
Fini de courir, commence sourire.
F11. Lesprit est un ciel tout bleu
Lesprit est un ciel tout bleu (2x)
Les nuages vont et viennent
Mais lesprit est un ciel tout bleu.
(Les penses, les amis)
- 33 -
F12. Lamour
Comme une brise en plein t,
Ou comme un beau nuage,
Lamour veut tre libre
Ne lenferme pas dans un coffre o il va prir.
Qui aime ne fait point de prisonniers,
Nessaie pas de possder.
Lamour est comme une fleur de printemps
Qui pousse en libert.
F13. Loiseau et lenfant
Comme un enfant aux yeux de lumire
Qui voit passer au loin les oiseaux
Un oiseau bleu survolant la terre
Voit comme le monde, le monde est beau.
Beau le bateau dansant sur les vagues
Ivre de vie, damour et de vent
Belle la chanson naissante des vagues
Sabandonnant au sable blanc.
Refrain Lamour cest toi, lamour cest moi,
Lenfant cest toi, loiseau cest moi.
Blanc linnocent, le sang du pote,
Qui en chantant invente lamour,
Pour que la vie shabille de fte
Et que la nuit se change en jour.
Jour dune vie ou lombre se lve
Pour veiller la biche aux yeux doux
O les matins effeuillent les rves
Pour nous donner un monde damour.
Refrain
Vois la misre, les hommes et la guerre
Qui croient tenir les rnes du temps
Pays damour na pas de frontire
Pour ceux qui ont un cur denfant.
Refrain
- 34 -
- 35 -
- 38 -
I12. Bambalibamba
Voice 1: Bambalibamba soye balibamba
bambalibamba ye (2x)
Hey wanatoli baye (3x) wanatoli baye wanatoli baye
Voice 2: Bambalibamba soye balibamba
bambalibamba ye...
I13. Peace Chant
1. Om mani padme hum (Buddhist Mantra)
2. Shalom, Shanti (Peace in Hebrew and Sanskrit)
3. La Ila-ha, Il Allah hu (there is no God but God)
4. Gloria in Excelsis Deo (Glory to God in the highest)
I14. Om Namo Amitabhaya
Om Namo Amitabhaya,
Buddhaya, Dharmaya, Sanghaya.
Om Namo Amitabhaya,
Buddhaya, Dharmaya, Sanghaya.
*Om Namo, Om Namo,
Om Namo Amita-mitabhaya (2x)*
I15. West African Planting/Harvesting Song
Mongwane pulele geniwaka tuwa (2x)
Pumanale pumanala geniwaka tuwa (2x)
- 39 -
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