Guided Meditation, Chanting & Talk About Practicing Effort

I will guide you through deep loving-kindness meditation and mindfulness practice afterward. Then I'm sharing with you about practicing effort. This Practice and Dhamma talk will help you to develop your mind and keep continue your practice.
This track was recorded live in a class and contains other voices and ambient sounds

Transcript

Okay,

Good evening everyone and thank you so much for coming happy to see you all Let's start our meditation practice first Please find a comfortable and relaxed posture Keep your back straight as much as you can and gently close your eyes Take a few deep long breaths and relax your whole body It is very important to have peaceful,

Relaxed and healthy mind and body Maybe it is long day for you,

Maybe so many things going in your mind Please leave everything behind you This is the time that you all going to spend some beautiful time with yourself These days we are experiencing different weather The nature is always changing,

Weather is changing so fast When you observe it so closely,

Same time you can see nature of your mind Our mind is always changing too,

Constantly In this moment we all going to focus on our breath and also we are going to develop our loving thoughts So be grateful for this moment With these motivation thoughts Let's start our meditation practice Again take a few deep long breaths and relax your mind and body Observe each part of your body and see how they relax Let's practice self love Be kind to yourself,

Be gentle to yourself,

Try to be a loving and kind person to yourself Firstly,

Feel yourself as your best friend You are the best friend of yourself That's why this beautiful evening you all came to this building You are sitting in front of the Buddha As a best friend you know you are going to take care of yourself mentally and physically Again feel yourself as your best friend With these beautiful loving feelings say to yourself,

Wish to yourself May I be filled with loving kindness May I be feel connected and calm May I be free from inner and outer dangers May I be content May I be well in mind and body May I be able to find noble friends May I be strong and healthy mentally and physically Repeat these words to yourself lovingly and kindly May I be well May I be well May I be happy May I be peaceful Try to fill your heart full of love,

Full of compassion Now it is time to send loving thoughts towards to Ella one Maybe they are not close to you,

Maybe they are in different places,

Different states or maybe different countries But always we can connect to heart to heart Imagine your loved ones face If you have any difficult time with someone slowly let it go And send your loving and kind thoughts towards to your loved ones May my family members,

May my all loved ones be filled with loving kindness May they be feel connected and calm May they be free from inner and outer dangers May they be well in mind and body May not any difficulties come to them,

May not any dangers come to them May they be able to take care of themselves happily May they be strong and healthy mentally and physically May I be well If you want to change your posture you can change it anytime,

Do it mindfully and slowly Now imagine you have a beautiful heart right now You all are developing,

Practicing loving thoughts Think right now you are one of the loveliest person in this world We can send that all the beautiful loving thoughts towards to all the living beings Now in this country getting better and better we are going back to normal At the same time some part of the world people are still struggling,

People are having difficult time As a loving kindness practitioner we can send our beautiful wishes to all of them without any discrimination May all the living beings be filled with loving kindness May they be feel connected and calm May they be free from inner and outer dangers May they be well in mind and body May they be able to find peaceful comfortable and healthy environment,

Good medicine May they be recover from this difficult time May they be able to take care of themselves happily May all the living beings be strong and healthy mentally and physically May they be able to take care of themselves happily May they be able to take care of themselves happily May they be able to take care of themselves happily Now it is time to develop your unconditional love If you have any difficult people or annoying one in your life Please think of them Don't get any anger thoughts As a loving kindness practitioner we can skip them Send your beautiful loving thoughts towards to them May my difficult people be filled with loving kindness May they be feel connected and calm May they be free from inner and outer dangers May they be well in mind and body May they be able to find noble friends,

Good guidance May they be strong and healthy mentally and physically Now we can practice mindfulness breathing meditation We all know as a healthy person we are breathing more than 24,

000 per day But in this moment we are going to focus on our breath We are going to observe our in breath and out breath No need to control your breathing just focus your natural ordinary breath Many sounds and thoughts may distract you let them come and go and focus on your natural ordinary breath Breathe in mindfully and breathe out mindfully Don't think about future or no need to think about past Enjoy this present moment with focusing on your breathing process When you are inhaling you know that your body is inhaling When you are exhaling you know that your body is exhaling Breathe in and out If you are having thoughts just know you are having thoughts and come back to the breathing process Breathe in and out Breathe out and out Breathe in and out Breathe in and out Breathe in mindfully and breathe out mindfully Breathe in and out Breathe in and out Breathe in and out Mindfulness means introspection We are going to see our inside We go to inward In this moment it is time to see your inside Slowly focus on your inside try to understand When you see your inside you can see your skillful,

Your beautiful,

Your spiritual mind You can see your good qualities We all call human it means we can develop our mind,

Cultivate our mind,

Raise our mind up to the maximum level That's why we all are called human Be grateful for your good mind try to develop your good thoughts everyday And also you can see your unskillful mind No need to worry about it Understanding is the most important thing it means you can fix your mind This meditation practice will help you to develop your mind Will help you to understand your thoughts Now please bring your palms together in front of your heart Make a strong determination to develop this meditation practice everyday at least 5-10 minutes May peace be with you may all the living beings be well,

Be happy,

Be peaceful Thank you so much slowly open your eyes Ok let's chant together page number 4 Bhagavatoh Arehatoh Sama Sambuddhase Namo Tase Bhagavatoh Arehatoh Sama Sambuddhase Bhudan Saranam Gacchami Dhamman Saranam Gacchami Sangang Saranam Gacchami Duthi Ampeh Bhudan Saranam Gacchami Duthi Ampeh Dhamman Saranam Gaccha Duthi Ampeh Sangang Saranam Gacchami Duthi Ampeh Bhudan Saranam Gaccha Duthi Ampeh Dhamman Saranam Gaccha Duthi Ampeh Sangang Saranam Gacchami Duthi Ampeh Anicchavatah Sankhara Upadvaya Dhammeno Upajitvani Rojantih Te sangupa samosukho Sabe Satta Avera Hontu Sabe Satta Abhyabhaja Hontu Sabe Satta Anigaha Hontu Sabe Satta Sukhiyatanam Manopubang Madam Manosettam Manomaya Manasache Paduteyana Vasativa Karothiva Tatunam Dukkhamanveti Chakkangvahatopadam Manopubang Madam Manosettam Manomaya Manasache Paduteyana Vasativa Karothiva Tatunam Dukkhaman Chaya Bhanpaini One is the foreign of all states.

Mine is chief,

Mine is medate.

If with a corrupted mind,

One should either speak or act,

Suffering follows cause by that.

As does the wheel follow the ox's hoof.

One is the foreign of all states.

Mine is chief,

If with a corrupted mind,

One should either speak or act,

Suffering follows cause by that.

We believe in generosity towards others.

We believe the skillful normal path is marked by generosity.

We believe generosity has many levels.

Think generously,

Speak generously,

Act generously.

We believe generosity is the heart of our spiritual practice and this practice allows us to become more open,

Accepting and forgiving.

We believe extending generosity to ourselves and others is a direct way of healing division,

Bringing joy and this spiritual community for years to come.

My wish may I become at all times,

Both now and forever,

A protector for those without protection,

A guide for those who have lost their way,

A ship for those with an ocean to cross,

A sanctuary for those in danger,

A lamp,

A place refuge for those who lack shelter,

And a servant to all in need.

By means of this meritorious deed,

Never join with the unwise,

Only the wise,

Until the time attended gone.

Okay,

Good evening again and thanks so much for coming,

Happy to see you all.

Today I would,

Before I start my talk,

I would like to share with you a small story and this story is telling about our mind.

So maybe you notice at the beginning of the meditation I was telling with you about our mind,

It is always changing.

It is like nature.

And this story is telling us beautiful message.

There was a friend,

Two friends,

One day these two friends were talking about their weekend.

They both were discussing about what they are going to do on their weekend.

And both had two different ideas,

Two different plans.

One friend was telling,

This weekend is full moon day and let's go to the temple,

We can spend some time at the temple,

We can practice meditation,

We can listen to the monk,

We can talk with them,

We can have a fun time at the temple.

One friend was telling,

Other friend was telling,

No,

No,

No,

I don't want to go to the temple,

I want to do something different,

Let's go for a fishing.

We can have fun time at nature,

We can enjoy fishing and we can have a good time outside.

However,

In the weekend one friend went to the temple,

Other friend went to the forest for the fishing.

So,

Then what happened after several hours,

Who went for fishing,

He was thinking,

This is one of the bad days in my life.

I am having a really difficult time,

I couldn't catch any fish.

He was thinking,

If I went to the temple with my friend,

Definitely I am going to have a,

I will have a beautiful time.

So,

This is the craziest day he was thinking.

The same time he went to the temple,

He was thinking,

Why I came to the temple,

It is a hard day,

I can practice meditation,

I can focus,

This is the really difficult day for me.

He was thinking same,

Then he was thinking I want to go for fishing.

So,

Just think this,

What happened,

What's happening with these two friends.

Sometimes our mind acting same.

We want to do something the same time after maybe few minutes,

Maybe after one hour,

Why I did this,

Maybe I had to do something else.

So,

Today you are at the temple and when you are thinking about to come to the temple,

Today your body was ready and also your mind was ready.

Your body maybe told you,

I want to go to the temple.

The same time your mind was also,

You had the same thoughts,

Then you are here.

Sometimes your body is ready,

Your mind is not ready,

Your mind is telling you,

No I can't go,

We can stay at the home.

So,

Our mind is telling like that.

Sometimes your mind is ready,

Your body is not ready.

So,

Every time our mind is changing.

So,

It is very,

That's why it is very important to understand our nature of your mind,

The changing.

And when you are thinking about this idea,

It is very,

Then you can handle your so many difficult time in your life.

Because you are going to understand your nature of your mind.

And when I was thinking about this idea this morning,

My mind went to my childhood.

I went to the temple when I was nine,

2001,

To become a monk.

Then right after I went to the temple,

I had to stay at the temple almost one year and,

Almost one and a half year to become a monk.

So,

I studied with monks and I had to learn about monk's life.

Then 2002,

I became a monk.

We both took it the same day.

And next month,

July 9th,

We both going to complete our 19th year as a monk.

So,

When I was thinking about that everything,

So many thoughts came to my mind.

Then,

As a monk,

Our schedule is not easy.

We had a really tough schedule,

We had to wake up early in the morning.

Then,

So many things we had to do.

And then I was counting how many my friends still as a monk who was in Sri Lanka.

And with Bhante Bhadya,

Just only five monks still living as a monk in Sri Lanka who were with me when I was little.

In my temple,

Over 150 monks,

They are studying and most left because they couldn't continue as a monk.

It is not easy,

It is difficult.

So,

I hope I can continue my life in the future too.

And so,

But after I came to this country,

I learned many.

Because in Sri Lanka,

It is completely different culture and here it is completely different and it is new people.

And what I can see from here,

People,

They really want to learn.

They really want to learn about meditation,

They really want to learn about Buddha or Buddhist teaching.

They really want to learn something.

But Sri Lanka is a traditional Buddhist country,

Then people know everything.

They are thinking,

They know that sometimes they come to the temple,

They don't practice well.

They just come and go.

But here what I can see,

People,

They really want to practice.

Really they are focusing about what they are doing.

So,

Then I was thinking,

I want to talk about effort.

Because maybe you are new to this path,

Maybe you are new to meditation.

When you keep practicing this path or keep practicing meditation,

Maybe so many difficulties come to you,

Obstacles come to you.

Buddha always encouraged his disciples to be a mindful and energetic person.

We know as a lay person,

As a monk,

We have to have effort.

So I put my full effort to learn English more because this is my second language.

So I am still learning.

If I continue learning English,

I can share with you anything.

So there are so many ways I can apply this word to in my life.

Also effort,

You can apply to your life too.

And there are three ways what Buddha taught us.

Beginning is very important.

When I am thinking about my beginning,

We all had a really great foundation.

We studied under good teachers and there are many temples in Sri Lanka,

Most they don't have good teachers.

So sometimes they stay at their temples,

Maybe a few years they just left because the teachers are not good.

But we had really good teachers and they always encouraged us and they were really great.

And here Bhante Sujatha,

Now he is in Sri Lanka and he is a wonderful teacher.

He always encouraged us.

So our beginning was really great foundation.

And also when you think about your life,

Beginning is very important.

Whatever you are going to do in your life,

Maybe new job or maybe whatever,

Also practice.

Beginning is very important.

But when you are going to continue our practice or whatever you are doing in your life,

What happens?

Maybe so many disturbances,

Obstacles come to your life,

Come to your mind.

So as I mentioned to you earlier,

So many friends they left who lived with me when I was little.

They couldn't continue.

But I had the same thoughts many years ago.

One day I was thinking I really want to go home,

I can continue this.

But I didn't give up,

I continued it.

So now I am here.

So when you continue something,

Maybe so many disturbances,

Obstacles come to your life.

You have to encourage yourself,

No I am going to do no matter what.

So when you practice meditation or listen to the talk or whatever you are doing in your life.

And also eventually you will feel tired,

No I can't do this anymore,

I am done.

Have you ever had that thoughts?

Yeah,

I have had that thoughts many times in my life,

Maybe your life as a student,

As a mom,

As a parent,

As a dad.

So then what you did,

If you had that thoughts,

If you have that thoughts,

What you did?

You just give up?

Oh,

Stop.

What you did?

I just want to know.

You have any secrets,

Secrets,

Tricks?

So what Buddha taught,

Don't give up,

Encourage yourself.

So if we need to have self-confidence,

And if you have self-confidence,

So you can do this.

I do remember my very first Dhamma talk in here many years ago.

It was my first Dhamma talk in English and one of the teachers helped me,

She helped me.

Then I think I did almost 10 minutes,

Then it went really well.

So then after that I had really confidence about myself,

I was thinking,

No I can do this.

So now I still keep doing this.

So I am happy about myself.

So if I give up,

I can't do this anymore.

So what Buddha taught us,

Eventually you will feel tired.

No,

I won't give up.

Don't give up.

Encourage yourself.

Think how you started.

Think about the beginning.

So beginning is,

It is also hard,

Difficult.

So these three ideas were important to our life.

And also there is another thing I really want to share with you.

When you think about our history,

World history,

When you think about many thousands of thousands of years ago who lived this world,

Humans,

Our ancestors,

They used some methods,

Tricks to make fires.

They didn't have lighters,

But they used two sticks,

Or maybe they used two stones.

They rubbed both together,

Then they made fires.

Maybe you have tried in your life many times.

So when you think about this idea about two sticks or two stones,

This technique is teaching us really beautiful message.

Have you ever think about it?

So it is time to think about what is the deep meaning that we all can get from that technique.

Okay,

I am going to tell you a story.

At the same time you have to think,

You are in this story.

I am going to make a story with you.

Okay?

And think,

Now you all are going to go for a hike.

Now you are organizing your bag and you are getting ready.

You know what you need when you go for a hike.

Maybe lighter and everything.

And maybe now you are packing in your bag.

You are so excited to go for a hike.

Then however,

You have so many plans.

Now you are hiking.

You are planning to stay overnight.

You want to enjoy night,

Top of the mountain.

So maybe after several hours you could reach.

Now you are in almost top of the mountain.

Now just imagine you are in the mountain.

Now you are enjoying beautiful view.

You can see beautiful nature and you are having a peaceful relaxed time top of the mountain.

Then what you are going to do next,

You want to make a hut.

Because you want to survive yourself top of the mountain.

Then after you make your hut,

Then what you need?

Usually when you are going for a camp,

Camping what you do?

Also when you spend overnight,

You need a fire.

Okay?

Then now you are going to make a fire.

But unfortunately you forgot your lighter.

Now you don't have your lighter with you.

What you are going to do next?

Then your mind told you,

Oh I can make fires from rub two sticks.

Now you are going to find two sticks.

What you do now?

You are going to rub it.

You know inside these two sticks there is a fire.

You have heard it,

Maybe you experienced it.

So what you are going to do now?

You are keep rubbing that two sticks.

Maybe after four minutes what's going to happen to our hand getting numb,

Getting tired?

The same thing happening to you now.

You think now I'm tired,

My fingers are numb,

Hurt,

I need a break.

Then you are going to take maybe two minutes break.

Then again you are going to rub those two sticks.

Because fire is very important.

Many dangerous animals,

Maybe they will come and hurt you.

And the fire is very important.

You know about that.

You know there is a fire inside these two sticks.

But second time same thing happen,

You get tired,

Now you stop.

You need a break.

Then after again two minutes you do the same thing.

This time you were so mad.

You are so mad,

You can see the fire.

Your hand is so hurt and hurting and tired and numb.

What you do?

You are saying to yourself,

This is lie.

Someone just made up this story.

There is no fire inside these two sticks.

It is completely lie.

I'm going to give up.

I can't do this anymore.

But you know there is a fire inside these two sticks.

You just throw away sticks,

You are not going to do it anymore.

So can you survive yourself on top of the mountain without fire?

Maybe you can.

But you know the fire is very important.

Also you know there is a fire inside these two sticks.

You give up.

So now I'm asking you,

Why you couldn't make fire?

Why you couldn't make fire?

Because he was giving up.

Yes,

He was giving up.

He was clearly so tired that he was mad so mad.

Yes,

He gave up.

If he keeps continuing,

What will happen?

Yes,

Absolutely.

Because the two sticks get warm enough to make fire.

Yes,

Have you ever done?

Maybe you can try tomorrow.

Yeah,

Definitely go and try.

So he gave up.

He didn't keep continuing.

But if you keep continuing,

The two sticks were warm enough to get fire.

It was warm enough,

But you stopped because your hand was getting numb.

So when you think about this technique,

We do the same thing most of the time.

We don't keep continuing.

We don't rub the sticks because fire is very important.

So what I'm asking you,

Maybe this is your first few weeks at the temple or maybe you are new to the meditation or maybe you are good practitioners.

And the result is that it will gradually come to you.

Maybe sometimes people are always looking for a quick result.

Because these countries,

People always want to do things very quickly.

Like driving or fast food or whatever.

When we go outside,

There are so many ways to do things very easily.

But the practice in meditation or studying Buddhist teachings or these things gradually will come to you that all the benefits result.

So you have to keep continuing.

You have to keep rubbing the sticks to see the fires.

So I think you got the idea.

And think about that idea and try to keep practicing,

Keep learning.

And if you have any questions,

We are always here and you can come anytime.

We can talk and you are free to ask any question,

Whatever you have.

And also every month,

Third Wednesday,

We have a special class,

Question and Answering session.

And most times people are asking their questions because always we are doing talks but people don't have any opportunity to ask questions.

And maybe you can come to that class also.

You can ask any question about anything and think about that.

And I hope you learned something.

And also you practiced meditation really well.

Is this your first time?

So after about a couple of minutes,

Which is the previous class,

We practiced meditation with the ladies.

Wow,

That's great.

Maybe we hope to see you next week also.

Did you like it?

Yeah,

Yeah.

Yeah,

Look.

You are still a little boy.

How old are you?

Oh,

I went to the temple when I was nine.

Yeah.

Maybe you can come to the Buddha Kids program.

Maybe we are going to start it soon and you can have a wonderful time with little kids.

You can learn about meditation,

You can learn about stories and yeah,

It's a good time.

Soon you can come.

Yeah,

And happy to see you all and also I would like to do two announcements.

Now temple is fully open.

You don't need to register anymore.

But Saturdays we are planning to continue a few Assume Dhamma Talks and this coming Saturday,

Bhante Sujatha is the head monk of the temple.

He is in Sri Lanka.

He is visiting his mom and family.

He is going to do the Saturday Dhamma Talk from Sri Lanka 10 to 11.

And every Saturday we are doing Sri Lankan Lunch at the temple because temple was closed and it is also helpful for us.

And you can also come and buy lunch.

And also this August we are going to do mini,

You can see there is a flyer.

We used to do one of our biggest fund raise for the temple.

It is called Taste of Sri Lanka.

And last year we couldn't do that because of the pandemic.

And this year we are going to do a small fund raise dinner at the temple,

August 21st,

4 to 7.

You can come if you like and there is also flyer about that information.

And thanks so much for coming and have a beautiful night.

Reviews

I appreciate your dharma talk and meditation so much!

Thank you so much 💗🙏🌸