Chanting Namu Myoho Renge Kyo 30 Minute Shodaigyo

A 30-minute chanting Namu Myoho Renge Kyo blended with calming and insight meditation. Lite guidance is shared to help settle and focus. This meditation follows the three-part format of "shodaigyo" or chanting meditation. Part one is calming (shamatha), part two is mantra chanting, and part three is insight (vipassana).

Transcript

Coming now to sit, Entering into your meditation, Setting your intention to be here, Present and alert, Settling into your posture, Upright, Aligned, Relaxed, Resilient, In mental posture, At ease, Open mind, Open heart, Welcoming. If and when your mind wanders, Which it will, Because that's just what minds like to do. Notice it wandered, Smile, And gently ease your awareness back to breath, And begin again. Bringing your awareness to the sensations of breath, Resting lightly wherever the sensation is most vivid for you, And using either your counting from one to ten, Or following, Aware of your breath. Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. In. Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. In. Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. In. Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. In. Using your breath to anchor you in the moment. In. Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. In. Breathing in, I know I am breathing in. Breathing out, I know I am breathing in. Breathing in, I know I am breathing in. Breathing in, I know I am breathing in. 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Breathing in. I know I am breathing in. Breathing out. I know I am breathing out. In Out Out Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Breathing in. I know I have arrived. Breathing out. At home, In my body, With my breath. Arrived. Home. Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong Gong And slowly and gradually, Beginning to emerge from your meditation, Taking a deep breath in. And as you do that, Stretching your arms up high, A nice, Big, Full-body stretch. And as you lower your arms, Letting out a nice, Long sigh. Wiggling your toes and your fingers. And releasing your posture. Rubbing your legs. Slowly rocking side to side to bring a bit of motion back into your body. Reaching behind to your lower back and giving your lower back a massage. Bringing your hands around to your lower belly. Gently holding your lower belly. Beginning your offering of your phrases of metta, Loving kindness for yourself. Beginning with, I am well. Bringing your hands over your heart. Feeling the kindness and tenderness, Compassion for yourself. Repeating, I am happy. Loved and loving. Crossing your arms, Putting your hands on your opposite shoulders, Giving yourself a hug. As you lightly stroke down your arm from shoulder to elbow a few times, As you repeat, I am safe. At home. In my body. With my breath. Lightly caressing your face from your forehead, Around your eyes, Down your cheeks, Down your jaw. Through your hair, Over your head, Around to the back of your neck, Pausing to give your neck and shoulders a massage. Hands back to your heart. And back to your belly. Repeating, I am peaceful and at ease. And rubbing the palms of your hands together to warm them. Lightly cupping them over your eyes. With the next in-breath, As you breathe in, Opening your eyes into your hands. And as you breathe out, Slowly lowering your hands, Returning your awareness to the room around you. And thank you.