Have you ever felt like you're boiling over?
Like your whole body is boiling over with rage,
Hatred,
Anger,
Wanting,
Or not wanting?
When we're churning internally,
This meditation calls on the ideas from Buddhism to help remove your boiling churning pot of water from the flames and settle into a kind of peace.
I'm going to take you through the whole journey,
Hopefully it'll take about 10 minutes.
So start by getting really comfortable.
You can either sit or lie down for this meditation,
Whichever you prefer.
Close your eyes.
Settling in,
Taking a deep breath and a nice stretch,
Yeah that's nice,
And getting your body nice and comfortable.
Take a deep breath in through your nose,
Filling your lungs completely,
And slowly exhale through your mouth.
Let your body relax.
Feel the weight of your body where it's making contact with the surface beneath you.
Continue breathing deeply and evenly like the slow luxurious breath of sleep.
As you settle into your breath,
Bring your attention into the present moment.
Let go of any distractions,
Just gently focusing on the rhythm of your breath.
Inhale deeply,
Exhale slowly,
Feeling your body relax more with each breath.
As you breathe,
I'm going to tell you a little bit about the three flames from Buddhist philosophy.
In Buddhism,
There are three primary obstacles to achieving enlightenment.
Greed,
Hatred,
And delusion.
Here's the beautiful thing.
In the Pali Sanskrit,
The word Nibbana is the word that has been translated into English to mean enlightenment,
But originally it's a cooking term.
Nibbana is the action of removing the boiling pot of water from the flames.
What are the three primary obstacles to achieving enlightenment?
Greed,
Hatred,
And delusion.
These are often referred to as the three flames,
Or poisons,
That keep us trapped in a cycle of suffering.
Do you relate to that feeling of being trapped in a cycle of suffering?
So naturally in this metaphor,
You are the boiling pot of water,
And in this meditation,
We're going to try to help remove you from the flames.
So this first flame is greed.
The flame represents our desires,
Cravings,
And attachments.
It's the longing for sensory pleasures,
Material possessions,
Or even relationships that can lead to suffering when we don't get what we want,
Or when we fear losing what we have.
Do you feel that flame cooking under your pot?
A second flame is hatred.
This flame encompasses anger,
Aversion,
And ill will.
It's the negative response to experiences or objects that we find unpleasant or disagreeable,
Causing us to react with hostility or resentment.
Do you feel that second flame heating up the pot?
Just touch that,
Just get in touch with it.
And this third flame,
Referred to as delusion,
Signifies ignorance,
Misunderstanding,
Or a lack of wisdom.
It's the fundamental misperception of reality that keeps us from seeing things as they truly are.
This form of delusion leads to more confusion and intense suffering.
In this meditation,
We will use the metaphor of a boiling pot of water being removed from these flames.
Imagine yourself as the pot,
And feel the relief as you lift yourself away from these sources of suffering.
Begin by imagining yourself as a boiling pot of water,
Sitting on a stove,
A nice gas stove with big flames.
Feel the intense heat and the agitation of the boiling water.
This represents the turmoil and suffering caused by the three flames.
As you breathe in,
Bring your awareness to that flame of greed.
I recognize my desires and attachments.
What are the desires and attachments that are causing you suffering?
Just noting them,
Recognizing they're there,
Recognizing how they contribute to your suffering.
I release my craving for things beyond my control.
Maybe you're not quite there,
Maybe it's not that easy,
But imagine what it would be like to remove the pot from this particular flame by letting go.
Visualize yourself gently lifting the pot away from the flame of greed.
Feel a sense of relief as the water begins to cool down slightly.
The agitation decreases,
And the water becomes calmer.
As you breathe out,
Bring your awareness to the flame of hatred.
I recognize my anger and aversion.
I recognize my anger and aversion.
Oh,
What are the things that are making you angry?
Don't want it to be this way.
I don't want you to be this way.
Let yourself feel the rolling boil of that hatred,
Anger,
Aversion.
It's real.
And now I release my ill will towards others and myself.
Imagining what it would be like to release yourself.
Releasing yourself from ill will towards yourself and others.
Visualize yourself lifting the pot away from the flame of hatred.
It may take time,
But feel the water cool down further.
Remember,
You are the pot,
The water is the churning inside of you.
Let it cool down,
Becoming more peaceful and serene.
Becoming more peaceful and serene.
As the intensity of the heat diminishes,
You experience a deeper sense of calm.
Really let yourself feel that,
The cooling of being removed from that intense flame.
Letting go of the flame of hatred,
We turn our attention to that final flame on the stove.
With each breath in,
Bring your awareness to the flame of delusion.
I recognize my misunderstandings and ignorance.
And you feel the places where you're stuck,
Holding on to an outdated belief,
An outdated habit,
Pattern.
Where some willfulness,
Some stubbornness has taken hold of you,
And is separating you from reality.
Is keeping you locked in a delusion of separateness.
I release my misperceptions and embrace clarity.
Realize yourself lifting the pot away from the flame of delusion.
That's right,
The water inside of you has been churning and boiling.
And now it calms into a simmer,
And then it cools and stills completely.
And now the water is tranquil.
The boiling has ceased,
And the water is now clear and serene.
Continue to breathe steadily,
Feeling the pot of water resting on a cool,
Safe surface.
Repeat these affirmations silently to yourself,
Feeling each word resonate deep within you.
I am free from greed,
Hatred,
And delusion.
I separate myself from the flames.
I am at peace with my heart.
I am at peace with myself and the world.
If that doesn't quite feel true yet,
That's okay.
Allow space for you to move into the possibility of being at peace with yourself and the world.
I am calm and clear-minded.
I am calm and clear-minded.
Every day I liberate myself from suffering.
Every day I consciously,
Mindfully remove myself from the flames.
Visualize a bright,
Warm light filling your body,
Representing the clarity and serenity of Nibbana.
Let this light fill every part of you,
Radiating peace and love.
Now that you're removed from the heat,
The searing heat of the flames,
You can invite a tender warmth and tranquility spreading through your being,
Washing away any remaining tension or discomfort.
As you continue to breathe deeply and evenly,
Feel yourself become more and more relaxed.
Allow the light to envelop you completely,
Providing a sense of protection and inner peace.
Trust in your ability to maintain this state of calm and clarity,
Even as you navigate the challenges of daily life.
Slowly bring your awareness back to the present moment.
You've set aside the boiling pot of water,
The metaphor,
And you're ready to take a final deep breath in,
Hold for a moment,
And exhale completely.
When you're ready,
Gently open your eyes,
And carry this sense of peace,
Clarity and liberation with you throughout your day,
Always mindful of the flames.
Whenever those flames crop up,
Because they will,
Just notice them,
Be mindful,
And maintain that awareness of yourself as the boiling pot of water.
Use this meditation whenever you need to remind yourself of your ability to remove yourself from the flames of greed,
Hatred and delusion.
You are capable of achieving inner peace and clarity.
I hope that you will bookmark this meditation so that you can come back to it if you need it.
Be sure to follow me here on Insight Timer.
Thanks so much for meditating with me.
