Metta Bhavana-Loving Kindness

In the Change Your Mind Program, we introduced a short reflection where we direct our best wishes to ourselves and others. This is called Metta Bhavana, the cultivation of loving kindness.
I have recently returned from a Metta Course at the Vermont Zen Centre.
For more information on the VZC program, visit their site.
For the text of the Metta Sutta, that is the Teaching on Loving Kindness, a beautiful translation of the original Buddhist verse, read it here.
Listen to a commentary on the Sutra here.

AUDIO FOR MINDFULNESS

Here are some excellent audio guides to mindfulness.

There are four exercises here which are related to Acceptance Therapy

http://act-for-anxiety-disorders.com/therapist_materials_audio_files.html

There are some good 2-3 minute clips from Jon Kabatt-Zinn here:

http://www.nightingale.com/pa~product~Mindfulness_Meditation~audio~1447.asp

There are some good introductory talks on Insight Meditation here:

http://www.buddhanet.net/audio-meditation.htm

Planning Worksheets

Below you can find copies of the following sheets we have used. They are in JPG image format and should print OK.
The Life Cycle
The 6 Month Purpose Planner
The Monthly Purpose Planner
The Weekly Purpose Planner

Weekly Planner

Monthly Planner

6 Month Planner

The Life Cycle Sheet

RETREAT MEAL DEDICATION

Here is the text of the Song that was recited during the meal of the retreat.

The Song of the Activity of Generosity

Through this gift
We benefit from the efforts of all beings.
We offer our thanks.

In this moment lie many distractions,
We aspire to this generosity
Sorrow arises from self-fixation,

With moderation we receive this
This offering sustains us, gives us strength,
We use this strength to practice the Way

provided with permission from
The Red Maple Sangha

BLANK FORMS COMING

I will be posting blanks of:

• The Life Cycle
• The Weekly Planner
• The Monthly Planner

I should have them here early next week (March 13-14)

Poetry and Book List

Here is a wonderful collection of poems used in mindfulness groups.

Linda Carlson: University of Calgary


The same site also has another booklist.

Mindfulness in Plain English

This is a link to the full text of one of the best books on mindfulness available. You can read or download the book. It is a wonderful resource for us.

http://www.vipassana.com/meditation/mindfulness_in_plain_english.php

The site is also an excellent resource, too.

Naikan or Reflective Practice

For more on naikan, visit these sites:

ToDo Institute is one of the major trainers for naikan in North America.
http://www.todoinstitute.org/naikan.html

This is another realted site. The host was trained byDavid Reynolds, the person who introduced naikan to North America.
http://www.clcma.com/naikan1.htm

This is an English language Japanese site
http://www.e-naikan.com/engl_index.html

Walking Practice

People usually consider walking on water or in thin air a miracle.
But I think the real miracle is not to walk either on water
or in thin air,
but to walk on earth.

Every day we are engaged in a miracle which we don't even recognize:
a blue sky, white clouds, green leaves,
the black, curious eyes of a child
-- our own two eyes.

All is a miracle.

- Thich Nhat Hanh

Stretching and Fitness Websites

Stretching Information Sites

These sites have good info about stretching and include pictures to show how to do the stretches.

http://www.agingwell.state.ny.us/fitness/stretch/index.htm

http://www.womensheartfoundation.org/content/Exercise/stretching_exercise.asp

http://www.shelterpub.com/_fitness/_stretching_in_the_office/online_stretches.html

General Health Information Sites

http://www.cflri.ca/cflri/tips/96/LT96_01.html

http://www.seniors.gc.ca/searchcat.jsp?&font=0&lang=en&geo=ALL&cat=561

Web Links

Here are some valuable links for your browsing pleasure:

Melodie Benger’s Reflective Practices site

http://www.reflectivepractices.ca/

Ottawa Mindfulness Centre Newsletter

http://mindfulness.ncf.ca/

The Mindfulness Bell Newsletter

http://www.iamhome.org/

The Washington Mindfulness Centre

http://www.mindfulnessdc.org/

the Ottawa Mindfulness Clinic

http://www.ottawamindfulnessclinic.com/

Kabat-Zinn Clinic at U Mass

http://www.umassmed.edu/cfm/

Online Chapters from Mindfulness in Plain English

http://www.saigon.com/~anson/ebud/mfneng/mind0.htm

Gregg Krech’s ToDo Site

http://www.todoinstitute.org/mindfulness-attention.html