Pebble Meditation-From A Pebble for Your Pocket by Thich Nhat Hanh
1) One Pebble
A Pebble for Your Pocket
Sometimes when we become angry during the day, it is difficult to remember to stop and breathe. I know a good way for you to remember to stop and breathe when you are angry or upset. First go for a walk and find a pebble that you like. Then, go sit near the Buddha, if there is one in your house, or outside under a special tree or on a special rock, or go to your room. With the pebble in your hand, say:
Dear Buddha,
Here is my pebble. I am going to practice with it when things go wrong in my day. Whenever I am angry or upset, I will take the pebble in my hand and breathe deeply. I will do this until I calm down.
Now put your pebble in your pocket and take it with you wherever you go. When something happens during the day that makes you unhappy, put your hand in your pocket, take hold of the pebble, breathe deeply, and say to yourself, “Breathing in, I know I am angry. Breathing out, I am taking good care of my anger.” Do this until you feel a lot better and can smile to your anger.
2) Four Pebbles
Place the four pebbles in front of you…
Pick up the first
I am fresh as a flower,
In, fresh,
Out flower (bell)
Put down the first, pick up the second
I am solid as a mountain
In solid, out mountain (bell)
Put down second, pick up the third
I am water reflecting
In water, out reflecting (bell)
I am free as the moon in space
In free, out space
3) Five Pebbles (excerpt from a dharma talk by Thay)
After you are sitting in the stable, beautiful position, then take out your little bag of five pebbles. It is very important to do it slowly, mindfully. You take each pebble one by one, just in front of your left knee. One, two, three, four, five. And you put the little empty bag next to them.
After you hear the sound of the bell, you begin to practice pebble meditation. It’s very beautiful practice. I love this practice. I breathe in, and I call the name of the person I love. If your mother is a person you love,
When you breathe in, you breathe deeply and call “Mommy!” Call her name in such a way that she becomes totally present, even if she is not there with you, even if she is in the kitchen, or in another city, or another town,
Or even if she is no longer there alive. She is with you in that moment. Call her name, deeply, with all your heart, and breathe in, and she is there with you, right away, very real, very deep. And when you breathe out, you say, “Here I am.”
So during that practice of breathing in and breathing out, you and your mother are fully present. This is a very deep practice. It is not only for children. I practice it every day. I enjoy it very much, and I have more than five people I love the most. I am free to choose—this morning I will choose five people, and next morning I will choose another five people. That can bring you a lot of happiness. Suppose you hold the name of someone who is very real, very fresh, very loving, very kind, and if you call his name, or her name, deeply. That person will be with you right in the moment and you can see that your body and your mind are refreshed by the presence of that person.
It is a very deep practice. Because meditation is to be there, to be present, and this we learn always. No matter how long you have practiced Buddhist meditation, you have to learn it again and again. To meditate means to be there, to be there with one hundred percent of yourself. Because the more I am present, the happier I become, the more solid I become. This is only for my happiness, my stability; not for someone else’s.
You call the name of your mother five times, breathing in, and you say five times, breathing out, “here I am.” And after you finished five breathing in, breathing out, calling the name of your mother, and then you use your two fingers, you pick up one pebble, and you move it to your right. And then you sit upright again,
And you begin to breathe in again. and call the name of the second person. Suppose you love David. David is very sweet to you. David is a person who tends to be wonderful, compassionate, helpful. So you breathe in and you call “David!” And when he is fully present, you just break out and smile, and you say, “Here I am.” It is very wonderful. I think even during the first hour of practice, the first time you practice. You find joy and happiness already. I believe it.
Link : http://wisdom-art.blogspot.com/2011/06/pebble-for-your-pocket-meditation.html
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