Programs > Joy of Living Meditation Group Program

Series VIII – Opening the Heart - Deepening

PART I - STABILIZING LOVING-KINDNESS AND COMPASSION

Points to Consider
Cultivating loving-kindness and compassion can often uncover strong emotions and deeply-ingrained thought patterns. Above all, when engaging in this powerful practice we need to be compassionate and patient with ourselves, extending the same attitude of warmth and tenderness that we cultivate toward others to our own tender spots and sticking points.

Questions for Discussion

• In Joyful Wisdom, Mingyur Rinpoche outlines four steps that we can use in our practice of loving-kindness and compassion: the main exercise, try something different, step back, and take a break. What is the "main exercise" in this context?
• What does it mean to "try something different" when cultivating loving-kindness and compassion? Why is this helpful when working with powerful emotions?
• What does Rinpoche mean by "step back"? What are the emotional "boosters" and how does it help to bring them into our practice?

Daily Meditation Practice
On the cushion:  Begin each session with a short period of resting in open awareness. Next, try to recall an experience that elicits a strong emotional response. With an attitude of loving-kindness, see if you can sense a boundary or limit in terms of your ability to work with powerful emotions. When the experience gets too intense, experiment with shifting your focus to something else, such as a sound or physical sensation, or step back and try to see if there is another emotion feeding it. From time to time, simply take a break and relax. At the conclusion of each session, rest in open awareness for a few minutes.

Off the cushion:  Using the four steps (the main exercise, try something different, step back, and take a break) as a guide, practice bringing an attitude of loving-kindness and compassion to difficult encounters where strong feelings arise.

Reading: Joyful Wisdom 253-261 Key paragraph: First full paragraph on p. 261 of Joyful Wisdom

PART II – AWAKENED MIND: THE VAST ATTITUDE OF ASPIRATION BODHICHITTA

Points to Consider
The word bodhicitta means "awakened mind." With this powerful attitude, we commit ourselves to helping all beings recognize their innate goodness and actualize their deepest potential for wisdom and compassion. Bodhicitta refers to the wish that all beings recognize their true nature and the corresponding efforts one makes to help make this happen. This wish is referred to as aspiration bodhicitta, while the actions one takes based on this wish are termed application bodhicitta.

Questions for Discussion

• How is the wish for others to see their own true nature different than simply wishing for them to be happy and free from suffering?
• Why is recognizing the potential for compassion and wisdom that all beings possess such a powerful catalyst for spiritual growth?
• How might seeing this potential in others change the way we relate to them?

Daily Meditation Practice
On the cushion:  Begin each session with a short period of resting in open awareness. Next, reflect on how all beings have basic goodness and the capacity to realize this, beginning with people who are easy for you to open your heart too.  Gradually expand this exercise to people who are more difficult, and then conclude with a period of resting in open awareness.

Off the cushion:  As you encounter people throughout the day, recall how each person has basic goodness and form the aspiration to help them manifest this pure inner nature.

Reading: Joy of Living 189-192

Key paragraph: last paragraph on p. 192 of Joy of Living

PART III – THE POSITIVE ACTIVITY OF APPLICATION BODHICITTA

Points to Consider
With aspiration bodhicitta, one nurtures the desire for all beings to manifest their deepest potential for wisdom and compassion. Without a corresponding commitment to make this wish a reality, however, the pure intention of aspiration bodhicitta is incomplete. Application bodhicitta consists of the positive efforts one makes to help others see and actualize their potential.

Questions for Discussion

• Why is it necessary to have both the aspiration for beings to see their true nature and the corresponding application of oneself to this goal? What is likely to happen if one or the other is missing?
• When we do things with the motivation for beings to see their true nature, do we have to do or say something profound, or can we be doing small or mundane things?
• What is more important, motivation or the act itself? How can motivation transform neutral or even seemingly negative acts into deeply meaningful endeavors?

Daily Meditation Practice
On the cushion: Begin each session with a short period of resting in open awareness. Next, think to yourself, "I am going to meditate to help all beings recognize their innate goodness and completely overcome suffering and confusion." With this resolve, imagine that with each in breath you are removing suffering from the world and with each out breath you are radiating wisdom and compassion. After a few minutes, let go of these thoughts and simply be aware of the feelings that are present. Close with another period of resting in open awareness.

Off the cushion: As you go about your day, see if you can do at least one thing that you wouldn't ordinarily do to help someone, doing so with the desire for all beings to realize their basic goodness and manifest wisdom and compassion.

Reading: Joyful Wisdom 198-201
Key paragraph: second full paragraph on p. 200 of Joyful Wisdom

PART IV – SHARING THE WEALTH: DEDICATING THE MERIT OF ONE’S PRACTICE TO THE WELLBEING OF ALL

Points to Consider
At the end of any spiritual practice, we can "seal" our efforts by dedicating the merit - meaning the positive impulses and conditions created by our practice - to the happiness of all beings, as we do in the prayers we chant at the end our meditation sessions. Dedicating the merit helps us to let go of any self-centered hopes and expectations we may have about our meditation practice. It also nurtures the impulse to share our good fortune with others, rather than holding onto it for ourselves alone.

Questions for Discussion

• Have you ever felt the impulse to share something with someone else and then not shared? How did it feel? How does it feel to follow this impulse and share what you have with others?
• How can self-centered hopes get in the way of spiritual practice? How might the practice of dedication help undermine these tendencies?
• Mingyur Rinpoche talks about sharing the things we cherish as a "win-win situation." How can sharing something intangible, like the fruits of meditation practice, benefit both ourselves and others?

Daily Meditation Practice
On the cushion:  Pick one of the practices from the previous section. At the conclusion of each session, dedicate the merit of your practice to the welfare of all beings.  As you do, notice how it feels to include all beings in your practice.

Off the cushion:  Try to do something generous each day. When you do, take a moment to reflect on the kindness of the act and then dedicate the merit to the welfare, peace, and happiness of all beings everywhere.

Reading: Joy of Living 198-200

Key paragraph: last paragraph on page 198 of Joy of Living