Well-being Practices

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Meditations & Chants

Any text that’s gray-blue and italicize will take you to a link

Posture & Breath_11 minutes

Instructions on seated posture & on counting breath

Metta Meditation: 12 minutes

Metta Meditation

Awareness of Breath & Just-Noting_15 minutes

“Anapanasati”/Full awareness of breath and just-noting of sensations, emotions, & thoughts

Noting Emotion or Thought Patterns_20+ minutes

21 minutes of meditation instructions & 5 minutes of clarifying information at end. This meditation is best done for longer than 20 minutes (the longer the better, actually)

Easeful Awareness Meditation_30

30 minutes (short instructions; mostly silence)

People have been asking for a chant. Here is the Enmei Jukku Kannon Gyo. The basic 10-line verse is chanted 7 times at SFZC but this version, from Mountain & River Order (John Daido Loori/Maizumi Roshi/LA Zen Center lineage) is done 11 times. However, I’ve put this because a) SFZC doesn’t just have this chant by itself and b) this version is pretty slow so will be easier to follow. The 10 lines are:

  • KAN ZE ON

  • NA MU BUTSU YO

  • BUTSU U IN

  • YO BUTSU U EN

  • BUP-PO SO EN

  • JO RAKU GA JO

  • CHO NEN KAN ZE ON

  • BO NEN KAN ZE ON

  • NEN NEN JU SHIN KI

  • NEN NEN FU RI SHIN

Verse again with translation & some info HERE

Slower Audio sample

  • from Hazy Moon Sangha (chanted 3 times only)