The Empty Bowl
Theme: Releasing Burden, Returning to Simplicity
Duration: 25 minutes
Setting: Quiet space, seated or lying down comfortably
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Opening Breath: Entering Stillness
Begin by settling into a comfortable, supported position.
Let your hands rest gently somewhere -
palms open to the empty Sky, as if holding Nothing.
As if supporting Nothing.
Close your eyes softly.
Take a slow breath inā¦ Offer a longer breath out. Let the outbreath be a gentle sigh of relief.
Let's try that again:
Taking a slow breath inā¦ Offering a longer breath out: an exhale as a gentle sigh of relief.
One more time:
a slow, refreshing breath inā¦ a longer breath offered out: The exhale itself - a gentle sigh of relief
...the whole being participating
Repeat this way: Inhaling easeā¦ Exhaling tension.
Tensions of the mind
Tensions of the heart
Tensions of the body
Inhaling refreshing easeā¦ Exhaling unneeded tension.
Let the breath be your anchor...in time and in space... Let each breath be your Teacher...
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Body Scan: Noticing the Weight
Bring your awareness to the crown of your head. Let the crown loosen, soften.
Travel with your mind's eye and heart's love...
slowly down through your face, your jaw, your neckā¦
Notice where you hold tension. Notice where you grip.
Move your mind's eye and heart's love through your shoulders - Do they feel like theyāre carrying the world's weight?
Breathe into them. Let them drop, just a little.
Continue the visitations of your mind's eye and heart's love
down through your chest, your belly, your hips, your legsā¦
Breathe into them. Let them soften, let them loosen - just a little.
Continue the visitations of your mind's eye and heart's love
down into your feet, deep into your sole/soul.
Breathe, deeply in.
Each breath is a gentle Teaching:
Each breath is a gentle reminder:
Each breath is a gentle invitation: You do not need to hold everything.
Exhaling unneeded tensions.
Inhaling refreshing easeā¦
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Visualization: the Empty Bowl
Imagine now that you are holding a bowl in your lap. It is simple. Unglazed. Earth-toned. A Zen bowl - empty, yet complete.
This bowl represents your mind. Your heart. Your inner life.
Now, imagine all the worries youāve taken on - The plans, the expectations, the responsibilities - Imagine them each as stones youāve placed in this bowl.
Heavy stones.
Stones displacing the beautiful Zen emptiness.
Take the time you need, here.
Inhaling refreshing easeā¦ Exhaling unneeded tensions.
A simple bowl held before you,
slowly filling with weighty stones.
Inhaling...fresh air.
and Exhaling...
One by one, name these worries.
Silently name these burdensome worries.
Silently name each concern that has displaced beauty and simplicity and ease. And, as you name them with each outbreath, Let another stone dissolve into diffuse vapor.
Each stone, with each exhalation, now vapor:
The need to fix everything.
Vapor. The fear of imperfection.
Vapor. The weight of othersā emotions.
Vapor.
The ever-nagging concern for how you'll be seen?
Vapor.
Take the time you need, here.
Inhaling refreshing easeā¦ Exhaling released tensions.
Inhaling...fresh air.
and Exhaling...
Let them go. Let the bowl lighten.
Eventually, the bowl becomes empty again. And in its emptiness, it is whole.
Beauty is no burden to welcome.
Emptiness is no burden to bear.
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Reflection: Zen Teachings
In Zen, we do not strive to control the river. We sit by its banks and observe its flow.
Perfection is a mirage. Responsibility is a shared wind. Worry is a cloud - always passing, never permanent.
You are not the architect of every outcome.
You are the witness. You are the breath. You are the bowl.
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Closing Breath: Returning to Simplicity
Return your attention, now -
to your posture, to your seat, to your undirected breath. Feel the simplicity of this very moment. No plans. No roles. No fixing.
Just sitting.
Just breath. Just being.
Inhale: "I am here." Exhale: "That is enough."
Inhale: "I am here." Exhale: "That is enough."
After inhale and before exhale,
let this mantra echo softly within your deep self: āEmpty, I am full.ā
Inhale: "I am here."
Between: āEmpty, I am full.ā Exhale: "That is enough."
Inhale: "I am here."
Between: āEmpty, I am full.ā Exhale: "That is enough."
When youāre ready, gently open your eyes.
Carry this Zen bowl with you.
Thank you.
