This guided loving-kindness meditation is based on the teaching of Ven. Dianwu. It is a foundational practice for calming the mind, softening anger, and preparing the body and heart for deeper meditation.

In this method, we gently repeat phrases of loving-kindness:

May there be no anger in my heart.May there be no suffering in my heart.May there be no illness or pain in my body.May my life be happy.

Rather than practicing only in the mind, Ven. Dianwu’s instruction guides us to feel loving-kindness through the body. As the phrases are repeated, attention moves through the body step by step, sensing the natural vibration of loving-kindness as calm, balance, steadiness, peace, ease, and joy.

This practice helps reduce agitation, resentment, anxiety, and inner conflict. It also builds a stable foundation for deeper meditation practices such as ānāpānasati - mindfulness of breathing.

You may practice sitting, standing, or seated in a chair. Keep the body upright, relaxed, and steady. Do not force any feeling or imagine anything special. Simply repeat the phrases, relax the body, and feel whatever is naturally present.

May this practice help us cultivate loving-kindness, inner peace, and wisdom.

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Episode Description

In this episode of Awake in Daily Life, we explore the remarkable story of Dhammaruwan, a boy in Sri Lanka who reportedly began chanting ancient Pāli suttas when he was only about two years old.

His childhood chanting included the Dhammacakkappavattana Sutta — the Buddha’s first teaching after awakening, on the Middle Way and the Four Noble Truths. Later discussed by Bhikkhu Anālayo in Rebirth in Early Buddhism and Current Research, Dhammaruwan’s story invites reflection on rebirth, memory, oral recitation, and the ancient Buddhist tradition of preserving the Dharma through living voices.

Rather than treating the story as a simple miracle, this episode asks a deeper question: what do we train the mind to remember?

Through Buddhist teachings, modern memory research, and the practice of chanting, we reflect on how repeated actions shape consciousness — and how meditation, mindfulness, and Dharma practice can become part of our daily life.

What we repeat, we become.

In this episode, we explore a simple and direct practice of breath meditation — learning to stay present by knowing each in-breath and out-breath.

This is not a body scan or sensation-based method.
Instead, we return to the basics: resting attention on the breath and developing a steady, undistracted mind.

Through this practice, you’ll begin to cultivate calm, clarity, and focus — qualities that support being more awake and grounded in everyday life.

This session is suitable for both beginners and experienced practitioners who want to deepen their concentration and reconnect with a more traditional approach to mindfulness.

Take a few minutes to sit, breathe, and come back to what is already here.

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What does mindfulness really mean in early Buddhism?

In this episode of Awake in Daily Life, we explore how the Āgamas presents mindfulness as more than present-moment awareness. It is recollection, training, and right direction—part of a path shaped by ethics, concentration, wisdom, and liberation.

Drawing on early Buddhist teachings and Master Dianwu’s walking meditation instructions, we look at how this older understanding differs from popular, New Age, and secular versions of mindfulness—and why serious practitioners keep returning to it.

What are the Agama Sutras, and why do serious practitioners keep returning to them?

In this episode of Awake in Daily Life, we explore the Agamas as more than ancient texts. They are living records of the Buddha meeting real people, hearing their doubts, and offering guidance that can still be tested in experience today. Beginning with the well-known encounter at Kesaputta, we ask how these teachings were preserved across centuries, why they remain trustworthy, and what makes them so important for practice.

We also look at how oral transmission worked in the early Buddhist community, why repetition and collective recitation were part of a disciplined system of preservation, and why modern scholars continue to take these teachings seriously. Most importantly, we explore why a practitioner like Master Dianwu would return to the Agamas again and again—not to collect ideas, but to stay aligned with a clear and reliable path.

This is not only a story about ancient scripture. It is a story about trust, transmission, and how the Buddha’s voice can still reach us in the middle of modern life.

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After finding a path he trusted in India, why would Master Dianwu choose to disappear into the clouds for sixteen years?

This episode of Awake in Daily Life follows his retreat into the peaks of Zhongnan Mountain—a move away from distraction to verify if the Buddha’s teachings could be fully lived and embodied.

Living at 12,359 feet and occasionally surviving on pine needles, he transformed the wilderness into a rigorous laboratory for the mind. We explore his journey from extreme solitude to the "Stone Slab Samadhi". This deep immersion set the stage for a pivotal breakthrough: a day-long observation of the origin of thoughts.

Highlights:

• The 50-Million Character Map: Why he read the Agama scriptures twenty-eight times
• The Nature of Thought
• The Return: Why he eventually chose to leave the peaks.

Subscribe for Our Next Episode: Master Dianwu’s retreat was guided by an ancient "map". What exactly are the Agama Sutras, and why did he regard them as the essential key to understanding the root of suffering today?

Practice information: https://agamazen.org

“I want to become like the Buddha.”

At the age of eleven, Master Dianwu left his home in Yunnan and chose monastic life.
This episode follows his journey from a determined young boy to a wandering pilgrim, culminating in his encounter with Venerable Master Gusu in the snow mountains of India, where he received the transmission of Satipatthana, the Buddha’s original teaching on the foundations of mindfulness.

It is a story of vow, endurance, and the search for the true Dharma — the beginning of a path that would shape his entire life.

Highlights:

• Why he chose monastic life at eleven
• Why his pilgrimage eventually led him to India
• How the snow mountain encounter changed everything

Practice information: agamazen.org

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After returning to Zhongnan Mountain, how did he practice in seclusion, and why did he later come down the mountain to teach? Stay with us for the next episode.

Why does meditation feel strong on retreat, but fragile at home? In this episode of Awake in Daily Life, we explore the gap between retreat calm and everyday distraction through the practical teachings of Master Dianwu. We look at how habits, phones, and constant input pull the mind outward, and how recollection, awareness, and simple daily practices can help protect clarity after retreat. A grounded conversation for anyone trying to bring practice into ordinary life.

Produced by Agama International Zen Practice Centre

Why does the mind get pulled in so many directions? In this episode, we explore a Buddhist understanding of restlessness, desire, anger, and confusion—and why mindfulness is more than relaxation. Through vivid images like the dog chasing the stone and the boat caught in a storm, this conversation points to a different way of living: less reactive, more grounded, and more free.