Karuna Contemplative Living posted a link to this the other day.
Take some time, take a breath.
Preparing to Practice
Taming our mind through shamatha meditation, or “peaceful abiding,” is the most important thing we can do. Through peaceful abiding, we learn to rest fearlessly in our natural state, which is basic goodness. We experience basic goodness when we relax deeply into how things are, without wanting to change them. This is why we meditate. Even though we may think we don’t have time to practice, the stability, clarity and strength we’ll discover through meditation can make our life simpler and less pressured.
The first step is to establish a basic routine. When will you
practice, and where? Once you settle on a regular time, stick to it. A
successful meditation practice is a consistent practice. Ten to twenty
minutes of sitting practice a couple of times daily over a lifetime is
good.
Create a proper environment for practice—a place that is comfortable,
quiet, and clean. Buy a proper meditation cushion. Prepare the body for
meditation with yoga, a martial art, or simply stretching. A supple
body helps support peaceful abiding. So does eating properly.
Prepare your mind for practice by assessing how it feels before your
session. Be compassionate and honest in this; each day is different. If
you’re feeling speedy or drowsy, a slow walk or a cool shower might help
your meditation before you start. If you’re just out of the office or
an argument, reading about meditation can provide a helpful bridge to
the cushion.
The Technique
We approach our meditation seat as if it were a throne in the center of our life. By taking an upright sitting posture, we enable the body to relax and the mind to be awake.
We approach our meditation seat as if it were a throne in the center of our life. By taking an upright sitting posture, we enable the body to relax and the mind to be awake.
On a cushion or a chair, take a balanced, grounded seat. On a
cushion, sit with your legs loosely crossed. In a chair, keep your legs
uncrossed and your feet flat on the floor. Imagine a string attached to
the top of your head, pulling your spine erect. Let your organs, muscles
and bones settle around your uplifted spine, allowing the energy in the
center of your body to move freely. Slouching impairs the breathing,
which directly affects the mind. Place your hands on your thighs, palms
down. The fingers are close to each other and relaxed.
Tuck your chin in gently and relax your jaw. Relax your tongue; rest
the tip against your upper teeth. Let the mouth be slightly open. Gaze
downwards with the eyelids half shut.
In peaceful abiding, the object of meditation is the act of
breathing. By resting the mind on the breath we train in staying present
and mindful. So now become aware of the breath. Stay with the feeling
of the breathing. Breathe normally. If you space out or lose track of
the breath, count the in- and out-cycles of breathing. Once you’re more
focused, drop the counting and focus on the air moving in and out, which
allows some steadiness in contrast to our usual mental discursiveness.
It also helps us relax. As our thoughts slow down and we settle into
ourselves, our body and mind become synchronized.
We’ll notice that even as we rest our mind on the breath, thoughts
and emotions continue to distract us. We may become swept away and
forget that the breath—not our fantasies, emotions and discursive
thoughts—is the object of our meditation. When we notice that we’ve been
distracted by our thinking, we acknowledge it, either silently or by
labeling it “thinking.” In either case, we bring our minds back to the
breath. We acknowledge the thought, allow it to dissipate and return to
the breath.
Just as in learning to ride, one of the biggest challenges in
beginning to meditate is balance. We need to balance our posture, the
placement of our breath, and recognizing, acknowledging and releasing
thoughts. It takes a while to coordinate these elements. We’re always
going to have a certain amount of thinking, and if we come down hard on
ourselves about that, our meditation will feel like boot camp.
It’s important to remember that the technique of peaceful abiding
involves gentleness as well as precision. Gently coming back to the
breath will help us appreciate the basic quality of who we are. And we
need precision to remember to apply the technique without judgment or
analysis. We simply recognize thoughts as thoughts, and without being
distracted by them, return to the breath. The instruction is really
pretty simple: When you lose your mind, come back.
After Meditation
At the end of your session enjoy the space you’ve created by peacefully abiding, and arise. In daily life, you may notice that it’s easier to be present for what’s happening, to communicate clearly with others and to focus your mind despite distracting thoughts and emotions.
At the end of your session enjoy the space you’ve created by peacefully abiding, and arise. In daily life, you may notice that it’s easier to be present for what’s happening, to communicate clearly with others and to focus your mind despite distracting thoughts and emotions.
As you continue to meditate, you might encounter obstacles and
questions. A meditation instructor can give you tips on aspects of
practice that you find difficult. Many meditation centers offer free
instruction as well as communities of experienced practitioners who can
provide friendship and support.
from: Dharma Teaching by Sakyong Mipham Rinpoche
(c) 2003 by Mipham J. Mukpo
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