0861713419_meditat
TRANSCRIPT
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P R C T IC L G U I D Esecond ed ition
Kathleen McDonaldEdited by Robin ourtin
WISDOM P U BLIC TIONS T N
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Table of Contents
Title Page
Preface
Dedication
Part One - MIND AND MEDITATION
Chapter 1 - Why Meditate?
What is the mind?
Chapter 2 - What Is Meditation?
Stabii!in" meditation
Anayti#a meditation
Part T$o - ESTA%&IS'IN( A MEDITATION P)ACTICE
Chapter 1 - Ad*i#e +or %e"inners
)e",ar pra#ti#e
The meditation pa#e
Choosin" a pra#ti#e
Short sessions
%e reaed b,t aert
No epe#tations
The need +or a tea#her
Don.t ad*ertise/
Chapter 2 - The Meditation Session
Sit
Moti*ate
Meditate
Dedi#ate
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Chapter 0 - Post,re
&e"s
Arms
%a#
Eyes
a$
Ton",e
'ead
Chapter 3 - Common Probems
)estessness and distra#tions
Seepiness and d,ness
Physi#a dis#om+ort
Noise
Stran"e ima"es and sensations
Dis#o,ra"ement
Part Three - MEDITATIONS ON T'E MIND
Chapter 1 - Meditation on the %reath
The pra#ti#e
Chapter 2 - Meditation on the Carity o+ the Mind
The pra#ti#e
Chapter 0 - Meditation on the Contin,ity o+ the Mind
The pra#ti#e
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Part 4o,r - ANA&5TICA& MEDITATIONS
Abo,t Anayti#a Meditation
Chapter 1 - Meditation on Emptiness
The pra#ti#e
Chapter 2 - Appre#iatin" o,r ',man &i+e
The pra#ti#e
Chapter 0 - Meditation on Impermanen#e
The pra#ti#e
Chapter 3 - Death A$areness Meditation
The pra#ti#e
The ine*itabiity o+ death
The ,n#ertainty o+ the time o+ death
The +a#t that ony spirit,a insi"ht #an hep yo, at the time o+ death
Chapter 6 - Meditation on 7arma
Some #ommon 8,estions and mis#on#eptions abo,t arma
The pra#ti#e
Chapter 9 - P,ri+yin" Ne"ati*e 7arma
1: The po$er o+ re"ret
2: The po$er o+ reian#e
0: The po$er o+ remedy
3: The po$er o+ reso*e
The pra#ti#e
Chapter ; - Meditation on S,++erin"
The pra#ti#e
Pra#ti#a appi#ation
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Chapter < - E8,animity Meditation
The pra#ti#e
Chapter = - Meditation on &o*e
The pra#ti#e
Chapter 1> - Meditation on Compassion and Ton"en (i*in" and Tain"@
The pra#ti#e
Chapter 11 - Deain" $ith Ne"ati*e Ener"y
Atta#hment
Ways to dea $ith atta#hment
An"er
Ways to dea $ith an"er
Depression
Ways to dea $ith depression
4ear
Ways to dea $ith +ear
Part 4i*e - ISBA&IATION MEDITATIONS
Abo,t is,ai!ation
Chapter 1 - %ody o+ &i"ht MeditationChapter 2 - Simpe P,ri+i#ation Meditation
The pra#ti#e
Chapter 0 - Meditation on Tara the %,ddha o+ Eni"htened A#ti*ity
The pra#ti#e
Chapter 3 - Meditation on A*aoitesh*ara the %,ddha o+ Compassion
The pra#ti#e
Chapter 6 - Inner 'eat Meditation
The pra#ti#e
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Part Si - P)A5E)S AND OT'E) DEOTIONA& P)ACTICES
Abo,t De*otion
4aith
)e+,"e
Chapter 1 - Prayers
Prayers to be said at the start o+ a meditation session
Prayers to be said at the #on#,sion o+ a meditation session
Chapter 2 - Epanation o+ the Prayers
1: Prayer o+ re+,"e and bodhi#hitta
2: The +o,r immeas,rabe tho,"hts
0: )e+,"e in the ",r,
3: The se*en imbs
6: Mandaa o++erin"
9: Dedi#ation o+ merit and ;: The bodhi#hitta prayer
Chapter 0 - A Short Meditation on the (rad,ated Path to Eni"htenment
Chapter 3 - Meditation on the %,ddha
The pra#ti#e
Epanation o+ the mantra
Chapter 6 - Meditation on the 'eain" %,ddha
The pra#ti#e
Epanation o+ the mantra
Chapter 9 - Meditation on the Ei"ht erses o+ Tho,"ht Trans+ormation
The pra#ti#e
Chapter ; - Prayer to Tara
The pra#ti#e
Epanation o+ the mantra
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Chapter < - arasatt*a P,ri+i#ation
The pra#ti#e $hie sittin"
The pra#ti#e $hie prostratin"
Epanation o+ the mantra
Chapter = - The Ei"ht Mahayana Pre#epts
The ei"ht pre#epts
The #eremony
Chapter 1> - Prostrations to the Thirty-+i*e %,ddhas
The pra#ti#e
Glossary
Suggested Further Reading
Index
The Foundation for the Preservation of the Mahayana Tradition
About the Author
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Preface
WhenHo to Meditate$as +irst p,bished more than t$enty years a"o meditation $as
not $idey no$n or pra#ti#ed in the West and there $ere +e$ boos abo,t it: Thin"s are
di++erent no$: Miions o+ Western peope pra#ti#e meditation re",aryF do#tors
pres#ribe it to their patients as a $ay to dea $ith pain heart disease #an#er depression
and other probemsF s#ientists are st,dyin" its e++e#ts on the brain and the imm,ne
system: There are do!ens o+ boos tapes CDs and $ebsites abo,t meditation and
meditation #asses are a*aiabe in most #ities:
This boo has been s,rprisin"y s,##ess+,G reprinted se*enteen times transated into
nine +orei"n an",a"es: And I #ontin,e to meet peope $ho te me ho$ it has heped
them in their pra#ti#e and their ,nderstandin" o+ %,ddhism and meditation: The p,rpose
o+ this boo remains the same as $hen it +irst appearedG to o++er the peope in the $ord
today a brid"e into the art o+ meditation ta,"ht by the %,ddha and de*eoped in Asia o*er
the ast 26>> years: Despite ad*an#es in te#hnoo"y the %,ddha.s toos +or openin" ,p
o,r inner #apa#ities +or "en,ine and astin" $e-bein" retain their po$er and ree*an#e:
Most o+ the meditations epained here #ome +rom the Mahayana %,ddhist tradition o+
Tibet se*era +rom the Thera*ada tradition o+ So,th East Asia and a +e$ are my o$n
impro*isations on %,ddhist themes: I ha*e tried to epain them simpy and #eary $ith
a minim,m o+ te#hni#a an",a"e be#a,se I $ant to sho$ that %,ddhism is pra#ti#a and
do$n-to-earth not a dry phiosophy or an eoti# #,t: Thro,"ho,t the emphasis is on
ex!erience",sin" meditation to a#t,ay brin" abo,t #han"es in o,r tho,"hts +eein"s
and a#tions:
Part 1Mind and Meditation"ays the +o,ndation epainin" $hy peope meditate and
ho$ they bene+it +rom it: Part 2 #stablishing a Meditation Practice" "i*es basi#
in+ormation and ad*i#e +or be"innin" pra#titioners: The rest o+ the boo presents the
a#t,a meditation methods di*ided into +o,r partsG Meditations on the Mind" Analytical
Meditations" $isuali%ation Meditations" and Prayers and &ther Devotional Practices'
Ea#h te#hni8,e has a preambe that "i*es some ba#"ro,nd to the meditation sho$s its
bene+its and ho$ best to do it and epains its pra#ti#a appi#ation: 4inay there is a
"ossary o+ terms and a ist o+ tites +or s,""ested +,rther readin":
4or this present edition I ha*e re*ised most o+ the meditations and added se*era ne$
onesG on arma p,ri+iyin" ne"ati*e arma #ompassion and tonglenTibetan +or H"i*in"
and tain"@ and the 'eain" %,ddha: The re*isions do not mean that the meditations in
the ori"ina edition are in#orre#tF I simpy +et that they #o,d be impro*ed based on an
additiona t$enty years o+ pra#ti#in" and tea#hin" meditation:
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Acknowledgments
Whate*er I no$ abo,t %,ddhism and meditation I ha*e earned +rom my ind and
#ompassionate tea#hers espe#iay &ama Th,bten 5eshe opa )inpo#he 'is 'oiness
the Daai &ama (eshe N"a$an" Dhar"yey (eshe ampa Te"#ho" and )ib,r )inpo#he:
I than these pre#io,s tea#hers +rom my heart +or sharin" $ith ,s their no$ed"e and
insi"ht and pray sin#erey that their $or may #ontin,e +or a on" time to #ome:
Many peope ha*e $ored to mae this boo possibe: I etend thans to Wendy 4inster
+or herHandboo( of Mahayana Practices"+rom $hi#h this boo de*eopedF to Th,bten
Won"mo on &anda$ and T: 5eshe +or their initia editin" and transatin" $orF to Ni#
)ib,sh 5eshe 7hadro Th,bten Pende Ste*e Carier &orraine )ees Peter )ees ames
Payne Tim 5o,n" an Co,rtin Marsha 'arris Sarah Thresher 7arin eit*o"e andthe n,ns o+ Dore Pamo Monastery +or their in*a,abe s,""estionsF to Da*id 7ittestrom
Tim M#Nei and e*eryone at Wisdom P,bi#ationsF and +inay to my editor )obina
Co,rtin $ho has $ored $ith me thro,"ho,t both editions to re$rite and reshape Ho
to Meditatein an e++ort to mae it as #ear and pra#ti#a as possibe:
For )y !arents ho have hel!ed )e so )uch'May they discover the highest !eace ithin
the)selves'
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Part One
MIND AND MEDITATION
1
Why Medtate!
E*eryone $ants happiness yet +e$ o+ ,s seem to +ind it: In o,r sear#h +or satis+a#tion $e
"o +rom one reationship to another one ob to another one #o,ntry to another: We st,dy
art and medi#ine train to be tennis payers and typistsF ha*e babies ra#e #ars $rite
boos and "ro$ +o$ers: We spend o,r money on home entertainment systems mobie
phones iPods handhed #omp,ters #om+ortabe +,rnit,re and *a#ations in the s,n: Or$e try to "et ba# to nat,re eat $hoe +oods pra#ti#e yo"a and meditate: ,st abo,t
e*erythin" $e do is an attempt to +ind rea happiness and a*oid s,++erin":
There is nothin" $ron" $ith $antin" happinessF there is nothin" $ron" $ith any o+ these
attempts to +ind it: The probem is that $e see thin"s ie reationships possessions and
ad*ent,res as ha*in" some intrinsi# abiity to satis+y ,s as bein" the #a,se o+ happiness:
%,t they #annot beJsimpy be#a,se they do not ast: E*erythin" by nat,re #onstanty
#han"es and e*ent,ay disappearsG o,r body o,r +riends a o,r beon"in"s the
en*ironment: O,r dependen#e on impermanent thin"s and o,r #in"in" to the rainbo$-ie happiness they brin" #a,se ony disappointment and "rie+ not satis+a#tion and
#ontentment:
We doeperien#e happiness $ith thin"s o,tside o,rse*es b,t it doesn.t tr,y satis+y ,s
or +ree ,s +rom o,r probems: It is poor-8,aity happiness ,nreiabe and short-i*ed: This
does not mean that $e sho,d "i*e ,p o,r +riends and possessions in order to be happy:
)ather $hat $e need to "i*e ,p are o,r mis#on#eptions abo,t them and o,r ,nreaisti#
epe#tations o+ $hat they #an do +or ,s:
Not ony do $e see them as permanent and abe to satis+y ,sF at the root o+ o,r probems
is o,r +,ndamentay mistaen *ie$ o+ reaity: We beie*e instin#ti*ey that peope and
thin"s eist in and o+ themse*es +rom their o$n sideF that they ha*e an inherent nat,re
an inherent thin"-ness: This means that $e see thin"s as ha*in" #ertain 8,aities abidin"
nat,ray $ithin themF $e thin that they are +rom their o$n side "ood or bad attra#ti*e
or ,nattra#ti*e: These 8,aities seem to be o,t there in the obe#ts themse*es 8,ite
independent o+ o,r *ie$point and e*erythin" ese: We thin +or eampe that #ho#oate
is inherenty dei#io,s or that s,##ess is inherenty satis+yin": %,t s,rey i+ they $ere
they $o,d ne*er +ai to "i*e peas,re or to satis+y and e*eryone $o,d eperien#e themin the same $ay:
O,r mistaen idea is deepy in"rained and habit,aF it #oors a o,r reationships and
deain"s $ith the $ord: We probaby rarey 8,estion $hether the $ay $e see thin"s is
the $ay they a#t,ay eist b,t on#e $e do it $i be ob*io,s that o,r pi#t,re o+ reaity is
ea""erated and one-sidedF that the "ood and bad 8,aities $e see in thin"s are a#t,ay
#reated and proe#ted by o,r o$n mind:
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A##ordin" to %,ddhism there isastin" stabe happiness and e*eryone has the potentia
to eperien#e it: The #a,ses o+ happiness ie $ithin o,r o$n mind and methods +or
a#hie*in" it #an be pra#ti#ed by anyone any$here in any i+estyeJi*in" in the #ity
$orin" an ei"ht-ho,r ob raisin" a +amiy payin" on $eeends:
%y pra#ti#in" these methodsJmeditationJ$e #an earn to be happy at any time in any
sit,ation e*en di++i#,t and pain+, ones: E*ent,ay $e #an +ree o,rse*es o+ probemsie dissatis+a#tion an"er and aniety and +inay by reai!in" the a#t,a $ay that thin"s
eist $e $i eiminate #ompetey the *ery so,r#e o+ a dist,rbin" states o+ mind so that
they $i ne*er arise a"ain:
What s the mnd!
Mind or #ons#io,sness is at the heart o+ %,ddhist theory and pra#ti#e and +or the ast
26>> years meditators ha*e been in*esti"atin" and ,sin" it as a means o+ trans#endin"
,nsatis+a#tory eisten#e and a#hie*in" per+e#t pea#e: It is said that a happiness ordinary
and s,bime is a#hie*ed by ,nderstandin" and trans+ormin" o,r o$n minds:
The mind is a nonphysi#a ind o+ ener"y and its +,n#tion is to no$ to eperien#e: It is
a$areness itse+: It is #ear in nat,re and re+e#ts e*erythin" that it eperien#es ,st as a
sti ae re+e#ts the s,rro,ndin" mo,ntains and +orests:
Mind #han"es +rom moment to moment: It is a be"innin"ess #ontin,,m ie an e*er-
+o$in" streamG the pre*io,s mind-moment "a*e rise to this mind-moment $hi#h "i*es
rise to the net mind-moment and so on: It is the "enera name "i*en to the totaity o+ o,r
#ons#io,s and ,n#ons#io,s eperien#esG ea#h o+ ,s is the #enter o+ a $ord o+ tho,"hts
per#eptions +eein"s memories and dreamsJa o+ these are mind:
Mind is not a physi#a thin" that hastho,"hts and +eein"sF it isthose *ery eperien#es:
%ein" nonphysi#a it is di++erent +rom the body atho,"h mind and body are
inter#onne#ted and interdependent: MindJ#ons#io,snessJis #arried thro,"h o,r bodyby s,bte physi#a ener"ies see pa"e 191@ $hi#h aso #ontro o,r mo*ement and *ita
+,n#tions: This reationship epains $hy +or eampe physi#a si#ness and dis#om+ort
#an a++e#t o,r state o+ mind and $hy in t,rn menta attit,des #an both "i*e rise to and
hea physi#a probems:
Mind #an be #ompared to an o#ean and momentary menta e*ents s,#h as happiness
irritation +antasies and boredom to the $a*es that rise and +a on its s,r+a#e: ,st as the
$a*es #an s,bside to re*ea the stiness o+ the o#ean.s depths so too is it possibe to
#am the t,rb,en#e o+ o,r mind to re*ea its nat,ra pristine #arity:
The abiity to do this ies $ithin the mind itse+ and the ey to the mind is meditation:
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"
What Is Medtaton!
#,bd,in" the mind and brin"in" it to the ri"ht ,nderstandin" o+ reaity is no easy tas: It
re8,ires a so$ and "rad,a pro#ess o+ listeningto and readin" epanations o+ the mindand the nat,re o+ thin"sF thin(ingabo,t and #are+,y anay!in" this in+ormationF and
+inay trans+ormin" the mind thro,"h )editation'
The mind #an be di*ided intosense consciousness*si"ht"hearin" sme taste and to,#h
Jand )ental consciousness'Menta #ons#io,sness ran"es +rom o,r "rossest eperien#es
o+ an"er or desire +or eampe to the s,btest e*e o+ #ompete stiness and #arity: It
in#,des o,r intee#t,a pro#esses o,r +eein"s and emotions o,r memory and o,r
dreams:
Meditation is an a#ti*ity o+ the menta #ons#io,sness: It in*o*es one part o+ the mind
obser*in" anay!in" and deain" $ith the rest o+ the mind: Meditation #an tae many
+ormsG #on#entratin" sin"e-pointedy on an interna@ obe#t tryin" to ,nderstand some
persona probem "eneratin" a oy+, o*e +or a h,manity prayin" to an obe#t o+
de*otion or #omm,ni#atin" $ith o,r o$n inner $isdom: Its ,timate aim is to a$aen a
*ery s,bte e*e o+ #ons#io,sness and to ,se it to dis#o*er reaity dire#ty and
int,iti*ey:
This dire#t int,iti*e a$areness o+ ho$ thin"s are #ombined $ith o*e and #ompassion
+or a bein"s is no$n as eni"htenment and is the end res,t o+ Mahayana %,ddhist
pra#ti#e: The p,rpose o+ rea#hin" itJand the dri*in" +or#e behind a pra#ti#eJis to hep
others rea#h it too:
The Tibetan term +or meditationgo)"means iteray Hto be#ome +amiiar: What arises
in o,r mind is $hat $e are most +amiiar $ith: I+ $hen someone treats ,s ,nindy or
disrespe#t+,y $e immediatey +ee h,rt or an"ry it is be#a,se these are the rea#tions
that $e are most +amiiar $ith or habit,ated to: %,ddhist meditation in*o*es main" o,r
mind +amiiar $ith positi*e states s,#h as o*e #ompassion patien#e serenity and
$isdom so that these be#ome more nat,ra and spontaneo,s: Then $hen $e en#o,nter
an ,nind or hostie person $e. be more iey to remain #am and patient and e*en
+ee #ompassion +or them:
There are many di++erent te#hni8,es o+ meditationF ea#h te#hni8,e has spe#i+i# +,n#tions
and bene+its and ea#h is a part o+ the +rame$or +or brin"in" o,r mind to a more reaisti#
*ie$ o+ the $ord:
It mi"ht be best to start by sayin" $hat meditation is not" be#a,se there are many
mis,nderstandin"s abo,t it: 4or one thin" meditation is not an a#ti*ity o+ the bodyG it isnot simpy a matter o+ sittin" in a parti#,ar post,re or breathin" a parti#,ar $ay nor is it
done +or the p,rpose o+ eperien#in" peasant bodiy sensations: )ather it is an a#ti*ity
o+ the mind and is done +or the p,rpose o+ trans+ormin" the mind main" it more
positi*e: Atho,"h the best res,ts ,s,ay #ome $hen $e meditate sittin" in a 8,iet
pa#e $e #an aso meditate in a noisy en*ironment and $hie $orin" $ain" ridin"
on a b,s or #ooin" dinner: One Tibetan meditator reai!ed emptiness $hie #hoppin"
$ood and another attained sin"e-pointed #on#entration $hie #eanin" his tea#her.s
room:
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4irst $e earn to de*eop the meditati*e state o+ mind in +orma sittin" pra#ti#e b,t on#e
$e are "ood at it $e #an be more +reestye and #reati*e and #an "enerate this menta state
at any time in any sit,ation: %y then meditation has be#ome a $ay o+ i+e:
Meditation is not somethin" +orei"n or ,ns,itabe +or the Western mind: There are
di++erent methods pra#ti#ed in di++erent #,t,res b,t they a share the #ommon prin#ipeo+ the mind simpy be#omin" +amiiar $ith positi*e bene+i#ia states: And the mind o+
e*ery person Eastern or Western has the same basi# eements and eperien#es the same
basi# probemsJand the same potentia:
Meditation is not spa#in"-o,t or r,nnin" a$ay: In +a#t it is bein" totay honest $ith
o,rse*esG tain" a "ood oo at $hat $e are and $orin" $ith that in order to be#ome
more positi*e and ,se+, to o,rse*es and others: There are both positi*e and ne"ati*e
aspe#ts o+ the mind: The ne"ati*e aspe#tsJo,r menta disorders or 8,ite iteray
de,sionsJin#,de eao,sy an"er desire pride and the ie: These arise +rom o,rmis,nderstandin" o+ reaity and habit,a #in"in" to the $ay $e see thin"s: Thro,"h
meditation $e #an re#o"ni!e o,r mistaes and ad,st o,r mind to thin and rea#t more
reaisti#ay more honesty:
The +ina "oa eni"htenment is a on"-term one: %,t meditations done $ith this "oa in
mind #an and do ha*e enormo,s short-term bene+its: As o,r #on#rete pi#t,re o+ reaity
so+tens $e de*eop a more positi*e and reaisti# se+-ima"e and are th,s more reaed
and ess anio,s: We earn to ha*e +e$er ,nreaisti# epe#tations o+ the peope and thin"s
aro,nd ,s and there+ore meet $ith ess disappointmentF reationships impro*e and i+ebe#omes more stabe and satis+yin":
%,t remember i+eon" habits die hard: It is di++i#,t eno,"h simpy to re#o"ni!e o,r
an"er and eao,sy m,#h ess mae an e++ort to hod ba# the od +amiiar tide o+ +eein"
or anay!e its #a,ses and res,ts: Trans+ormin" the mind is a so$ and "rad,a pro#ess: It
is a matter o+ riddin" o,rse*es bit by bit o+ instin#ti*e harm+, habit patterns and
Hbe#omin" +amiiar $ith habits that ne#essariy brin" positi*e res,tsJto o,rse*es and
others:
There are many meditation te#hni8,es b,t a##ordin" to the Tibetan tradition a #an be
#asssed into t$o #ate"oriesGstabili%ingand analytical'
#tabl$ng medtaton
In "enera this type o+ meditation is ,sed to de*eop #on#entration and e*ent,ay toattain #am abidin" SansritGsha)ata@ a spe#ia ind o+ #on#entration that enabes one
to remain +o#,sed on $hate*er obe#t one $ishes +or as on" as one $ishes $hie
eperien#in" biss #arity and pea#e: Con#entration and #am abidin" are ne#essary +or
any rea astin" insi"ht and menta trans+ormation: In stabii!in" meditation $e earn to
#on#entrate ,pon one obe#tJ the breath the nat,re o+ one.s o$n mind a #on#ept a
*is,ai!ed ima"eJ$itho,t interr,ption:
Con#entration $itho,t interr,ption is the ea#t opposite o+ o,r ,s,a state o+ mind: I+ yo,
t,rn in$ard +or a +e$ moments yo, $i noti#e yo,r mind ,mpin" +rom one thin" to
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anotherG a tho,"ht o+ somethin" yo, $i do ater a so,nd o,tside a +riend somethin"
that happened earier a physi#a sensation a #,p o+ #o++ee: We ne*er need to say to the
mind HThin/ or H4ee/ It is a$ays b,sy doin" somethin" speedin" aon" $ith an
ener"y o+ its o$n:
With s,#h a s#attered and ,n#ontroed mind there is itte #han#e o+ s,##ess in anythin"
$e do $hether it is rememberin" a teephone n,mber #ooin" a mea or r,nnin" ab,siness: And #ertainy $itho,t #on#entration s,##ess+, meditation is impossibe:
Stabii!in" meditation is not easy b,t it is essentia +or brin"in" the mind ,nder #ontro:
Atho,"h the de*eopment o+ a#t,a sin"e-pointed #on#entration and #am abidin" is the
$or o+ +,time meditators $e don.t need to retreat to the mo,ntains to eperien#e the
bene+its o+ this ind o+ meditationG e*en in o,r day-to-day #ity i+e $e #an de*eop "ood
#on#entration by re",ary doin" ten or +i+teen min,tes a day o+ stabii!in" meditation
+or eampe the meditation on the breath pa"e 0;@: It #an brin" an immediate sense o+
spa#io,sness and ao$ ,s to see the $orin"s o+ o,r mind more #eary both d,rin" themeditation and thro,"ho,t the rest o+ the day:
Analytcal medtaton
This type o+ meditation is +or the p,rpose o+ de*eopin" insi"ht or #orre#t ,nderstandin"
o+ the $ay thin"s are and e*ent,ay to attain spe#ia insi"ht SansritG vi!ashyana@ thatsees the ,timate nat,re o+ a thin"s: Anayti#a meditation brin"s into pay #reati*e
intee#t,a tho,"ht and is #r,#ia to o,r de*eopmentG the +irst step in "ainin" any rea
insi"ht is to ,nderstand conce!tuallyho$ thin"s are: This #on#ept,a #arity de*eops
into +irm #on*i#tion $hi#h $hen #ombined $ith stabii!in" meditation brin"s dire#t and
int,iti*e no$in":
'o$e*er e*en be+ore $e #an Hno$ ho$ thin"s are $e m,st +irst identi+y o,r $ron"
#on#eptions: Bsin" #ear penetrati*e anayti#a tho,"ht $e ,nra*e the #ompeities o+
o,r attit,des and beha*ior patterns: (rad,ay $e #an eiminate those tho,"hts +eein"sand ideas that #a,se o,rse*es and others ,nhappiness and in their pa#e #,ti*ate
tho,"hts +eein"s and ideas that brin" happiness and pea#e:
In this $ay $e be#ome +amiiar $ith the reaity o+ +or eampe #a,se and e++e#tJthat
o,r present eperien#es are the res,t o+ o,r past a#tions and the #a,se o+ o,r +,t,re
eperien#esJor $ith the +a#t that a thin"s a# an inherent nat,re: We #an meditate
point by point on the bene+its o+ patien#e and the disad*anta"es o+ an"erF on the *a,e o+
de*eopin" #ompassionF on the indness o+ others:
In one sense an anayti#a meditation session is an intensi*e st,dy session: 'o$e*er the
e*e o+ #on#ept,a tho,"ht that $e #an rea#h d,rin" these meditations is more s,bte and
there+ore more potent than o,r tho,"hts d,rin" day-to-day i+e: %e#a,se o,r senses are
not bein" bombarded by the ,s,a +ranti# inp,t $e are abe to #on#entrate more stron"y
and de*eop a +iney-t,ned sensiti*ity to the $orin"s o+ o,r mind:
Anayti#a meditation #an aso be ,sed as se+-therapy: &ama 5eshe said HEa#h o+ ,s
sho,d no$ o,r o$n mindF yo, sho,d be#ome yo,r o$n psy#hoo"ist: When $e ha*e
a probem or $e +ee emotionay ,pset $e #an sit do$n and mae o,r mind #amer $ith
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a +e$ min,tes o+ meditation on the breath: Then tain" a step ba# +rom o,r tho,"hts
and emotions $e #an try to ,nderstand $hat.s "oin" on: HWhat ind o+ tho,"hts are
"oin" thro,"h my mind? What emotions are arisin"? Within the #am #ear spa#e o+
meditation it $i be easier to re#o"ni!e $here o,r thinin" is erroneo,s and to ad,st it
by brin"in" in more reaisti# and bene+i#ia ideas that $e ha*e earned +rom o,r spirit,a
st,dy and pra#ti#e:
Some peope thin that meditation is ne#essariy stabii!in" or sin"e-pointed
meditation and that $hen $e meditate o,r mind sho,d be +ree o+ a tho,"hts and
#on#epts: This is not #orre#tG sin"e-pointed meditation is notthe ony ind o+ meditation
there is and tho,"hts and #on#epts $hen ,sed si+,y pay a #r,#ia roe in the
positi*e trans+ormation o+ o,r mind: At the root o+ o,r probems and #on+,sion are
mistaen #on#epts abo,t reaity and the ony $ay to be +ree +rom these is to +irst identi+y
and trans+orm them by ,sin" anayti#a meditation: Stayin" +o#,sed on these ne$ insi"hts
$ith sin"e-pointedness enabes the mind to be#ome thoro,"hy and deepy +amiiar $ith
them: This is ho$ rea astin" trans+ormation o+ the mind taes pa#e:
Stabii!in" and anayti#a meditations then are #ompementary and #an be ,sed to"ether
in one session: When doin" a meditation on emptiness +or eampe $e anay!e the
obe#t emptiness@ ,sin" in+ormation $e ha*e heard or read as $e as o,r o$n tho,"hts
+eein"s and memories: At some point an int,iti*e eperien#e o+ or #on*i#tion abo,t the
obe#t arises: We sho,d then stop thinin" and +o#,s o,r attention sin"e-pointedy on
the +eein" +or as on" as possibe: We sho,d soa o,r mind in the eperien#e: When the
+eein" +ades $e #an either #ontin,e anay!in" or #on#,de the session:
This method o+ #ombinin" the t$o inds o+ meditation #a,ses the mind iteray to
be#ome one $ith the obe#t o+ meditation: The stron"er o,r #on#entration the deeper o,r
insi"ht $i be: We need to repeat this pro#ess a"ain and a"ain $ith anythin" $e $ant to
,nderstand in order to trans+orm o,r insi"ht into a#t,a eperien#e:
Stabii!in" meditations s,#h as the meditation on the breath $i aso "o better i+ some
si+, anaysis is ,sed: When $e sit do$n to meditate $e sho,d start by eaminin" o,r
state o+ mind and #ari+yin" o,r moti*ation +or doin" the pra#ti#e and this in*o*es
anayti#a tho,"ht: D,rin" the meditation itse+ $e mi"ht +ind #on#entration espe#iaydi++i#,tF at s,#h times it is "ood to anay!e the probem +or a +e$ moments then to re-
pa#e the mind on the breath: And sometimes it is ,se+, to #he# on the mind d,rin" the
meditation to mae s,re it is not daydreamin" b,t doin" $hat it is s,pposed to be doin":
The meditations in this boo are di*ided into +o,r se#tions: The +irst o+ these
Meditations on the Mind"in#,des three te#hni8,es that hep de*eop a$areness o+ the
mind itse+: The meditation on the breath o+ten #aed )indfulness )editation@ is
primariy a stabii!in" pra#ti#e that ,ses the breath as the obe#t o+ #on#entration:
%e"inners are ad*ised to start $ith this pra#ti#e as it #ams the mind enabin" ,s to seemore #eary ho$ it $ors:
The other meditations in this se#tion are +or de*eopin" an a$areness o+ the #ear nat,re
o+ the mind and the be"innin"essness and #ontin,ity o+ the mind: A te#hni8,es in*o*e
both stabii!ation and anaysis:
The net se#tionAnalytical Meditations"o++ers ee*en te#hni8,es +or ooin" into and
anay!in" o,r ass,mptions abo,t ho$ thin"s eist abo,t i+e death s,++erin" and
#ompassionF and +inay ad*i#e on deain" $ith o,r ne"ati*e ener"y in e*eryday i+e: I+
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yo, are ,st earnin" to so$ the mind do$n $ith say the breathin" meditation yo,
mi"ht not +ee ready to ta#e any o+ these s,be#ts in +orma meditationF ho$e*er simpy
readin" thro,"h this se#tion pro*ides penty o+ +ood +or tho,"ht:
Net is $isuali%ation Meditations+ +i*e te#hni8,es introd,#e *is,ai!ation as ,sed in
tantri# arayana pra#ti#eF a #ombine stabii!ation and anaysis:
The +ina se#tion o+ the main body o+ the boo Prayers and &ther Devotional Practices
in#,des se*era more meditations as $e as prayers and other pra#ti#es:
It is important to "o so$y and to adopt ne$ methods ony $hen yo, are ready: There is
no point in tryin" to do meditations that seem stran"e or #ompi#ated or $hose p,rpose is
not #ear: It is better to sti# to one or t$o methods $hose bene+its yo, #an reay
eperien#e:
'o$e*er e*erythin" in this boo is an inte"ra part o+ baan#ed spirit,a "ro$th and astep on a path that is *ast and pro+o,nd: 4or eampe most o+ the anayti#a meditations
are +rom the "rad,ated path TibetanG la)ri)@ tradition a $e-or"ani!ed series o+ topi#s
to be earned #ontempated and inte"rated eperientiay a pro#ess that "ets ,s +rom o,r
present ,neni"htened state to the +,+iment o+ o,r potentia +or per+e#tionG
eni"htenment: 4or more in+ormation abo,t the "rad,ated path see the re#ommended
readin" ist at the end o+ the boo:@
Thro,"h #are+, and patient st,dy and pra#ti#e yo, $i earn to appre#iate the
reationship that these pra#ti#es ha*e to ea#h other and to the entire path:
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Part Two
E#TA%&I#'IN( A MEDITATION P)ACTICE
1
Ad*ce for %egnners
)eg+lar ,ractce
In order to eperien#e the bene+its o+ meditation it is ne#essary to pra#ti#e re",aryF as
$ith any a#ti*ity it is not possibe to s,##eed ,ness $e dedi#ate o,r ener"y
$hoeheartedy to it: Try to meditate e*ery day or at east se*era times a $ee: I+ yo, et
$ees or months pass $itho,t meditatin" yo, $i "et o,t o+ shape and +ind it a the
more di++i#,t $hen yo, try a"ain: Ine*itaby there $i be times $hen the ast thin" yo,
$ant to do is meditate b,t meditate any$ay e*en +or ony a +e$ min,tesF o+ten these
sessions are the most prod,#ti*e:
The medtaton ,lace
I+ possibe it is best to reser*e a room or #orner espe#iay +or yo,r meditation sessions:
Set ,p yo,r seat either a #,shion on the +oor on a bed or so+a or a strai"ht-ba#ed #hair
$ith a tabe or o$ ben#h in +ront o+ yo, +or this and other boos that yo, need +or yo,r
meditations:
I+ yo, are so in#ined yo, #an set ,p an atar nearby +or stat,es or pi#t,res that inspire
yo, and +or o++erin"s to the %,ddhas s,#h as #andes in#ense +o$ers and +r,it:
Ideay the pa#e sho,d be #ean and 8,iet $here yo, $on.t be dist,rbed: 'o$e*er
$ith dis#ipine it is possibe to meditate in a #ro$ded noisy en*ironmentF peope in
prison +or eampe o+ten #annot +ind a 8,iet pa#e and sti be#ome s,##ess+,
meditators: E*en i+ yo,r s,rro,ndin"s are b,sy and noisy mae yo,r meditation pa#e as
peasin" and #om+ortabe as possibe so that yo, are happy to be there and #an.t $ait to
ret,rn/
Choosng a ,ractce
It is "ood to start $ith the meditation on the breath pa"e 0;@: This is idea +or #amin"
the mind and startin" to de*eop some insi"ht into yo,r tho,"hts and +eein"sJand both
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#am and insi"ht are essentia in"redients +or s,##ess+, meditations o+ any ind:
On#e yo,.re +amiiar $ith meditation #hoose the pra#ti#es that best s,it yo,r needs
rememberin" that a the te#hni8,es here are either antidotes to parti#,ar probems or
methods +or enhan#in" parti#,ar 8,aities: I+ +or eampe yo, are in#ined to$ard
an"er yo, #o,d meditate on patien#e pa"e 12=@ or o*in"-indness pa"e 111@: I+
dist,rbed by stron" desire or atta#hment yo, $o,d bene+it +rom meditatin" onimpermanen#e pa"e 96@ death pa"e 9=@ or s,++erin" pa"e =;@: Depression #an be
#o,ntera#ted by thinin" abo,t the pre#io,sness and potentia o+ yo,r h,man i+e pa"e
6=@: O+ten $e +ee that thin"s happen randomy or that i+e is ,n+airG i+ so meditate on
arma pa"e @: I+ yo, re"ret the harm yo, ha*e done to others or +ee hopeess and
don.t beie*e yo, #an #han"e do one o+ the p,ri+i#ation pra#ti#es pa"es => 13
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o+ the breath and a*oidin" distra#tin" tho,"hts yo,r menta state "rad,ay be#omes
tran8,i and #ear: %,t don.t +a aseep/ Stay aert: Tae note o+ $hate*er tho,"hts
ima"es +eein"s and sensations arise in yo,r mind $itho,t be#omin" in*o*ed in them:
5o,r main +o#,s o+ attention sho,d a$ays be the breath or $hate*er s,be#t yo, ha*e
#hosen to meditate on@:
Physi#a reaation #an be +a#iitated by the pra#ti#e o+ s,#h dis#ipines as yo"a tai #hi,m nye or other stress red,#tion and reaation methods: Any means yo, ,se to ease
physi#a tension and impro*e yo,r abiity to sit in meditation is a *a,abe addition to
yo,r pra#ti#e:
No e-,ectatons
Sin#e $e a $ant to enoy happiness and pea#e o+ mind and a*oid probems it is nat,ra
to $ant "ood eperien#es d,rin" meditation: %,t s,#h epe#tations are not ne#essariy
reaisti# and are iey to hinder yo,r pro"ress: The mind is #ompe and e*er-#han"in":
One day yo, mi"ht ha*e a #am oy+, meditation and the net a meditation beset by
distra#tions and t,rmoi: This is 8,ite norma and sho,d not #a,se $orry or +r,stration:
%e ready +or anythin" and do not be dist,rbed by $hate*er happens: The most
tro,besome pain+, eperien#es #an be the most *a,abe in terms o+ the "ro$th o+
$isdom:
4ee satis+ied that yo, are main" the e++ort to meditate and trans+orm yo,r mindJthat
itse+ is meditation: As on" as yo, are tryin" it is mistaen to thin that yo, #an.t
meditate: )es,ts tae time: Don.t be dis#o,ra"ed i+ yo, ha*e not a#hie*ed "ood
#on#entration $ithin a +e$ $eesF it is better to thin in terms o+ years: 'abits b,it ,p
o*er a i+etime are not eiminated instanty b,t by "rad,a #,ti*ation o+ ne$ habits: So be
easy on yo,rse+: )e#o"ni!e yo,r #apabiities and imitations and e*a,ate yo,r pro"ress
a##ordin"y:
The need for a teacher
The most e++e#ti*e $ay to earn anythin" is to st,dy $ith someone $ho has aready
mastered itJand meditation is no e#eption: The mind #an be #ompared to a m,si#a
instr,mentG in order to #reate bea,ti+, m,si# $ith it $e need to st,dy $ith a master $ho
no$s the instr,ment inside and o,t and in order to de*eop a #ear enth,siasti# and
o*in" mind $e need the ",idan#e o+ someone $ho thoro,"hy ,nderstands ho$ themind $ors and ho$ it #an be trans+ormed:
'o$e*er it is not easy to +ind a 8,ai+ied tea#her: The 8,aities to oo +or in#,de
#ompassion no$ed"e and insi"ht moraity sin#erity and si in epanation: 5o,
sho,d ha*e #on+iden#e in yo,r tea#her and #omm,ni#ate $e $ith him or her:
There+ore it mi"ht be a matter o+ years be+ore yo, meet the ri"ht tea#her: %,t don.t thin
yo, sho,d set o,t on a +ranti# ",r, h,nt/ Tae it easy: When the time is ri"ht yo, $i
meet the person $ho #an ",ide yo, s,##ess+,y:
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In the meantime yo, #an pra#ti#e meditations s,#h as those epained here and see the
ad*i#e o+ any pra#titioner $hose 8,aities yo, admireJe*en i+ the person has been
meditatin" +or ony a short time: 5o,r o$n innate $isdom yo,r inner ",r, $i te yo,
$hether or not yo, are headin" in the ri"ht dire#tion:
Don.t ad*ertse/
Whene*er $e dis#o*er somethin" ne$ and interestin" $e +ee ie tein" e*eryone abo,t
it b,t it is not a "ood idea to ta too m,#h abo,t yo,r meditation: Bness someone is
sin#erey interested and ass yo, abo,t it it is better to eep 8,iet: %road#astin" yo,r
eperien#es $i dissipate $hate*er "ood ener"y and insi"ht yo, ha*e "ained: It is best to
dis#,ss yo,r pra#ti#e ony $ith yo,r tea#her and a +e$ #ose +riends:
'a*in" taen ,p meditation there is no need to mae bi" #han"es in yo,r i+estye
beha*ior or appearan#e: 5o, #an eep yo,r ob and yo,r +riends #ontin,e to i*e in yo,r
ni#e ho,se and ,st enoy i+e as ,s,a:
Meditation is an interna not eterna a#ti*ity: 5o,r pra#ti#e $i trans+orm yo,r mind
on a s,bte e*e main" yo, more sensiti*e and #ear and "i*in" yo, +resh insi"ht into
ordinary day-to-day eperien#es: S,per+i#ia #han"es are not nat,ra and are ,niey to
impress anyone b,t the deep nat,ra #han"es #reated by meditation are rea and
bene+i#ia both +or yo,rse+ and others:
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"
The Medtaton #esson
#t
Sit #om+ortaby in either the se*en-point post,re or some other re#ommended position
see pa"e 23@: Spend a +e$ min,tes settin" yo,r body and mind: De#ide $hi#h
meditation yo, $i do and +or ho$ on" yo, $i meditate and determine not to do
anythin" ese +or that period o+ time:
It is traditiona to prostrate three times be+ore sittin" do$n to meditate see pa"e 1;;@:Prostration #o,ntera#ts pride: It epresses o,r a##eptan#e that $e ha*e $or to do
probems to so*e and a on" $ay to "o in o,r inner de*eopment: It is not ne#essariy an
a#t o+ s,bmission to somethin" eterna b,t a re#o"nition that the potentia +or $hoeness
and per+e#tion ies $ithin ,s: We are prostratin" to o,r o$n tr,e nat,re $hi#h $e $ant to
a$aen thro,"h meditation: I+ done $ith this ,nderstandin" prostration heps p,t the
mind in the ri"ht state +or meditation:
Mot*ate
Che# ,p on yo,r tho,"hts: Why do yo, $ant to meditate? What do yo, hope to
a#hie*e? As $ith any a#ti*ity the #earer and more +irmy $e set o,r "oa the stron"er is
o,r moti*ation and the more iey $e are to s,##eed:
A short-term "oa o+ meditation is simpy to #am do$n and rea: More +ar-rea#hin" is
the aim e*ent,ay to penetrate thro,"h to a #ompete ,nderstandin" o+ the nat,re o+
reaity as an antidote to ,nhappiness and dissatis+a#tion: 'o$e*er the most atr,isti# and
th,s the hi"hest aim o+ meditation is to a#hie*e eni"htenment in order to hep others "ain
it too: This aspiration is no$n in Sansrit as bodhichitta: It is the most +ar-rea#hin"
obe#ti*eJthe Mahayana moti*ationJand ine*itaby the other "oas $i be rea#hed on
the $ay: I+ yo, are #om+ortabe $ith this idea yo, #an start yo,r meditation by thinin"G
HI am "oin" to do this meditation in order to attain eni"htenment so that I #an hep a
bein"s attain that state as $e:
'o$e*er it may be di++i#,t +or yo, to thin that yo,r reason +or meditatin" is to attain
eni"htenmentJthis "oa may seem too *ast or +ar-distant +or yo, to reaisti#ay #onsider
Jb,t yo, may sti ha*e an atr,isti# $ish to be more bene+i#ia to others: In that #ase
yo, #o,d thin somethin" ie thisG HI $ish to pra#ti#e meditation in order to de#rease
the ne"ati*e ener"y in my mindJan"er se+-#enteredness atta#hment pride and so
+orthJand to in#rease my positi*e 8,aities s,#h as o*e #ompassion patien#e and
$isdom: In this $ay I $i ha*e more bene+i#ia positi*e ener"y to brin" into my
intera#tions $ith others and to send o,t into the $ord:
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Whi#he*er yo,r moti*ation thin it thro,"h #eary be+ore pro#eedin" $ith yo,r
meditation:
I+ yo, +ee it $o,d hep yo,r pra#ti#e yo, #an say either a the preiminary prayers on
pa"es 1;1K;3 or ,st the prayer o+ re+,"e and bodhi#hitta: Some peope +ind that re#itin"
prayers either mentay or *erbay ind,#es a "ood +rame o+ mind +or meditation by
remindin" them o+ the $isdom and other 8,aities they $ant to a#hie*e: I+ yo, do prayre+e#t on the meanin" o+ ea#h prayer so that it +o$s nat,ray +rom yo,r heart:
Medtate
No$ t,rn to the obe#t o+ meditation and eep it +irmy in mind thro,"ho,t the period:
4oo$ the ad*i#e in the #hapter startin" on pa"e 2; i+ yo, #ome ,p a"ainst probemsd,rin" the session:
I+ yo, do a stabii!in" meditationJ+or eampe +o#,sin" on the breathJaim to hod
yo,r mind ,n$a*erin"y on the obe#t o+ #on#entration:
I+ yo, do an anayti#a meditation in*esti"ate the topi# $ith +, attention ,nti an
int,iti*e +eein" o+ it arises then pa#e yo,r mind sin"e-pointedyJin other $ords do
stabii!in" meditationJon that insi"ht so that it be#omes iteray one $ith yo,r
eperien#e: When the +eein" or yo,r #on#entration starts to +ade ret,rn to the anayti#apro#ess:
%e+ore startin" the meditation it is important to read the preambe and then to inte"rate
into the meditationJespe#iay anayti#a meditationJthe ideas raised there:
End the meditation $ith a +irm #on#,sion abo,t the topi# based on yo,r insi"ht and
eperien#es d,rin" the session:
Ideay o+ #o,rse it $o,d be best not to need to re+er to this or other boos d,rin" yo,rmeditation b,t ,nti yo, no$ the detais yo, #annot a*oid ha*in" to open yo,r eyes
+rom time to time to #he# on the net sta"e o+ the meditation: Eperiment to +ind the
most #om+ortabe $ay to #ond,#t yo,r sessions:
It is *ery ,se+, to +oo$ the meditations on a CD or MP0 payer or to tae it in t,rns
$ith a +eo$ meditator to read o,t the meditations to ea#h other:
Whi#he*er method yo, ,se the important point is to be reaed and +ree o+ a ,nreaisti#
epe#tations abo,t the $ay yo, thin the session sho,d "o: 4oo$ the instr,#tionsJandyo,r o$n $isdomJas $e as yo, #an don.t pani# and ha*e #on+iden#e/
Dedcate
E*ery time yo, meditate e*en +or ,st a +e$ min,tes yo, #reate positi*e ener"y and
de*eop some de"ree o+ insi"ht: The e++e#ts o+ this ener"y and insi"ht are determined by
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yo,r tho,"hts and attit,des as yo, mo*e +rom meditation to ordinary a#ti*ity: I+ yo,
+inish the session in an ,nhappy +rame o+ mind or r,sh o++ too 8,i#y m,#h o+ the
ener"y is iey to be ost:
%e+ore yo, ea*e yo,r meditation seat tae a +e$ min,tes to re#a yo,r reasons and
moti*ation +or doin" the session and dedi#ate yo,r ener"y and insi"ht to the +,+iment o+
these obe#ti*es: Cear dedi#ation in this $ay stabii!es the insi"ht and ens,res thatres,ts #ome: See pa"e 1;3 +or dedi#ation prayers:@
And don.t +or"et to brin" the "ood eperien#es o+ the meditation into yo,r daiy
a#ti*ities: Instead o+ a#tin" and rea#tin" imp,si*ey and +oo$in" yo,r tho,"hts and
+eein"s here and there $at#h yo,r mind #are+,y be a$are and try to dea si+,y
$ith probems as they arise: I+ yo, #an do this e*ery day yo,r meditation has been
s,##ess+,:
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0
Post+re
Mind and body are interdependent: %e#a,se the state o+ one a++e#ts the state o+ the other
a #orre#t sittin" post,re is emphasi!ed +or meditation: The se*en-point post,re ,sed byeperien#ed meditators +or #ent,ries is re#ommended as the best:
&egs
The best position +or meditation is the *ara or +,-ot,s position $here yo, sit #ross-
e""ed $ith ea#h +oot pa#ed soe ,p$ard on the thi"h o+ the opposite e": This positionis di++i#,t +or many peope b,t pra#ti#in" yo"a or stret#hin" eer#ises may oosen yo,r
e"s eno,"h to be abe to sit this $ay +or a short time and #ontin,ed pra#ti#e $i enabe
yo, to maintain it +or in#reasin"y on"er periods: The *ara post,re "i*es the best
s,pport to the body b,t is not essentia so don.t $orry i+ yo, are ,nabe to do it:
An aternati*e position is the ha+-ot,s $here the e+t +oot is on the +oor ,nder the ri"ht
e" and the ri"ht +oot on top o+ the e+t thi"h: 5o, #an aso sit in a simpe #ross-e""ed
post,re $ith both +eet on the +oor:
'a*in" a mat or #arpet beneath yo, and a #,shion or t$o ,nder yo,r b,tto#s $i enabe
yo, to sit #om+ortaby +or on"er periods $ith a strai"ht ba# and a*oid n,mbness in
yo,r e"s and +eet:
I+ yo, are ,nabe to sit in any o+ these #ross-e""ed positions yo, #an meditate in a #hair
or on a o$ santed ben#h: The important thin" is to be #om+ortabe:
Arms
'od yo,r hands oosey on yo,r ap abo,t t$o in#hes beo$ the na*e ri"ht hand on top
o+ the e+t pams ,p$ard $ith the +in"ers ai"ned: The t$o hands sho,d be si"hty
#,pped so that the tips o+ the th,mbs meet to +orm a trian"e: Sho,ders and arms sho,d
be reaed: 5o,r arms sho,d not be pressed a"ainst yo,r body b,t hed a +e$ in#hes
a$ay to ao$ #ir#,ation o+ airG this heps to pre*ent seepiness:
%ack
5o,r ba# is most important: It sho,d be strai"ht hed reaed and i"hty ,pri"ht as i+
the *ertebrae $ere a pie o+ #oins: It mi"ht be di++i#,t in the be"innin" b,t in time it $i
be#ome nat,ra and yo, $i noti#e the bene+itsG yo,r ener"y $i +o$ more +reey see
pa"e 191@ yo, $on.t +ee s,""ish and yo, $i be abe to sit #om+ortaby in meditation
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+or in#reasin"y on"er periods:
Eyes
Ne$ meditators o+ten +ind it easier to #on#entrate $ith their eyes +,y #osed: This is
8,ite a##eptabe: 'o$e*er it is re#ommended that yo, ea*e yo,r eyes si"hty open to
admit a itte i"ht and dire#t yo,r "a!e do$n$ard: Cosin" yo,r eyes may be an
in*itation to s,""ishness seep or dream-ie ima"es a o+ $hi#h hinder meditation:
aw
5o,r a$ sho,d be reaed and teeth si"hty apart not #en#hed: 5o,r mo,th sho,d
aso be reaed $ith the ips to"ether i"hty:
Tong+e
The tip o+ yo,r ton",e sho,d to,#h the paate ,st behind the ,pper teeth: This red,#es
the +o$ o+ sai*a and th,s the need to s$ao$ both o+ $hi#h #o,d be distra#tin" as
yo,r #on#entration in#reases and yo, sit in meditation +or on"er periods:
'ead
5o,r ne# sho,d be bent +or$ard a itte so that yo,r "a!e is dire#ted nat,ray to$ard
the +oor in +ront o+ yo,: I+ yo,r head is hed too hi"h yo, may ha*e probems $ith
menta $anderin" and a"itation and i+ dropped too o$ yo, #o,d eperien#e menta
hea*iness or seepiness:
This se*en-point post,re is most #ond,#i*e to #ear ,nobstr,#ted #ontempation: 5o,
mi"ht +ind it di++i#,t in the be"innin" b,t it is a "ood idea to #he# e*ery point at the
start o+ yo,r session and try to maintain the #orre#t post,re +or a +e$ min,tes: With+amiiarity it $i +ee more nat,ra and yo, $i be"in to noti#e its bene+its:
The pra#ti#e o+ hatha yo"a or other physi#a dis#ipines #an be a "reat hep in oosenin"
ti"ht m,s#es and oints th,s enabin" yo, to sit more #om+ortaby: 'o$e*er i+ yo, are
,nabe to adapt to sittin" #ross-e""ed yo, #an mae a #ompromise bet$een per+e#t
post,re and a reaed state: In other $ords eep yo,r body and mind happy #om+ortabe
and +ree o+ tension:
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2
Common Problems
)estlessness and dstractons
At times d,rin" a meditation session the mind is *ery restess and o,r attention is
#ontin,ay distra#ted by other thin"s: These #an in#,de eterna obe#ts ie so,nds b,t
aso interna distra#tions s,#h as memories o+ the past +antasies abo,t the +,t,re or
in#essant #hatter abo,t $hat.s happenin" in the present: S,#h tho,"hts are o+ten
a##ompanied by dist,rbin" emotions s,#h as atta#hment "raspin" at peasant
eperien#es@F an"er or hatred obsessin" o*er $hat someone did that h,rt or irritated ,s@F+earF do,btF eao,syF or depression: Normay $e ,st et the mind r,n ie this $itho,t
tryin" to #ontro it so menta $anderin" has be#ome a deepy in"rained habit:
It is not easy to "i*e ,p habits b,t $e sho,d re#o"ni!e that this oneJthis menta
e#itement as it.s #aedJis the *ery opposite o+ meditation: As on" as $e are b,sy
r,nnin" in #ir#es on the s,r+a#e o+ the mind $e $i ne*er penetrate to its depths and
ne*er de*eop the #on#entration $e need +or per#ei*in" reaity:
There are a n,mber o+ methods +or #o,ntera#tin" menta e#itement: One is to +o#,s+irmy on the breath and et the mind be#ome as #am and e*en as the nat,ra rhythm o+
yo,r breathin" see pa"e 0;@: E*ery time yo,r attention $anders brin" it ba# to the
breath: Obser*e $hate*er tho,"hts and +eein"s arise $itho,t "ettin" in*o*ed in themF
re#a that they are ,st $a*es o+ yo,r mind risin" and +ain": %,t i+ yo,r mind is
stron"y #a,"ht ,p in a dist,rbin" emotion s,#h as atta#hment or an"er it mi"ht be
ne#essary to spend some time $orin" $ith one or more o+ the antidotes to these see
pa"e 122@: On#e yo, ha*e re"ained #ontro o*er yo,r mind yo, #an ret,rn to the main
obe#t o+ the session:
An e++e#ti*e method +rom the Tibetan tradition +or #amin" the mind is no$n as the
Nine-)o,nd %reathin" Pra#ti#e: This #an be ,sed at the be"innin" o+ a meditation
session or in the midde o+ a session i+ yo,r mind "ets o,t o+ #ontro:
1: 4or the +irst three breaths breathe in thro,"h the ri"ht nostri and o,t
thro,"h the e+t: I+ yo, $ish yo, #an ,se yo,r +ore+in"er to #ose the e+t
nostri $hie yo, breathe in and to #ose the ri"ht $hen yo, breathe o,t:
2: 4or the net three breaths breathe in thro,"h the e+t nostri and o,t
thro,"h the ri"ht: A"ain yo, #an ,se yo,r +ore+in"er to #ose the nostri yo,
are not ,sin":
0: 4or the ast three breaths breathe in thro,"h both nostris and o,t thro,"h
both:
With ea#h breath eep yo,r mind +o#,sed on the breath and on the sensations yo, #an
+ee at the nostris as the breath "oes in and o,t: Do not et yo,r mind be distra#ted by
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tho,"hts or anythin" ese: 5o, #an repeat the nine ro,nds se*era times i+ yo, $ish then
ret,rn to yo,r main meditation pra#ti#e:
Another method re#ommended by Tibetan yo"is is to ima"ine that the mind is en#osed
$ithin a tiny ro,nd seed $hose ,pper hemisphere is $hite and $hose o$er hemisphere
is red sit,ated in the #entra #hanne see pa"e 191@ at the e*e o+ yo,r na*e:
Con#entrate on this ,nti the mind has 8,ieted do$n then ret,rn to the obe#t o+meditation:
I+ yo, are +amiiar $ith the anayti#a meditations on death impermanen#e or s,++erin"
see part 3@ thin brie+y o*er the essentia points o+ any one o+ theseF this o+ten heps to
mae yo,r mind more #am and baan#ed: It mi"ht aso hep to re#a yo,r moti*ationJ
$hy yo, sat do$n to meditate in the +irst pa#eJand th,s stren"then yo,r determination:
I+ menta restessness is a re#,rrin" probem #he# yo,r post,re: The spine sho,d be
*ery strai"ht and the head tited si"hty +or$ard $ith the #hin t,#ed si"hty inJthemind tends to be more restess $hen the head is raised too hi"h: )ed,#in" the amo,nt o+
i"ht in the room #o,d aso hep as bri"ht i"ht #an stir ,p tho,"hts and +eein"s:
Patien#e is essentia in deain" $ith a b,sy mind: Don.t be ,pset $ith yo,rse+ i+ yo,
#an.t eep yo,r attention on the obe#t o+ meditation: It taes time and persistent pra#ti#e
to earn to so$ do$n and "ain some #ontro o*er the mind so be easy on yo,rse+:
#lee,ness and d+llness
The *ery opposite o+ e#itement is seepiness: This #an *ary +rom a d, istess state o+
mind to near-,n#ons#io,sness: It is reated to another o+ o,r habitsG ,s,ay $hen $e
#ose o,r eyes and rea o,r mind and body it.s time to "o to seep/
4irst mae s,re that yo,r ba# is strai"ht and yo,r head is not bent +or$ard too +ar: Open
yo,r eyes ha+-$ay and meditate $ith yo,r "a!e dire#ted at the +oor in +ront o+ yo,:In#reasin" the amo,nt o+ i"ht in the room sho,d aso hep yo, to stay aert:
Another so,tion is to *is,ai!e yo,r mind en#osed $ithin a tiny seed in the #entra
#hanne at the e*e o+ yo,r na*e as be+ore: This time ima"ine that the seed shoots ,p
the #entra #hanne and o,t thro,"h the #ro$n o+ yo,r head: The seed opens and yo,r
mind mer"es $ith *ast empty spa#e: Con#entrate on this eperien#e +or a $hie then
ret,rn to the meditation:
It is possibe that seepiness d,rin" meditation is symptomati# o+ ,nderyin" depressionin $hi#h #ase eperimentin" $ith some o+ the antidotes to depression on pa"e 103 mi"ht
hep:
I+ yo,r mind is sti d, and seepy a+ter ha*in" tried these remedies it $o,d be best to
either tae a breaJyo, #an spash #od $ater on yo,r +a#e "et some +resh air or do
some stret#hin"Jor stop the meditation ato"ether and try a"ain ater:
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Physcal dscomfort
5o,r meditations $i +o$ smoothy i+ yo,r body is reaed and #om+ortabe b,t o+ten it
is di++i#,t to "et it into that state: M,#h o+ o,r physi#a tension is mind-reated arisin"
+rom ,nreso*ed probems +ears $orries or an"er: The most e++e#ti*e so,tion is to
re#o"ni!e these probems and sette them in meditation: A short-term method +or easin"physi#a tensionJto be ,sed either at the be"innin" o+ a meditation session or d,rin" itJ
is to s$eep the body $ith yo,r attention: Start at the top o+ the head and tra*e do$n$ard
thro,"h the body: Con#entrate brie+y on ea#h part and #ons#io,sy et it rea: Ima"ine
that the tension simpy disso*es:
Another method is to breathe deepy and so$y and $ith m,#h #on#entration ima"ine
that the tension or pain ea*es yo,r body $ith ea#h ehaation:
I+ neither o+ these methods $ors yo, #o,d try a more eaborate oneG *is,ai!in" yo,rbody as hoo$: Startin" at the #enter o+ yo,r #hest ima"ine that a the interna soid
parts o+ yo,r body disso*e into i"ht and then into empty spa#e: E*erythin" $ithin yo,r
#hest head arms and e"s "rad,ay disso*es and be#omes empty: 5o,r sin trans+orms
into a *ery thin membrane o+ i"ht to en#ose this empty spa#e: Con#entrate +or a $hie
on this eperien#e o+ yo,r body bein" hoo$ ie a baoon:
I+ sittin" #a,ses dis#om+ort or painJin the nees or ba# +or eampeJit is a ri"ht to
#han"e to a more #om+ortabe position: As meditation is an a#ti*ity o+ the mind not the
body it is more important to eep the mind #ear and #om+ortabe: 'o$e*er at times it is,se+, ,st to observethe pain $hi#h is a #ons#io,s eperien#e a menta per#eption and
try to o*er#ome the ,s,a +ear+, rea#tion to it: Instead o+ "i*in" it the abe Hpain see it
as ,st a sensation another type o+ ener"y: Doin" s,#h anaysis sho,d "i*e yo, more
insi"ht into the $orin"s o+ yo,r mind and hep yo, de*eop more #ontro o*er yo,r
physi#a rea#tions:
An etension o+ this method o+ deain" $ith physi#a pain is mentay to in#rease it as
m,#h as possibe: Ima"ine it "ettin" $orse and $orse: A+ter a $hie ret,rn to the ori"ina
painJ$hi#h no$ appears m,#h ess pain+, than be+ore/
Another method is to *is,ai!e the s,++erin" o+ a the bein"s o+ the ,ni*erse and then
$ith "reat #ompassion brin" it mentay into the pain yo, are eperien#in" no$: Thin
that yo, ha*e taen on the pain o+ a bein"s $ho are th,s +reed o+ a their s,++erin":
'od this tho,"ht and reoi#e in it +or as on" as yo, #an:
It is "ood to eperiment $ith these methods +or deain" $ith painJb,t be #are+, not to
o*erdo them and #a,se yo,rse+ an in,ry/
Nose
Atho,"h it is best to meditate in a 8,iet pa#e it.s not a$ays possibe to +ind one: In the
#ity $e hear tra++i# Ts and m,si# ids payin" peope tain" and yein" airpanes
passin" o*erhead: %,t e*en o,t in the #o,ntry or hi"h in the mo,ntains there are so,ndsG
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birds and animas the $ind bo$in" a stream or ri*er: It.s ,nreaisti# to thin $e #an
+ind a per+e#ty so,nd-+ree pa#e to meditate and it.s mistaen to thin that $e #an ony
meditate $hen there is no noiseF rather it.s a 8,estion o+ earnin" ho$ to dea $ith it:
The probem is not so m,#h the noise itse+ b,t rather ho$ o,r mind rea#ts to it: I+ the
noise is peasant s,#h as m,si# $e ie $e +ee attra#ted and $ant to pay attention to it
rather than o,r obe#t o+ meditationJthat is attach)ent'I+ the noise is ,npeasant $e+ee irritation or aversion: Either $ay $e "et st,# to the noise and it.s di++i#,t to et "o
o+ it and #arry on $ith the meditation: O,r mind starts main" #ommentary abo,t the
noiseG $hat it is $ho.s main" it re#ain" simiar eperien#es in the past thinin" o+
tryin" to mae it stop and so on: It.s these tho,"hts and +eein"s that are the probem:
The best $ay to dea $ith this sit,ation is to re#o"ni!e $hat is happenin" in yo,r mind
and earn to ,st be a$are o+ the noise $itho,t rea#tin" and main" #ommentary on it:
)eai!e that yo, #an.t stop the $ord +rom main" noise ,st be#a,se yo, are meditatin"
b,t yo, #an $or on ho$ yo,r mind rea#ts: 5o, mi"ht re#a times $hen yo, $erest,dyin" +or an eam or en"rossed in readin" a reay "ood boo and ho$ yo, $ere
obi*io,s to noise aro,nd yo,: 5o, #an earn to do the same $hie meditatin":
One $ay to do this is to "enerate a stron" positi*e moti*ation at the be"innin" o+ yo,r
session see pa"e 2>@ so that yo, +ee oy+, and enth,siasti# abo,t meditatin": %ein"
ha+-hearted abo,t meditation or seein" it as a #hore maes it di++i#,t to stay +o#,sed on
the obe#t:
Another ,se+, te#hni8,e is to mae menta notes see pa"e 3>@ s,#h as Hnoise orHm,si# or Hbird then et "o o+ them and brin" yo,r a$areness ba# to yo,r obe#t o+
meditation: 5o, #an aso mae menta notes o+ $hate*er rea#tions yo, noti#e in yo,r
mindG H+eein" attra#ted or H+eein" a*ersion Hthinin" or Hrememberin" then et "o
o+ these as $e:
Worin" on yo,r mind is the best so,tion b,t it.s O7 to try to stop or red,#e the noise i+
that doesn.t #a,se probems +or anyone: 5o, #an aso arran"e yo,r s#hed,e so that yo,
meditate $hen thin"s are more 8,iet s,#h as eary in the mornin" or $ear ear p,"s/
#trange mages and sensatons
Meditators sometimes eperien#e ,n,s,a ima"es appearin" in the mind or sensations
s,#h as the body epandin" or shrinin" or the mind +oatin" o,tside the body: These are
norma rea#tions as the mind ad,sts itse+ to ne$ a#ti*ity and nothin" to $orry abo,t:
On the other hand do not be atta#hed to s,#h eperien#es or try to repeat themJthis $i
ony distra#t yo, +rom the rea p,rpose o+ meditation: Simpy obser*e $hate*er ima"es or
+eein"s arise $itho,t #in"in" to or ree#tin" them and et them disappear o+ their o$n
a##ord:
'o$e*er i+ any dist,rbin" eperien#e o##,rs +re8,enty and yo, are ,nabe to +ree
yo,rse+ +rom it yo, sho,d #ons,t a meditation tea#her or a more eperien#ed
pra#titioner: It mi"ht be best to dis#ontin,e yo,r pra#ti#e ,nti yo, re#ei*e their ad*i#e:
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Dsco+ragement
We o+ten hear peope #ompain HI #an.t meditateF I.*e tried b,t it doesn.t $or or HI.*e
been meditatin" +or so many months b,t nothin" is happenin": 'o$e*er the probem is
,s,ay that they are epe#tin" too m,#h too 8,i#y:
We need to be reaisti#: Most o+ ,s ha*e ne*er in o,r i*es tried to ,nderstand o,r mind
or #ontro o,r tho,"hts and +eein"s: Od habits are not easy to brea: E*en i+ the res,ts
o+ daiy meditation don.t appear +or t$o or three yearsJatho,"h this is hi"hy ,niey
Jit sho,d not be a #a,se +or $orry or despair:
Positi*e #han"es do not appear s,ddeny o,t o+ the b,e b,t de*eop so$y "rad,ay
itte by itte e*ery day so be patient $ith yo,rse+: )emember ,st main" an e++ort to
,nderstand and #ontro the mind is meditation: I+ yo, are tryin" to do $hat is best +or
yo,rse+ and others yo, #an +ee #on+ident that yo,r meditation is $orth$hie:
O+ten ne$ meditators thin that their ne"ati*e minds are "ettin" $orse not better/ And
they +ee that it is meditation that has #a,sed this: Consider ho$e*er $hat happens $hen
yo, $ash #othes: When yo, +irst p,t them into $ater a #ertain amo,nt o+ dirt #omes o,t:
As yo, #ontin,e to s#r,b them the $ater "ets dirtier and dirtier: 5o, mi"ht e*en be
s,rprised by the amo,nt o+ dirt that they #ontained: It $o,d be +ooish to bame the soap
$ater and s#r,bbin" +or the dirtJthe pro#ess o+ $ashin" merey re*eas $hat is there
aready and is the ri"ht method +or #ompetey remo*in" the dirt:
Simiary meditation is the $ay to p,ri+y the mind o+ $hat is aready thereG at +irst $e
dis#o*er the "ross ne"ati*ities then the more s,bte ones:
So be patient and don.t $orry/
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Part Three
MEDITATION# ON T'E MIND
1
Medtaton on the %reath
As mentioned earier one ind o+ meditation stabii!in" meditation is +or the p,rpose o+
de*eopin" #on#entration: Con#entration is a nat,ra 8,aity o+ o,r mindJ$e ,se it $hen
$e st,dy $or $at#h T or read a boo: %,t o,r abiity to #on#entrate is imitedJo,r
mind is easiy distra#tedJand the thin"s $e #on#entrate on are not ne#essariy bene+i#ia
+or o,rse*es and others: Con#entration in itse+ is not positi*eJit depends on ho$ $e
,se it: A ban robber +or eampe needs *ery "ood #on#entration to #arry o,t his #rime:As the "oa o+ spirit,a pra#ti#e is +reein" o,r minds +rom ne"ati*e tho,"hts and
emotions and attainin" per+e#t #arity pea#e and oy $e need to earn to #on#entrate o,r
mind on positi*e bene+i#ia obe#ts:
Stabii!in" meditation in*o*es +o#,sin" the mind on an obe#t and brin"in" it ba#
$hene*er it $anders a$ay: Amon" the many obe#ts re#ommended by the %,ddha to ,se
+or de*eopin" #on#entration the breath is one o+ the best: We are breathin" a the time
any$ay so $e don.t ha*e to #on,re ,p some obe#t to +o#,s o,r mind on: Aso as o,r
breathin" is happenin" ri"ht here ri"ht no$ +o#,sin" on it heps o,r mind stay in thepresent the here-and-no$ rather than "ettin" ost in memories o+ the past or +antasies
abo,t the +,t,re: 4oo$in" the breath $ith o,r attention has a nat,ray #amin" e++e#t on
o,r mind th,s 8,ietin" o,r normay b,sy tho,"hts: The +o,rteenth #ent,ry Tibetan
meditation master e Tson"hapa in his boo The Great Treatise on the Graduated
Path to #nlighten)ent said that i+ yo, ha*e a ot o+ dis#,rsi*eness yo, sho,d de+initey
meditate on the breath:
There are se*era 8,aities o+ the mind that are essentia in de*eopin" "ood
#on#entration: One o+ these is mind+,ness or re#oe#tion $hi#h enabes ,s toremember a +amiiar obe#t ie o,r breath@ $itho,t +or"ettin" it or $anderin" to other
obe#ts: Mind+,ness aso enabes ,s to eep in mind $hat $e.re s,pposed to be doin"
$hie $e are sittin" there and not to "et #ompetey spa#ed o,t/
Another essentia 8,aity is dis#riminatin" aertness $hi#h ie a sentry $at#hes o,t +or
distra#tions: Aertness no$s $hat.s happenin" moment by momentJ$hether o,r mind
is payin" attention to the obe#t o+ meditation or has $andered o++ to somethin" ese: It is
aso abe to re#o"ni!e ne"ati*e tho,"hts and emotions s,#h as an"er and desire $hi#h
dist,rb o,r mind and #an ead to probems +or o,rse*es and others: De*eopin" theabiity to re#o"ni!e these $hen they arise in o,r mind and do somethin" abo,t them
be+ore they es#aate heps ,s to a*oid a ot o+ s,++erin":
Mind+,ness and aertness are th,s essentia +or s,##ess+, meditationF and in o,r day-to-
day i*es they eep ,s #entered aert and #ons#ientio,s hepin" ,s to no$ $hat is
happenin" in o,r mind as it ha!!ensand th,s to dea si+,y $ith probems as they
arise:
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5o, #an ,se the meditation on the breath either +or yo,r main pra#ti#e or as a preiminary
to other meditations: It is an in*a,abe te#hni8,eG re",ar pra#ti#e heps yo, "rad,ay
be#ome more a$are o+ yo,r inner $ord and "ain more #ontro o*er yo,r mind: 5o, $i
+ee more reaed and more abe to enoy i+e ha*in" "reater sensiti*ity to yo,rse+ and
the peope and thin"s aro,nd yo,: And ,sin" yo,r in#reased mind+,ness in other
meditations yo, $i be abe to maintain yo,r #on#entration +or on"er periods:
Meditation on the breath and stabii!in" meditation in "enera is there+ore important +or
both be"inners and ad*an#ed meditatorsG +or those $ho $ant a simpe te#hni8,e +or
reain" and #amin" the mind and +or serio,s meditators $ho de*ote their i*es to
spirit,a de*eopment:
The ,ractce
%e"in by sittin" in the se*en-point post,re pa"es 23@ or in $hate*er position is most
#om+ortabe +or yo,: )ea a yo,r m,s#es and the other parts o+ yo,r body $hie
eepin" yo,r ba# strai"ht: I+ there is any tension in any part o+ yo,r body et it disso*e
and disappear: &et yo,r breathin" be nat,ra so that yo,r breath +o$s in and o,t in a
nat,ra rhythm:
Motivation'a*e a positi*e moti*ation +or doin" the meditation +or eampe HI am
"oin" to meditate in order to "enerate in my mind more positi*e ener"y and de#rease thene"ati*e ener"y +or the bene+it o+ myse+ and e*eryone ese:
De#ide ho$ on" yo, $i meditate +or i+ yo,.re a be"inner ten to thirty min,tes is
"oodF yo, #an "rad,ay in#rease the en"th o+ time as yo,r #on#entration impro*es@ and
determine that +or the d,ration o+ the session yo, $i eep yo,r attention on the breath in
order to +,+i this p,rpose:
No$ +o#,s yo,r mind on yo,r breathin": 5o, #an do this either by +o#,sin" on the
openin"s o+ yo,r nostris $here yo, #an +ee s,bte sensations as the breath enters andea*es yo,r body or by +o#,sin" on the in-and-o,t mo*ement o+ the abdomen $ith ea#h
breath:
Choose one o+ those t$o pa#es and eep yo,r mind yo,r attention on the sensations
yo, #an +ee at that pa#e d,rin" ea#h inhaation and ehaation o+ yo,r breath: %rin"
yo,r mind ba# to this pa#e e*ery time it $anders a$ay:
I+ yo, $ish yo, #an #o,nt yo,r breaths: 5o, may +ind this hep+, to eep yo,r mind
#on#entrated: 5o, #o,nt ea#h +, inhaation and ehaation o+ the breath as one:
5o, #an say to yo,rse+ H%reathin" in breathin" o,t one: %reathin" in breathin" o,t
t$oL and so on: Co,nt ,p to +i*e or ten breaths then start a"ain at one: I+ yo,r mind
$anders in the midde o+ the #o,ntin" "o ba# and start a"ain at one: Contin,e #o,ntin"
in ro,nds o+ +i*e or ten breaths and brin"in" yo,r attention ba# to the breath e*ery time
it $anders a$ay: I+ yo,r mind be#omes more stabe and is abe to stay +o#,sed on the
breath $itho,t needin" to #o,nt then yo, #an dispense $ith the #o,ntin":
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Don.t try to #ontro yo,r breathF ,st breathe normay and "enty: Ine*itaby tho,"hts
$i appear and yo,r attention $i be distra#ted by them b,t as soon as yo, reai!e this
has happened brin" yo,r mind ba# to the breath:
&earn to ha*e a ne,tra attit,de to$ard yo,r tho,"hts bein" neither attra#ted nor
rep,sed: In other $ords do not rea#t $ith disie $orry e#itement or #in"in" to any
tho,"ht ima"e or +eein" that arises: Merey noti#e its eisten#e and ret,rn yo,rattention to the breath: E*en i+ yo, ha*e to do this +i+ty times a min,te don.t +ee
+r,strated/ %e patient and persistentF e*ent,ay yo,r tho,"hts $i s,bside:
It may be hep+, to thin that yo,r mind is ie the sy and tho,"hts are ie #o,ds:
Co,ds #ome and "o in the syJthey do not stay on" nor do they ater the nat,ra
stiness and spa#io,sness o+ the sy: In the same $ay tho,"hts #ome and "o in the #ear
spa#e o+ yo,r mindF they are transient momentary: I+ yo, #an simpy noti#e them and et
them "o brin"in" yo,r attention a"ain and a"ain to the breath the tho,"hts $i
disappear on their o$n:
%e #ontent to stay in the present: A##ept $hate*er +rame o+ mind yo, are in and $hate*er
arises in yo,r mind $itho,t ,d"in" it as "ood or bad: %e +ree o+ epe#tation #in"in"
and +r,stration: 'a*e no $ish to be some$here ese to be doin" somethin" ese or e*en
to +ee some other $ay: %e #ontent ,st as yo, are:
When yo,r si has de*eoped and yo,r abiity to a*oid distra#tions has in#reased yo,
#an tae yo,r aertness a step +,rther: Mae menta notes o+ the nat,re o+ the tho,"hts
that arise s,#h as Hthinin" Hmemory H+antasy H+eein" an"ry Hatta#hmentHhearin" a so,nd H+eein" bored or Hpain: As soon as yo, ha*e noted the tho,"ht or
+eein" et it "o re#ain" its impermanent nat,re:
Another te#hni8,e is to ,se yo,r distra#tions to hep yo, "ain insi"ht into the nat,re o+
the mind: When a tho,"ht arises instead o+ +o#,sin" on the tho,"ht itse+ +o#,s on the
thiner: This means that one part o+ the mind dis#riminatin" aertness taes a oo at
another part a distra#tion: The dist,rbin" obe#t $i disappear b,t hod yo,r attention
on the thiner +or as on" as yo, #an: A"ain $hen another tho,"ht #omes +o#,s on the
thiner and +oo$ the same pro#ed,re: )et,rn to $at#hin" the breath on#e thedistra#tions ha*e passed:
These methods +or handin" distra#tions #an be appied to any meditation: It is no ,se
i"norin" or s,ppressin" dist,rbin" tho,"hts or ne"ati*e ener"y be#a,se they $i re#,r
persistenty:
I+ a tho,"ht or +eein" is parti#,ary dist,rbin" and yo, are ,nabe to et "o o+ it yo,
mi"ht need to tae a short brea +rom meditatin" on the breath and ,se one o+ the
methods +or deain" $ith ne"ati*e ener"y on pa"e 122: On#e the dist,rbin" emotion ismore ,nder #ontro yo, #an ret,rn to +o#,sin" on the breathin":
DedicationWhen it.s time to end the session +ee "ood abo,t $hat yo, ha*e done: Don.t
,d"e yo,r meditation $ith tho,"hts s,#h as Hthat $as a o,sy meditationF my mind $as
a o*er the pa#e: )emember that ,ust )a(ing the effortto meditate is in itse+ *ery
meanin"+, and bene+i#ia: )eoi#e in the positi*e ener"y yo, ha*e "enerated and
dedi#ate it to the bene+it o+ a bein"sJmay their minds may be#ome +ree +rom probems
and ,nhappiness and be +ied instead $ith pea#e and oy:
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"
Medtaton on the Clarty of the Mnd
The reaity o+ o,r eisten#e is that $e are a #ombination o+ body and mind: Ea#h o+ these
in t,rn is a #ombination o+ many parts a #onstanty in a state o+ +,: Bn+ort,natey o,re"o is not satis+ied $ith s,#h a simpe epanation: It #ompi#ates matters by +abri#atin" a
*ie$ o+ an I or se+ based on o,r #on#eptions ies and disies: We thin HI.m
attra#ti*e HI.m ,"y HI.m a "ood dan#er HI $on.t s,##eed HI ha*e a bad temper:
We beie*e these proe#tions and ass,me they are permanent and ,n#han"in":
We do the same $ith peope and obe#ts in the $ord aro,nd ,s: We believeHhe is ,"y
Hshe is "ood: We b,id ,p o,r o$n eaborate and *ery soid pi#t,re o+ reaity and hod
on to it ,n8,estionin"y:
Meditation on the #arity o+ the mind is an e++e#ti*e antidote to o,r #on#rete proe#tions:
We #an "ain a dire#t eperien#e o+ the #ear non-materia transient nat,re o+ a
tho,"hts +eein"s and per#eptions th,s $eaenin" the tenden#y to identi+y $ith them:
As the s,be#tJthe mindJso+tens so too do its proe#ted obe#tsF they so$y ose their
#on#reteness: The +eein" o+ disie to$ard the Hbad person may sti arise thro,"h habit
b,t $e ha*e the spa#e to re#a HThis is a proe#tion o+ my tho,"ht $hi#h is #ear and
transitory: It rises ie a $a*e in my mind and soon $i pass: The obe#t does not eist in
the $ay I see it:
This meditation is espe#iay e++e#ti*e +or so+tenin" o,r *ie$ o+ o,r o$n se+: Normay
o,r se+-esteem is o$ based on past mistaes personaity +a,ts bad habits and the ie:
%,t an"er eao,sy se+ishness depression and the other probems that ha,nt ,s are
)ental eperien#es and there+ore #ear and transitory: These states o+ mind de!end +or
their eisten#e on o,r beie+ in them/ %y re#o"ni!in" this in meditation on the mind.s
nat,re $e earn to et "o o+ and stop identi+yin" $ith these eperien#es:
O,r intrinsi# nat,re is #ear and p,re and is $ith ,s t$enty-+o,r ho,rs a day: The
ne"ati*ities that rise and +a ie $a*es on the o#ean o+ o,r #ons#io,sness are temporary
and #an be eiminated: Consistent pra#ti#e o+ this meditation $i e*ent,ay "enerate a
#ertainty abo,t this p,re nat,re to the point $here it be#omes o,r reaity o,r a#t,a
eperien#e: This is a nat,ra step to$ard ,nderstandin" the more s,bte nat,re o+ se+ and
a phenomenaG their emptiness o+ inherent eisten#e see pa"e 60@:
The ,ractce
Motivation'a*e a positi*e moti*ation +or doin" the meditation:
%e"in by breathin" in deepy thro,"h both nostris brin"in" the air do$n to the stoma#h
hodin" it +or a moment and then ehain" so$y and "enty thro,"h yo,r p,rsed ips:
)epeat this t$o more times then breathe normay in and o,t thro,"h yo,r nose: Obser*e
yo,r breathin" $itho,t thinin" $itho,t #on#ept,ai!in": On#e yo,r a$areness has
be#ome sharp t,rn yo,r attention to the #arity o+ yo,r #ons#io,sness:
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5o,r #ons#io,sness or mind is $hate*er yo, are eperien#in" at the momentG sensations
in yo,r body tho,"hts +eein"s per#eptions o+ so,nds and so +orth: The nat,re o+ ea#h
o+ these eperien#es is #arity $itho,t +orm or #oorF spa#e-ie p,re a$areness: 4o#,s
yo,r attention on this #ear p,re nat,re o+ the mind:
Initiay it mi"ht be di++i#,t to +ind the a#t,a obe#t that is the #arity: I+ so meditate ona menta ima"e o+ #arityJone $ay to "enerate s,#h an ima"e is to *is,ai!e spa#e:
Ima"ine yin" on a hitop and starin" ,p at a sy that is #ompetey #ear and +ree o+
#o,ds: Con#entrate on this *ast ,nobstr,#ted emptiness: Ima"ine that it +o$s do$n and
embra#es yo, and yo,r s,rro,ndin"sF e*erythin" be#omes empty ie spa#e: 'od this
eperien#eF +ee that the nat,re o+ yo,r mind is ie this #ear empty spa#e:
Tho,"hts and distra#tions $i arise b,t do not rea#t to themF neither +oo$ them nor
ree#t them: )emember that they are #ear by nat,re $itho,t s,bstan#e: Simpy $at#h
them #ome and "o then ret,rn to the a$areness o+ the mind.s #arity:
Do not thin abo,t anythin" d,rin" this meditation: There is no need to $onder $hat the
mind isF simpy observeit its #ear nat,re $hi#h is ie in+inite empty spa#e: That is
s,++i#ient: %e nat,ra: Meditation is simpe and nat,raF it is nothin" spe#ia:
Con#entration means hodin" the mind on an obe#t #ontin,o,sy $itho,t +or"ettin" it:
The a,tomati# res,t o+ #on#entration is a$areness $hi#h is +ree o+ #on#epts: A i"ht
does not need to thin HI am dispein" darnessJit simpy i,minates: A$areness is
an inner i"ht that enabes ,s to see thin"s more #eary: It dispes the hea*iness o+ ho$thin"s appear to ,s th,s $eaenin" o,r #in"in" or a*ersion to them:
Meditate +or short periodsJten to thirty min,tesJ,nti yo,r #on#entration has
impro*ed: Then yo, #an sit +or an ho,r or more or as on" as yo, #an maintain stron"
a$areness: I+ the meditation is "oin" $e yo, $i +ee i"ht and reaed:
DedicationCon#,de the meditation session by dedi#atin" the positi*e ener"y #reated
d,rin" it to the happiness and $e+are o+ e*eryone:
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0
Medtaton on the Contn+ty of the Mnd
The mind has been #ompared to a *ast o#ean and o,r per #eptions tho,"hts and
emotions to $a*es risin" and +ain" on its s,r+a#e: This anao"y heps ,s to ,nderstandthe eperien#es that o##,r $hie $e are meditatin" or "oin" abo,t o,r daiy a#ti*ities:
%,t to "et a +eein" +or $here the mind #omes +rom and $here it "oes to it is ,se+, to
thin o+ it as a ri*er +o$in" thro,"h time:
Ea#h moment o+ mind eads ,ninterr,ptedy to the net: The mind +o$s aon"
#easeessy day and ni"ht a stream o+ #o,ntess momentary eperien#es a$ays
#han"in": Tho,"hts and +eein"s arise and 8,i#y disappear b,t they ea*e imprints that
are #arried on the mindstream:
%,ddhism epains that the mind is $itho,t be"innin" or end ,nie the body $hi#h is
#on#ei*ed born dies and disinte"rates: O,r personaity and eperien#es o+ this i+e are
shaped by the imprints #arried on the mind +rom past i*es: &ie$ise $hate*er $e do
and thin no$ determines o,r +,t,re eperien#es see the meditation on arma pa"e @:
It is ,p to ,sG $e #an be $hate*er $e $ant as on" as $e #hanne o,r ener"ies in that
dire#tion: To do this $e need to ,nderstand the mind and earn ho$ to ,se it si+,y:
A##eptin" the eisten#e o+ other i*es hin"es on ,nderstandin" the mind in this $ay: I+
yo, ha*e been abe to re#a eperien#es +rom past i*es yo, $i reai!e that ,st as this
i+e is the +,t,re o+ those past so too $i it be a past i+e o+ those to #ome: When yo,r
mind has be#ome s,++i#ienty #am yo, $i be abe to see deepy into it and reai!e it as
an e*er-+o$in" stream "oin" +ar ba# in time: When yo, ha*e eperien#ed the reaity o+
past i*es +or yo,rse+ yo, $i then be #on*in#ed o+ their eisten#e:
'o$e*er +or many peope this is an aien idea: 'ere are se*era anayti#a approa#hes to
#onsiderin" the *aidity o+ menta #ontin,ity:
4irst the mind is impermanent transitory #han"in" +rom moment to moment: Th,s it is
an e++e#t a res,tJthe prod,#t o+ #a,ses and #onditions: And the main #a,se o+ a mind is
ne#essariy a pre*io,s moment o+ mind: Ca,ses and their res,ts m,st be the same type o+
phenomena so it.s not possibe +or mind a non-physi#a phenomenon to arise or be
prod,#ed +rom a physi#a phenomenon s,#h as the body ,st as it.s not possibe +or +ire
to be prod,#ed by $ater: Aso as mind is a series o+ e*er-#han"in" moments ea#h
ne#essariy the res,t o+ a pre*io,s moment ho$ #o,d it ha*e a be"innin" in time?
Some peope hod that the mind is the brain or a#ti*ity in the brain: %,t as de+ined here
the mind is the eperien#es themse*esJand ho$ #an tho,"hts and +eein"s be physi#a?
I+ they $ere s#ientists st,dyin" someone.s brain sho,d be abe to see them b,t that isnot the #ase: They #an no$ henthe person is thinin" b,t not hatthey are thinin":
The mind de!ends,pon the brain and the ner*o,s system b,t #annot itse+ bethe brain:
Nor #an one.s mind be deri*ed +rom the minds o+ others s,#h as one.s parents: O,r body
#ame into eisten#e +rom parts o+ o,r parents. bodies b,t o,r mind is a non-physi#a
phenomenon and arises in a #ompetey di++erent $ay: It.s not possibe +or a part o+ one
mind to brea o++ and be#ome a ne$ mind: Aso i+ o,r mind did #ome +rom o,r
parents.minds then $o,dn.t $e be born $ith a o+ their memories and no$ed"e?
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This is #eary not the #ase: O,r present personaity no$ed"e and eperien#es are
ne#essariy the res,t o+ o,r o$n past eperien#es and a#tions: O,r mind there+ore
#omes +rom its o$n pre*io,s #ontin,ity:
The meditation here is *ery hep+, +or eperien#in" o,r o$n mind as a #ontin,o,sy-
+o$in" e*er-#han"in" stream o+ e*ents:
The ,ractce
MotivationSit #om+ortaby and rea: Contempate a positi*e bene+i#ia moti*ation +or
doin" the meditation: Spend some time #on#entratin" on yo,r breath ,nti the mind is
8,iet and #ear:
4irst tae a oo at yo,r present state o+ mind at the tho,"hts and sensations +ashin" by:
,st obser*e them in a deta#hed $ay $itho,t #in"in" to or ree#tin" any o+ them:
No$ start to tra*e ba#$ard thro,"h time: %rie+y sim o*er the #ons#io,s eperien#es
yo, ha*e had sin#e $ain" ,p this mornin":::: Are these part o+ the same stream o+
#ons#io,sness as yo,r present eperien#es?
%e+ore $ain" ,p yo, $ere probaby dreamin": Try to re#a ast ni"ht.s dreams:::: Do
they aso beon" to this same mindstream?
Contin,e to tra#e yo,r menta eperien#es to yesterday t$o days a"o ast $ee ast
month ast yearF t$o +i*e ten years a"o: Contin,e to #he# i+ these eperien#es are o+
the same stream o+ #ons#io,sness:
A*oid "ettin" in*o*ed in any o+ yo,r re#oe#tions: The p,rpose o+ the meditation is not
to rei*e "ood times or sort o,t probems +rom the past b,t to "et a +eein" +or the mind.s#ontin,ity: I+ yo, sho,d +ind somethin" in yo,r memory that yo, $o,d ie to
in*esti"ate +,rther p,t it aside ,nti ater:
(o ba# in yo,r i+e as +ar as yo, #an brin"in" to mind eperien#es +rom yo,r
adoes#en#e and #hidhood:::: Peope are sometimes abe to remember their in+an#y or
e*en the time o+ birth: )ea and open yo,r mind to ao$ s,#h memories to ariseL:
I+ yo, ha*e di++i#,ty a##essin" memories +rom the eary part o+ yo,r i+e don.t $orry:
)eai!e that ,st as yo,r present mindstream is the #ontin,ation o+ eperien#es that yo,canremember those eperien#es in t,rn are the #ontin,ation o+ earier ones that yo, #an
no on"er remember:
No$ thin o+ yo,r birth the time yo, $ere in the $omb and the moment o+ yo,r
#on#eption: I+ yo,r mind is a stream o+ eperien#es ea#h one arisin" +rom the one be+ore
it then did it eist thro,"ho,t these eperien#es or did it be"in to eist at some point?
Consider the di++erent possibiitiesG did it arise +rom yo,r parents. minds? I+ so $hen and
ho$?L Or did it arise o,t o+ no$here $itho,t any #a,ses and #onditions?L Or did it
arise +rom a mindstream that aready eisted be+ore yo, $ere #on#ei*ed in another i+e?
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L See i+ yo, #an open yo,r mind to that possibiity: 5o, mi"ht e*en be abe to "impse a
memory +rom another i+eL:
'a*in" rea#hed ba# into yo,r memory as +ar as yo, #an no$ "enty brin" yo,r
a$areness into the present and a"ain obser*e the tho,"hts and +eein"s that arise: Simpy
eperien#e yo,r stream o+ #ons#io,sness as it #ontin,es to +o$F +ee its moment,mG one
tho,"ht or +eein" eadin" to the net $hi#h eads to the net $hi#h eads to the net onand on:
4inay try to "et some idea o+ $here it "oes +rom here: Contempate yo,r mindstream
+o$in" thro,"h the rest o+ the day and then tomorro$ the #omin" days $ees and
years:::,p ,nti death: What happens then?
Consider the di++erent possibiitiesG does the stream o+ #ons#io,sness s,ddeny #ease to
eist? Does it trans+orm into somethin" ese? Does it #ontin,e on en#o,nterin" ne$
eperien#es?
Consider these possibiities #are+,y ,sin" the reasons "i*en earier: Atho,"h yo,
mi"ht not #ome to any de+inite #on#,sion the important thin" is to oo $ith a #ear and
open mind:
Dedication4inay dedi#ate any insi"ht yo, ha*e "ained to yo,r e*ent,a ,nderstandin"
o+ yo,r mind +or the sae o+ a i*in" bein"s:
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Part 3o+r
ANA&4TICA& MEDITATION#
Abo+t Analytcal Medtaton
The meditations presented here are so,tions to a $ide *ariety o+ probems and $i hep
yo, de*eop a more reaisti# *ie$ o+ yo,r inner and o,ter $ords:
A meditation on emptiness is "i*en +irst as this is the most po$er+, remedy to any
di++i#,ty: It has ,s in*esti"ate o,r sense o+ a soid permanent independent HI $hi#h
ies at the root o+ a o,r probems: 'o$e*er emptiness is a *ery di++i#,t #on#ept and
yo, may +ind this meditation too #haen"in" to be"in $ith so yo, mi"ht $ant to ,st
read thro,"h it then "o ba# to it ater a+ter yo, ha*e more eperien#e $ith the othermeditations: %,t e*en to start 8,estionin" $hat $e ha*e a$ays beie*ed to be tr,e abo,t
o,r eisten#e is *ery $orth$hie:
The other meditations "et ,s to oo at o,r ass,mptions abo,t i+e s,++erin" death o*e
and h,man reationships and to see that it is these ass,mptions and their attendant
epe#tations that #a,se o,r ,nhappiness and +r,strations:
The se#tion on deain" $ith ne"ati*e ener"y "i*es ad*i#e on ho$ to hande probems as
they o##,r in day-to-day i+e:
%e"in the meditations $ith a +e$ min,tesJor as on" as yo, ieJo+ meditation on the
breath so$in" do$n the mind and obser*in" its present state:
Then start the anaysis: Do not et yo,r mind $ander +rom the s,be#t yo, are anay!in"G
the more #on#entrated yo, are the more e++e#ti*e yo,r meditation $i be: Disso*e yo,r
mind in the s,be#t penetratin" it $ith intee#t,a tho,"ht 8,estions ima"es and
i,strations +rom yo,r o$n eperien#e: 5o,r meditation mi"ht tae the +orm o+ an
interna e#t,re as tho,"h yo, $ere epainin" a point to yo,rse+F a debate $ith yo,rse+tain" both sidesF or a +reestye tho,"ht-ad*ent,re:
Do,bts may arise b,t do not "oss o*er them: Do,bts are 8,estions and 8,estions need
ans$ers so be #ear abo,t $hat yo, thin and $hy: Either #ome to a #on#,sion abo,t
the point in 8,estion or ea*e it aside +or the moment and ta#e it a"ain ater: I+ yo, are
,nabe to reso*e yo,r do,bts on yo,r o$n it.s best to #ons,t a tea#her or more
eperien#ed st,dent o+ this tradition:
I+ d,rin" the anaysis yo, sho,d de*eop an int,iti*e eperien#e o+ the s,be#t stopanay!in" and hod the +eein" $ith sin"e-pointed #on#entration +or as on" as possibe:
When the +eein" +ades res,me the in*esti"ation or #on#,de the session: This ,nion o+
anayti#a and stabii!in" meditations is essentia i+ $e are to a#hie*e tr,e mind-
trans+ormation: In anayti#a meditation $e thin abo,t and ,nderstand intee#t,ay a
parti#,ar point and thro,"h stabii!in" meditation $e "rad,ay mae it a part o+ o,r
*ery eperien#e o+ i+e:
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Medtaton on Em,tness
A %,ddhist tea#hin"s are +or the p,rpose o+ eadin" one "rad,ay to the reai!ation o+
emptiness: 'ere e)!tinessmeans the emptiness o+ inherent #on#rete eisten#eF and thetota eradi#ation +rom o,r mind o+ this +ase $ay o+ seein" thin"s mars o,r a#hie*ement
o+ eni"htenment b,ddhahood:
What isHemptiness o+ inherent eisten#e? In pra#ti#a terms $hat does it mean? So-
#aed inherent eisten#eJ$hi#h a thin"s are said to a# to be empty o+Jis a 8,aity
that $e instin#ti*ey proe#t onto e*ery person and e*erythin" $e eperien#e: We see
thin"s as +,y soidy eistin" in and o+ themse*es +rom their o$n side ha*in" their
o$n nat,re 8,ite independent o+ #a,ses #onditions parts or o,r o$n mind eperien#in"
them:
Tae a tabe +or eampe: We see a soid independent tabe standin" there and it.s so
ob*io,sy a tabe that it seems ridi#,o,s to e*en 8,estion it: %,t $here is the tabe?
Ima"ine tain" it apart and ayin" the pie#es o,t on the "ro,nd: No$ see i+ yo, #an +ind
the tabeG is it one o+ the e"s? Or its top? Is it the ",e or nais that hod it to"ether? Or
e*en one o+ its atoms?
I+ yo, in*esti"ate thoro,"hy yo, $i dis#o*er that yo, simpy #annot +ind the tabe yo,
thin is there: That does not mean there is no tabe at a: There isa dependenty-eistin"
#han"in"-+rom-moment-to-moment tabeJthe Htabe that $e merey abe onto its parts
Jb,t this is not $hat $e see: This is the #r, o+ the probem: We eperien#e not the bare
reaity o+ ea#h thin" and ea#h person b,t an ea""erated +ied-o,t ima"e o+ it proe#ted
by o,r o$n mind: This mistae mars e*ery one o+ o,r menta eperien#es is 8,ite
instin#ti*e and is the *ery root o+ a o,r probems:
This per*asi*e menta disorder starts $ith the misapprehension o+ o,r o$n se+: We are a
#omposite o+ bodyJa mass o+ +esh bones sin #es and atomsJand mindJa stream
o+ tho,"hts +eein"s and per#eptions: This #omposite is #on*enienty no$n as HMary
H'arod H$oman or Hman: It is a temporary aian#e that ends $ith the death o+ the
body and the +o$in" on o+ the mind to other eperien#es:
These star ,nembeished +a#ts #an be rather dis8,ietin": A part o+ ,s the e"o #ra*in"
se#,rity and immortaity in*ents an inherent independent permanent se+: This is not a
deiberate #ons#io,s pro#ess b,t one that taes pa#e deep in o,r s,b#ons#io,s mind:
This +antasi!ed se+ appears espe#iay stron"y at times o+ stress e#itement or +ear: 4or
eampe $hen $e narro$y es#ape an a##ident there is a po$er+, sense o+ an I that
neary s,++ered death or pain and m,st be prote#ted: That I does not eistF it is aha,#ination:
O,r a