A View on Buddhism

MEDITATION PRACTICE
PAGE CONTENTS
How to Meditate
Setting Our Motivation
Common Problems during Meditation
Post Meditation
"If there is something you truly want to know,
then you truly want to listen to your own wisdom
!ou know, meditation is learning how to listen with your own wisdom,
so that you "an see
I think why meditation is ama#ingly im$ortant,
is that somehow our un"ons"ious world is mu"h %igger
It is huge, uni&ersal, and we don't understand that one
(editation allows this world to %e light and knowa%le, understanda%le
That is why it is im$ortant
Normally we are totally ro%%ed %y the egotisti", "on&entional mind,
not allowing the fundamental mind to %e fun"tioning
That is why one should ha&e "onfiden"e,
truly through e)$erien"e,
one has "onfiden"e in one's s$iritual *ourney"
By Lama Thubten Yeshe
+O, TO (E-ITATE.
"Te most im!ortant ting is !ra"ti"e in dail# li$e% ten #ou "an &now graduall# te true
value o$ religion' Do"trine is not meant $or mere &nowledge( but $or te im!rovement o$
our minds' In order to do tat( it must be !art o$ our li$e' I$ #ou !ut religious do"trine in
a building and wen #ou leave te building de!art $rom te !ra"ti"es( #ou "annot gain
its value'"
His Holiness the Dalai Lama, from ' A Policy of Kindness'
I would strongl# advise ever#one to ma&e an e$$ort to
start wit a serious "ourse in meditation in a "entre or
grou! under te guidan"e o$ an e)!erien"ed tea"er(
!re$erabl# wit at least a $ew da#s in silen"e' Tis
sould give #ou a genuine $eeling o$ te e$$e"t tat
meditation "an ave on te mind' Man# !eo!le tr# to tea" temselves meditation b# reading boo&s
et"'( but I &now onl# ver# $ew entusiasti" sel$*taugt meditators' So a !ro!er "ourse( i$ !ossible
wit a +uali$ied tea"er is invaluable' ,urtermore( one sould realise tat "ontinuit# in meditation
is "onsidered essential- better $ive minutes a da#( ever# da#( tan two ours on"e a wee&' ,or
e)am!le( $ive minutes in te morning are li&el# to be"ome longer over time( and "an easil# be"ome
!art o$ #our ever#da# li$e'
Man# !eo!le dis"over it +ui"&l# be"omes more essential and el!$ul tan a good brea&$ast or .te
$irst "u! o$ "o$$ee. in te morning' In te evening( it "an be a good wa# to sto! te worries o$ te
da# and go to slee! in a "om$ortable state o$ mind' Peo!le wo ave !roblems getting to slee! ma#
dis"over tat wit an evening meditation /ust be$ore going to bed( te mind be"omes mu" "almer
and getting to slee! is no !roblem an#more' 0ltimatel#( meditation "an be"ome a "ontinuous state
o$ mind( but tat obviousl# ta&es a lot o$ training1abituation'
2e$ore starting meditation( ideall# we need to ta&e "are o$ a $ew tings-
* a +uiet !la"e 3using musi" is ni"e $or rela)ing( but not reall# meditation4( swit"ing o$$ te !one
will el!'
* ma&e sure #ou are not too tired( earl# morning is generall# said to be te best time'
* sit "om$ortable% most !eo!le li&e a "usion under teir beind( te room is best not too warm or
"old'
* wear loose( "om$ortable "loting'
* tr# to "reate "ontinuit# in time and !la"e to be"ome abituated to te "ir"umstan"es o$ meditation'
The /ody-
* &ee!ing te ba"& straigt( in wi"ever !osture #ou meditate is most essential'
* tr# to be "om$ortable and !#si"all# rela)ed( and avoid moving too mu"'
* &ee! te ead straigt( sligtl# bent $orward( &ee! te teet sligtl# a!art( te ti! o$ te tongue
against te u!!er !allet'
* te e#es are best &e!t al$*o!en 3witout reall# loo&ing4( but man# beginners $ind tat too
distra"ting and "lose tem'
* te soulders sould be rela)ed and te ands "an be !ut in one.s la!'
* te legs "an be in te $ull lotus 3wi" not man# 5esterners manage4( but also sim!l# "rossed' In
$a"t( oter !ositions li&e sitting on one.s &nees or on a ben" are good as well' I$ all o$ tese are too
di$$i"ult( #ou "an also use a "air( but remember to sit onl# on te $ront al$ o$ te seat( not leaning
against te ba"& rest to avoid a bent ba"&( and &ee! te $eet $lat on te $loor' 6ee!ing te &nees
warm ma# el! to avoid numbness o$ te legs'
* tr# bell#*breating% not breating wit te "est( but $rom te navel'
* alwa#s remember tat te !osture sould enan"e meditation( not be an obsta"le7 Te 2udda
even taugt one o$ is dis"i!les wo ad man# !roblems wit is !osture to lie down wit is ba"&
on a bed( and ten e +ui"&l# made !rogress% owever( most !eo!le tend to $all aslee! * so it will
not be suitable $or ever#one'''
The (ind-
* be rela)ed but at te same time awa&e and attentive- $inding
#our balan"e ere is not eas#7
* be a "are$ul observer o$ #our own mind and tougts%
sometimes "alled te .little s!# inside.-
,rom Ani Ten8in Palmo( eflections on a !ountain La"e#
Teachin$s on Practical Buddhism#
"As we begin to develo! awareness o$ te mind( te mind
itsel$ a!!ears to divide into two' A new as!e"t o$ te mind
arises' Tis is re$erred to variousl# as te witness( te seer(
te &nower( or te
observer' It witnesses witout /udgment and witout
"omment' Along wit te arrival o$ te witness( a s!a"e
a!!ears witin te mind' Tis enables us to see tougts
and emotions as mere tougts and emotions( rater tan
as .me. and .mine'. 5en te tougts and emotions are no
longer seen as .me. or .mine.( we begin to ave "oi"es' Certain tougts and emotions
are el!$ul( so we en"ourage tem' Oters are not so el!$ul( so we /ust let tem go' All
te tougts and emotions are re"ogni8ed and a""e!ted' Noting is su!!ressed' 2ut now
we ave a "oi"e about ow to rea"t' 5e "an give energ# to te ones( wi" are use$ul
and s&ill$ul and witdraw energ# $rom tose wi" are not'"
The Session-
9' Tr# and set #oursel$ a minimum time tat #ou want to meditate and tr# to sti"& to tat as a
minimum( but also sto! be$ore #ou get "om!letel# tired'
:' Motivation * to &now wat #ou are doing( most 2uddists will start wit a re$uge !ra#er(
generating bodhicitta 3$or e)am!le using te !ra#er o$ te $our immeasurables4 and te seven*limb
!ra#er 3tis "ontains te as!e"ts o$ res!e"t$ulness towards te tea"ers( ma&ing 3mental4 o$$erings(
admitting one.s !ast mista&es( re/oi"ing in !ositive a"tions( as&ing te tea"ers to remain( re+uesting
tem to tea" and dedi"ating te !ra"ti"e to $ull enligtenment4' See te e)am!le meditations $or a
set o$ tese !ra#ers'
;a' Calming and "learing te mind * o$ten using a sim!le 3but o$ten not eas#4 breating meditation *
see below'
;b' O!tional $or an anal#ti"al meditation- ta&e s!e"i$i" ob/e"t or te"ni+ue and sta# wit tat * avoid
e)"uses to "ange te sub/e"t'
<' Con"lusion and dedi"ation * to ma&e im!ression on te mind
In sort- meditation is a metod to trans$orm ourselves into te !erson we would li&e to be% don.t
$orget wat #ou want to be li&e( tere$ore we need to set te motivation wi" gives !erseveran"e in
te !ra"ti"e' 6ee! rela)ed( don.t !us #oursel$ and don.t e)!e"t great e)!erien"es' A dedi"ation at
te end dire"ts !ositive energ# towards results'
Te Tibetans traditionall# advise te .0 Pre$aratory Pra"ti"es. !rior to te $irst traditional
meditation session o$ te da#-
9' Swee! and "lean te room and arrange te altar'
:' Ma&e o$$erings on te altar( e'g' ligt( $ood( in"ense( water bowls( et"''
;' Sit in a "om$ortable !osition and e)amine #our mind' I$ tere is mu" distra"tion( do some
breating meditation to "alm #our mind' Ten establis a good motivation' A$ter tat( ta&e re$uge
and generate te altruisti" intention b# re"iting te a!!ro!riate !ra#ers'
<' =isualise te .merit $ield. in $ront o$ #ou wit #our Tea"ers( 2uddas( bodisattvas( et"' I$ tis is
too di$$i"ult( visualise Sa&#amuni 2udda alone and "onsider im te embodiment o$ all 2uddas(
Darma 3tea"ings4 and Sanga 3"ommunit#4'
>' O$$er te seven limb !ra#er and do te mandala o$$ering b# re"iting te !ra#ers'
?' Ma&e re+uests to te lineage tea"ers $or ins!iration b# re"iting te re+uesting !ra#ers' It is also
good to review te entire graduated !at to enligtenment b# re"iting $or e)am!le( ",oundation o$
All @ood Aualities"' Tis el!s #ou to understand te !ur!ose o$ te !arti"ular meditation tat #ou
will do in te overall s"eme o$ training te mind in te gradual !at' It also !lants te seed $or #ou
to obtain ea" realisation o$ te !at'
5o better to tea" meditation tan His Holiness te Dalai BamaC
A number o$ meditations are "olle"ted in te Bist o$ Sam!le Meditations'
DTo! o$ Page
SETTING O12 (OTI3ATION
,rom !ind Beyond Death b# D8og"en Ponlo!-
"5e sould tin& about ow we "an ma&e te best use o$ our !ra"ti"e so tat we get te
most out o$ it in te sort time we ave in tis li$e' 5e do not ave te leisure o$
wasting our time ere b# dela#ing te bene$its o$ our !ra"ti"e' 5e ave to use tese
situations as e$$e"tivel# as we "an'
2e$ore #ou begin an# !ra"ti"e( $irst tin& ver# "are$ull# about #our motivation' 5en
we are engaged in te tree$old !ro"ess o$ stud#( "ontem!lation and meditation( we
sould be ver# s!e"i$i"( ver# "lear about w# we are doing it' 5e sould remind
ourselves( "I am doing tis to trans"end m# negative emotions and m# ego*"linging'"
Tis is a general e)am!le o$ a s!e"i$i" intention' However( to be more !re"ise( we need
to "onsider te uni+ue ma&e*u! o$ our own individual &lesas Eintense states o$
su$$ering( and ignoran"eF' On"e we ave identi$ied our strongest emotion( ten we "an
$o"us on te !ra"ti"es tat will alleviate it' 5e begin wit wi"ever emotion is
strongest $or us and ten we move on to te ne)t strongest( $ollowed b# te ne)t( and so
on'
It is im!ortant $or us to !rioriti8e our !ra"ti"e in tis wa#' 5e ave to &ee! our intention
ver# "lear in all tree !ases**in our stud#( in our "ontem!lation and in our meditation'
During samata or oter !ra"ti"es( wen tougts "ome u!( we re"all tat our !ur!ose
is to over"ome our disturbing emotions and &lesas' 5e ave to ave a sense o$
will!ower or determination in our minds' In order $or te remed# to wor&( we must tell
ourselves( "Ges( I am going to trans"end tis anger' I am going to wor& wit it'"
Oterwise( i$ we do not ave a "lear idea( i$ we sim!l# sit tere wit an inde$inite or
vague intention( ten te e$$e"t also will be vague' 5e ma# ave sat $or one our and
altoug tat time will not ave been wasted( be"ause it was not dire"ted in an
intentional wa#( te e)!erien"e will not be so sar!( to te !oint or e$$e"tive'"
CO((ON P2O/4E(S -12ING (E-ITATION
"Hust as a writer onl# learns te s!ontaneous $reedom o$ e)!ression a$ter #ears o$ o$ten
gruelling stud#( and /ust as te sim!le gra"e o$ a dan"er is a"ieved onl# wit enormous(
!atient e$$ort( so wen #ou begin to understand were meditation will lead #ou( #ou will
a!!roa" it as te greatest endeavor o$ #our li$e( one tat demands o$ #ou te dee!est
!erseveran"e( entusiasm( intelligen"e( and dis"i!line'"
%o$yal in&oche
Pain
P#si"al !ain is a "ommon e)!erien"e( es!e"iall# wen #ou are not #et used to te !osition' Instead
o$ immediatel# moving at te $irst note o$ dis"om$ort( remain seated( do not move and stud#
#oursel$ and te !ain' How does !ain reall# $eelC @ive #oursel$ time to dis"over and e)!lore te
$eeling' Gou "an visualise #our bod# as "om!letel# em!t#( or $eel remote $rom te bod#( as i$ #ou
are observing #oursel$ $rom outside' 5en te !ain is ver# strong and "omes ever# session again(
"e"& #our !osture% e)!eriment i$ #ou li&e to sit on a iger "usion or witout( tr# di$$erent
!ositions et"' Also #oga e)er"ises "an el! a lot' Ta&e a !#si"al brie$ brea& b# standing u!( but tr#
to &ee! in te meditative state o$ mind'
"Don.t move'
Hust die over and over'
Don.t anti"i!ate'
Noting "an save #ou now be"ause #ou ave onl# tis moment'
Not even enligtenment will el! #ou now be"ause tere are no oter
moments'
5it no $uture( be true to #oursel$ and e)!ress #oursel$ $ull#'
Don.t move'"
%hunryu %u'u"i
A note on num%ness and 'falling aslee$' of the legs
5en 5esterners $irst tr# to sit "rossed legged $or e)tended !eriods( usuall# we $eel a !ri"&ling and
later numbness in te legs' 5en un$olding #our legs a$ter some time( #ou ma# $eel "onsiderable
dis"om$ort * ma#be #our legs don.t even want to su!!ort #ou $or a $ew se"onds' Don.t worr# about
tis- "ontrar# to !o!ular belie$( tis is not "aused b# a limited blood su!!l# to te legs( wi" "ould
be ver# arm$ul' Instead( tis is a sign tat nerves ave been s+uased a wile% tat is te reason $or
te !ri"&ling sensation% te nerve signals are "oming troug again' So numbness and .slee!ing. legs
are no !roblem' I ave eard o""asionall# o$ !eo!le damaging teir &nees wile !using temselves
too ard 3li&e "an a!!en in intense Ien retreats4 $or mu" too long' I$ #ou reall# $eel serious
returning !ains in te &nees during sitting( #ou ma# want to go $or a di$$erent sitting !osition 3i$
need be a "air4 as it is !ossible to damage #our &nees i$ #ou ignore bod# signals too mu"'
Sensual desire, atta"hment
A "ommon disturban"e is being drawn to someone or someting% it is o$ten not eas# to $orget about
#our lover or a !ie"e o$ "o"olate on"e te tougt as "ome u!' 2ut #ou "an tr# some o$ te
$ollowing- realising tat tese tings are so brie$ and "ome wit !roblems atta"ed' ,ul$illing one
desires is never enoug( te ne)t one will "ome soon' Boo&ing at te realit# o$ te ob/e"t- a bod# is
reall# not mu" more tan a bag o$ s&in $illed wit bones( meat( blood et"'( "o"olate ma&es #ou $at
and unealt#'
-istra"tion, restlessness, worry
Te best wa# is not to give it attention( noti"e it but don.t get involved' I$ it !ersists( usuall# it el!s
to add in a sort !eriod o$ breating meditation as des"ribed above' Ce"& wit #oursel$ i$ #ou are
ma#be !using too ard( i$ so( rela) a bit' Gou "an remember tat !ast and $uture don.t e)ist( tere is
onl# te ere and now' Restlessness $rom te !ast and worr# $or te $uture are illusions' Sometimes
it el!s to get te energ# down $rom te ead and to remember bell#*breating or $o"us on a s!ot
/ust below te navel' Gou "an also $o"us on an imagined bla"& s!ot between te e#ebrows'
Persistent matters "an be given a ver# sort attention and te !romise to deal wit it later' It ma#
even el! to ave a !en and !a!er at and to ma&e a ver# sort note' However( ma&e sure #ou don.t
start to write an essa# * ten it /ust be"omes an es"a!e $rom meditation' I$ ever#ting else $ails( tr#
an anal#ti"al meditation on te !roblem or situation tat distra"ts'
"5en #ou are !ra"ti"ing Ia8en meditation do not tr# to sto! #our tin&ing' Bet it sto!
b# itsel$' I$ someting "omes into #our mind( let it "ome in and go out( it will not sta#
long' 5en #ou tr# to sto! #our tin&ing( it means #ou are botered b# it' Do not be
botered b# an#ting' It a!!ears tat te someting "omes $rom outside #our mind( but
a"tuall# it is onl# te waves o$ #our mind and i$ #ou are not botered b# waves(
graduall# te# will be"ome "almer and "almer'''Man# sensations "ome( man# tougts
or images arise but te# are /ust waves $rom #our own mind( Noting "omes $rom
outside #our own mind'''I$ #ou leave #our mind as it is( it will be"ome "alm' Tis mind
is "alled big mind'"
%u'u"i oshi in (en !ind, Be$inner's !ind
5en we let go o$ wanting someting else to a!!en in tis moment( we are ta&ing a
!ro$ound ste! toward being able to en"ounter wat is ere now' I$ we o!e to go
an#were or develo! ourselves in an# wa#( we "an onl# ste! $rom were we are
standing' I$ we don.t reall# &now were we are standing * a &nowing tat dire"tl# "omes
$rom te "ultivation o$ mind$ulness * we ma# onl# go in "ir"les( $or our e$$orts and
e)!e"tations' So( in meditation !ra"ti"e( te best wa# to get somewere is to let go o$
tr#ing to get an#were at all'
)on Kabat*(inn
4ethargy, drowsiness, slee$iness
Remember tat deat is "ertain( and tis "an"e $or meditation sould not be missed' Tere is onl#
te ere and now( !ast and $uture are imaginations' Ce"& #our motivation $or meditating' Gou "an
"on"entrate on a visualised wite ligt between te e#ebrows' Ta&e a "ou!le o$ dee! breats' I$ #ou
are reall# tired( ta&e a rest and "ontinue later'
Des!ite o$ all tese !roblems( do not let #oursel$ get dis"ouraged to easil#% meditation is about
abituation( so it ma# ta&e a wile to get used to' Don.t "ondemn #oursel$ wen a session did not go
well( rater tr# to $ind te "ause and avoid it ne)t time'
"Cultivating te mind is ver# mu" li&e "ultivating a "ro!' A $armer must &now te
!ro!er wa# to !re!are te soil( sow te seed( tend to te growt o$ te "ro!( and $inall#
arvest it' I$ all tese tas&s are done !ro!erl#( te $armer will rea! te best arvest tat
natures allows' I$ te#.re done im!ro!erl#( an in$erior arvest will be !rodu"ed(
regardless o$ te $armer.s o!es and an)ieties'
Similarl#( in terms o$ meditation it is "ru"ial to be torougl# versed in te !ro!er
metod o$ our "osen te"ni+ue' 5ile engaged in te !ra"ti"e( we must $re+uentl#
"e"& u! to see weter we are im!lementing te instru"tions we ave eard and
"on"e!tuall# understood' Bi&e a good "ro!( good meditation "annot be $or"ed( and
re+uires "ultivation over time'"
B+ Alan ,allace from Tibetan Buddhism from the -round .&
-e$ression "aused %y meditation on suffering
"In dis"ursive 3anal#ti"al4 meditations it is im!erative tat one.s growing
disen"antment wit mundane e)isten"e is "om!lemented wit growing "on$iden"e in
te real !ossibilit# o$ true $reedom and lasting /o# tat trans"ends te vi"issitudes o$
"onditioned e)isten"e' 5itout tis $ait and te #earning $or su" liberation( te
meditations ma# easil# result in !ro$ound de!ression( in wi" ever#ting seems
ollow( unreal( and $utile' Tus instead o$ !olari8ing one.s desires towards te single*
!ointed !ursuit o$ nirvana( one is redu"ed to a debilitating &ind o$ s!iritual slot'"
,rom Balancin$ the !ind# A Tibetan Buddhist A&&roach to efinin$ Attention by B+
Alan ,allace
Having mentioned tis( I don.t tin& tis a"tuall# a!!ens ver# o$ten' Strange enoug( dealing wit
our !roblems in li$e and giving tem $ull attention in meditation will o$ten !rovide a bit more s!a"e
and "larit#( awa# $rom worries and leading towards wa#s o$ dealing wit tem' I $ind tat usuall#
te not*dealing wit our !roblems "auses long*term $rustrating and de!ressing situations'
2emem%er that we "annot a&oid $ro%lems, %ut we "an "hange our rea"tion to them
/e kind to yourself5
"So don.t be in a urr# and tr# to !us or rus #our !ra"ti"e'
Do #our meditation gentl# and graduall# ste! b# ste!'
In regard to !ea"e$ulness( i$ #ou be"ome !ea"e$ul( ten a""e!t it%
i$ #ou don.t be"ome !ea"e$ul( ten a""e!t tat also'
Tat.s te nature o$ te mind'
5e must $ind our our own !ra"ti"e and !ersistentl# &ee! at it'"
A/ahn 0hah, 'Bodhinyana'
Not too tight, not too lose
Te mon& Sona "ame to te 2udda wit a +uestion on w# e was not aving su""ess in is
!ra"ti"e( te 2udda answered 3ada!ted $rom Anguttara Ni&a#a b# N#ana!oni&a Tera4-
"Tell me( Sona( in earlier da#s were #ou not s&illed in !la#ing stringed musi" on a luteC"
"Ges( Bord'"
"And( tell me( Sona( wen te strings o$ tat lute were too taut( was ten #our lute
tune$ul and easil# !la#ableC"
"Certainl# not( O Bord'"
"And wen te strings o$ #our lute were too loose( was ten #our lute tune$ul and easil#
!la#ableC"
"Certainl# not( O Bord'"
"2ut wen( Sona( te strings o$ #our lute were neiter too taut nor too loose( but
ad/usted to an even !it"( did #our lute ten ave a wonder$ul sound and was it easil#
!la#ableC"
"Certainl#( O Bord'"
"Similarl#( Sona( i$ energ# is a!!lied too strongl#( it will lead to restlessness( and i$
energ# is too la)( it will lead to lassitude' Tere$ore( Sona( &ee! #our energ# in balan"e
and balan"e te S!iritual ,a"ulties and in tis wa# $o"us #our intention'"
To think or not to think.
"5en tougts a!!ear neiter re/e"t nor a""e!t tem' Do not tr# to sto! tougts(
allow tem to arise( but re"ogni8e teir arising and do not !ursue tem' Te goal is not
to ave no tougts but $or tougts to arise and #et be rendered !owerless' Gou must
abituate tis' Ten later wen negative tougts and emotions arise #ou will not $all
under teir !ower' Te energ# o$ tese tougts ma# arise but will not a$$e"t #ou in one
or te oter wa#' Sometimes in meditation( tere will be a time wen tere are a"tuall#
no tougts' In tat instant #ou will &now tat tis is te true nature o$ #our mind * te
mind tat abides li&e s!a"e( vivid and em!t#( o!en( not gras!ing at an#ting' Tis alert
awareness must be u!eld trougout all a"tivities'
So do not tr# to sto! tougts( /ust rela) into te nature o$ awareness' 5enever #ou
meditate( our minds will be togeter' I$ #ou understand tis #ou will not $eel tired o$
meditation'"
-archen i&oche
I "an't meditate
2eginners wit meditation o$ten get te $eeling tat te# "an.t meditate% "I meditate $or a wee& now(
and still see no "ange"( "I "an.t "ontrol m# mind"( "M# mind is onl# getting "ra8ier( I "annot get
rid o$ m# !roblems and tougts"'
To brie$l# "omment on tese in order-
Meditation re+uires !atien"e * a $ew sessions will not undo a li$etime o$ o!!osite abits o$
e)"itement and "on$usion'
None o$ us "an "ontrol our mind unless we train ourselves to do it * ave #ou ever seen
an#one !la#ing te violin ni"el# witout !ra"ti"eC
I$ it seems tat our mind is getting worse( it usuall# means we /ust see our .madness. better
tan be$ore * te $irst ste! towards su""ess7
A stor# b# Master Sen*Gen 3$rom 0h'an 1ewsletter )uly 23454-
"Te !ur!ose o$ "ultivation is not to see& an#ting( but to dis"over te $aults in our
"ara"ter and beavior' 2# o!ening ourselves to sel$*investigation( we o!e to $ind out
were our !roblems lie( and i$( a$ter sear"ing witin ourselves( we "an see tese $aults
and !roblems( tis in itsel$ is te $ruit o$ te !ra"ti"e'
A woman on te last retreat said tat te more se tries to get awa# $rom er $aults( te
stronger te# seem to be"ome' And te more se tin&s about it( and wonders w# se
"an.t get rid o$ tem( te more se gets disgusted wit ersel$' Se said( "Probabl# I /ust
don.t ave te abilit# to !ra"ti"e meditation' A good !ra"titioner is able to trow out
teir !roblems wile !ra"ti"ing( and I.m not'" At tat time( I was standing u!( and te
ligt above "ast a sadow o$ m# bod# on te wall' I as&ed- "5en I am standing still( is
te sadow movingC" Se said( "No'" Ten I wal&ed slowl# awa#( and te sadow
$ollowed me along' I wal&ed +ui"&l# and te sadow &e!t !a"e wit me' No matter ow
I tried( I "ould not get rid o$ it' Onl# i$ #ou turn te ligt out( or ma&e #our bod#
disa!!ear( will #our sadow go awa#' Hust li&e te sadow( our !roblems sti"& to our
"sel$'" 5erever tere is a sel$( tere must also be !roblems' 2ut i$ #ou were to sa#(
ten( "I want to trow awa# m# .sel$.(" tat "I" wo wants to get rid o$ te sel$ indi"ates
tat te sel$ is still tere' Tis would amount to te sel$ tr#ing to trow awa# te sel$(
wi" is im!ossible to a""om!lis' It would be /ust li&e tr#ing to get rid o$ te sadow
i$ #our bod# is still tere' I$ tere is a sub/e"t( tere is de$initel# an ob/e"t' Tis being
te "ase( is "ultivation o$ an# useC O$ "ourse it is( sin"e we "ultivate to dis"over our
!roblems' Re"ogni8ing #our !roblems sows #ou ave made !rogress' Desiring to rid
#oursel$ o$ tese !roblems ma# e a good sign( but a"tuall# tat is not ow we sould
a!!roa" it' Te metod o$ !ra"ti"e does not "onsist in trowing tem out( but rater in
de"reasing te sense o$ sel$ until it be"omes so ligt tat te !roblems will naturall#
disa!!ear'"
A mini*!oem tat "at"es a lot o$ te essen"e 3un&nown sour"e4-
"Too #oung to meditate'''
Too bad to meditate'''
Too in love to meditate'''
Too bus# to meditate'''
Too worried to meditate'''
Too si"& to meditate'''
Too e)"ited to meditate'''
Too tired to meditate'''
Too late to meditate7"
I$ #ou ave a $ew minutes( do ave a loo& at tis ni"e video on meditation b# Ringu Tul&u
Rin!o"e'
DTo! o$ Page
POST (E-ITATION
"A$ter meditation( do not allow te $eeling o$ resting evenl# to dissi!ate( no matter wat
$orm o$ a"tivit# #ou engage in'
Continuall# $oster te $eeling o$ &nowing tat all a!!earan"es( #oursel$( oters(
inanimate or animate( a!!ear toug te# seem to be noting * be li&e a "ild o$
illusion'"
,rom- 'The -reat Path of Awa"enin$' by )am$on Kon$trul
"2e on guard against tin&ing o$ Enligtenment as a ting to be gras!ed at(
lest it( too( sould be"ome an obstru"tion'"
The Buddha
"Meditation is not to es"a!e $rom so"iet#( but to "ome ba"& to ourselves and see wat is
going on' On"e tere is seeing( tere must be a"ting' 5it mind$ulness( we &now wat
to do and wat not to do to el!'"
Thich 1hat Hanh
4IN6S
On te Bist o$ Meditations !age( #ou "an $ind over >J sam!le meditations'
,or te "om!lete te)t o$ "Mind$ulness In Plain Englis"( a well*loved meditation ow*to boo& on
=i!assana b# =enerable @unaratana online( "li"& on tis !age o$ reali8ation'org'
His Holiness te Dalai Bama.s advi"e on meditation
@ood resour"es on meditation at 5ildmind'org'
Do ave a loo& at tis +uite in$ormative ,re+uentl# As&ed Auestion !age o$ te 6arg#u'org !age'
Pra"ti"al Advi"e $or Meditators $rom te A""ess to Insigt website
Te ,ive Mental Hindran"es and Teir Con+uest $rom te A""ess to Insigt website
A good arti"le on te value o$ retreats
A brie$ meditation ,AA*seet
@et $ree demos $or e)in e)ams and vmware v"! wit 9JJK guaranteed su""ess' Our best +ualit#
Test&ing LAJ*9>J !re!ares #ou well be$ore a!!earing in te $inal e)ams o$ ?<:*LM: N ""n!
se"urit#'
/OO6S
How to Meditate * 6atleen M"Donald
S!iritual ,riends * Meditations b# Mon&s and Nuns o$ te International Maa#ana Institute