an introduction to meditation practice - bmsnbc.com · an introduction to meditation practice the...

A n I n t r o d u c t i o n t o M e d i t a t i o n P r a c t i c e

The But>t>liist Mefcitetiow Society of N o r t h e r n British Columbia

Introduction T h e p r a c t i c e o f m e d i t a t i o n e x i s t s i n a l l r e l i g i o n s , a l l c u l t u r e s . I t h a s a l w a y s b e e n a

p a r t o f t h e h u m a n w a y o f t h i n k i n g . E v e r y o n e , a t o n e t i m e o r a n o t h e r , h a s l e t t h e c a r e s o f o r d i n a r y l i f e f a l l a w a y a n d r e s t e d t h e i r m i n d i n a p l a c e w h e r e t h e r e a r e n o t h o u g h t s , i n a w a r e n e s s o f w h a t s i m p l y i s . U s u a l l y t h i s i s a f l e e t i n g m o m e n t , a f e w s e c o n d s , w h e n o n e p a u s e s d u r i n g a w a l k i n t h e w o o d s , o r i n h a l e s t h e f r a g r a n c e o f a f l o w e r . I t c o u l d b e a m o m e n t o f s i l e n c e i n a c h u r c h , o r t h a t f e w s e c o n d s u p o n a w a k e n i n g e a c h m o r n i n g , b e f o r e t h e t h o u g h t s o f t h e d a y b e g i n t o t u m b l e i n .

M e d i t a t i o n p r a c t i c e i s s i m p l y t r a i n i n g y o u r m i n d t o e x t e n d t h i s m o m e n t o f a w a r e ­n e s s , t o g r a d u a l l y s h i f t y o u r w a y o f e x p e r i e n c i n g l i f e . I t c a n h e l p y o u r e c o g n i z e h o w y o u r e l a t e e m o t i o n a l l y t o a l l t h e t h i n g s i n y o u r l i f e , a n d t o t r a n s f o r m u n h a p p i n e s s a n d n e g a t i v e r e a c t i o n s t o f e e l i n g s o f c o n t e n t m e n t , j o y a n d c o m p a s s i o n f o r o t h e r s .

T h e r e a r e m a n y t e c h n i q u e s f o r m e d i t a t i o n p r a c t i c e . U s u a l l y a n o b j e c t i s u s e d , s o m e t h i n g t o f o c u s o n , r e t u r n y o u r a t t e n t i o n t o , a g a i n a n d a g a i n , a s y o u r t h o u g h t s i n e v i t a b l y w a n d e r . I n m o s t t r a d i t i o n s t h e b a s i c f o c u s i s y o u r b r e a t h , s o m e t h i n g w h i c h i s a l w a y s w i t h y o u . A s y o u w o r k w i t h t h i s , y o u p l a c e a s y o u r g o a l n o t h i n g m o r e t h a n s i m p l y r e s t i n g y o u r m i n d i n i t s n a t u r a l o p e n s t a t e .

I n o u r l i v e s w h i c h a r e f i l l e d w i t h s o m a n y a c t i v i t i e s a n d i n f o r m a t i o n , f i n d i n g t h i s n a t u r a l s t a t e o f m i n d c a n s e e m i m p o s s i b l e . I n y o u r e f f o r t s , a l w a y s h a v i n g t h e o b ­j e c t — y o u r b r e a t h — t o r e t u r n t o , y o u w i l l g r a d u a l l y n o t i c e s u b t l e c h a n g e s . Y o u ' l l f i n d t h a t g e n t l y g u i d i n g y o u r m i n d b a c k t o t h e b r e a t h w h e n i t h a s w a n d e r e d o f f i n t o d i s c u r s i v e t h o u g h t b e c o m e s e a s i e r a n d e a s i e r . Y o u ' l l f i n d t h i s g e n t l e n e s s w i t h y o u r ­s e l f w i l l b e g i n t o a p p e a r i n h o w y o u r e l a t e t o s i t u a t i o n s i n e v e r y d a y l i f e . O f t e n y o u r f r i e n d s a n d f a m i l y w i l l n o t i c e b e f o r e y o u d o !

I n t h i s l i t t l e m a n u a l y o u w i l l f i n d e x c e r p t s f r o m t h e w r i t i n g s o f d i f f e r e n t t e a c h e r s o n t h e s u b j e c t o f m e d i t a t i o n p r a c t i c e . T h e t e a c h i n g s a r e f r o m d i f f e r e n t B u d d h i s t t r a d i t i o n s , s o y o u w i l l f i n d a v a r i e t y o f m e t h o d s a n d i d e a s t o w o r k w i t h . E v e n t u a l l y y o u w i l l f i n d o n e t h a t w o r k s b e s t f o r y o u a n d y o u ' l l w a n t t o e x p l o r e t h a t t e a c h i n g m o r e d e e p l y .

O n t h e l a s t p a g e y o u w i l l f i n d a l i s t o f r e c o m m e n d e d b o o k s . S o m e o f t h e s e c a n b e f o u n d i n t h e p u b l i c l i b a r y , a n d a l l c a n b e o r d e r e d f r o m y o u r i n d e p e n d e n t b o o k s e l l e r i f t h e y a r e n o t i n s t o c k .

M A Y A L L B E I N G S B E N E F I T !

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Establishing a Daily Meditation f r o m A P a t h with H e a r t , by Jack K o r n f i e l d

F i r s t s e l e c t a s u i t a b l e s p a c e f o r y o u r r e g u l a r m e d i t a t i o n . I t c a n b e w h e r e v e r y o u c a n s i t e a s i l y w i t h m i n i m a l d i s t u r b a n c e : a c o m e r o f y o u r b e d r o o m o r a n y o t h e r q u i e t s p o t i n y o u r h o m e . P l a c e a m e d i t a t i o n c u s h i o n o r c h a i r t h e r e f o r y o u r u s e . A r r a n g e w h a t i s a r o u n d s o t h a t y o u a r e r e m i n d e d o f y o u r m e d i t a t i v e p u r p o s e , s o t h a t i t f e e l s l i k e a s a c r e d a n d p e a c e f u l s p a c e . Y o u m a y w i s h t o m a k e a s i m p l e a l t a r w i t h a f l o w e r o r s a c r e d i m a g e , o r p l a c e y o u r f a v o r i t e s p i r i t u a l b o o k s t h e r e f o r a f e w m o m e n t s o f i n s p i r i n g r e a d i n g . L e t y o u r s e l f e n j o y c r e a t i n g t h i s s p a c e f o r y o u r s e l f .

T h e n s e l e c t a r e g u l a r t i m e f o r p r a c t i c e t h a t s u i t s y o u r s c h e d u l e a n d t e m p e r a m e n t . I f y o u a r e a m o r n i n g p e r s o n , e x p e r i m e n t w i t h a s i t t i n g b e f o r e b r e a k f a s t . I f e v e n i n g fits y o u r t e m p e r a m e n t o r s c h e d u l e b e t t e r , t r y t h a t f i r s t . B e g i n w i t h s i t t i n g t e n o r t w e n t y m i n u t e s a t a t i m e . L a t e r y o u c a n s i t l o n g e r o r m o r e f r e q u e n t l y . D a i l y m e d i t a ­t i o n c a n b e c o m e l i k e b a t h i n g o r t o o t h b r u s h i n g . I t c a n b r i n g a r e g u l a r c l e a n s i n g a n d c a l m i n g t o y o u r h e a r t a n d m i n d .

F i n d a p o s t u r e o n t h e c h a i r o r c u s h i o n i n w h i c h y o u c a n e a s i l y s i t e r e c t w i t h o u t b e i n g r i g i d . L e t y o u r b o d y b e f i r m l y p l a n t e d o n t h e e a r t h , y o u r h a n d s r e s t i n g e a s i l y , y o u r h e a r t s o f t , y o u r e y e s c l o s e d g e n t l y . A t f i r s t f e e l y o u r b o d y a n d c o n s c i o u s l y s o f t e n a n y o b v i o u s t e n s i o n . L e t g o o f a n y h a b i t u a l t h o u g h t s o r p l a n s . B r i n g y o u r a t t e n t i o n t o f e e l t h e s e n s a t i o n s o f y o u r b r e a t h i n g . T a k e a f e w d e e p b r e a t h s t o s e n s e w h e r e y o u c a n f e e l t h e b r e a t h m o s t e a s i l y , a s c o o l n e s s o r t i n g l i n g i n t h e n o s t r i l s o r t h r o a t , a s m o v e m e n t o f t h e c h e s t , o r r i s e a n d fell o f t h e b e l l y . T h e n l e t y o u r b r e a t h b e n a t u r a l . F e e l t h e s e n s a t i o n s o f y o u r n a t u r a l b r e a t h i n g v e r y c a r e f u l l y , r e l a x i n g i n t o e a c h b r e a t h a s y o u f e e l i t , n o t i c i n g h o w t h e s o f t s e n s a t i o n s o f b r e a t h i n g c o m e a n d g o w i t h t h e c h a n g i n g b r e a t h .

When the truth does not fill our body and mind, we think that we have enough. When the truth fills our body and mind, we realize that something is missing. For example, when we view the four directions from a boat on the ocean where no land

is in sight, we see only a circle and nothing else. No other Aspects are apparent. However, this ocean is neither round nor square, and its qualities are infinite in variety. It is-like a palace. It is like a jewel. It just seems circular as f a r as our eyes can reach at

the time. The ten thousand dharmas are likewise like this. Although ordinary life and enlightened life assume many aspects, we only recognize and

understand through practice what the penetrating power of our vision can reach. In order to appreciate the ten thousand dharmas, we should know that although they

may look round or square, the other qualities of oceans and mountains are infinite in variety; furthermore, other universes lie in all quarters.

It is so not only around ourselves but also right here, and in a single drop of water. from the Geniokoan by Z e n master Dogen ( J 2 0 0 - 1 2 5 3 )

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Jack K o r n f i e l d is a therapist, author and meditation instructor. After r e t u r n i n g f r o m Asia i n 1 9 7 2 , where he lived as a

Buddhist monk for six years, K o r n f i e l d co-founded the I n s i g h t M e d i t a t i o n Society. H e holds a P h . D . i n c l i n i c a l psychology.

A f t e r a f e w b r e a t h s y o u r m i n d w i l l p r o b a b l y w a n d e r . W h e n y o u n o t i c e t h i s , n o m a t t e r h o w l o n g o r s h o r t a t i m e y o u h a v e b e e n a w a y , s i m p l y c o m e b a c k t o t h e n e x t b r e a t h . B e f o r e y o u r e t u r n , y o u c a n m i n d f u l l y a c k n o w l e d g e w h e r e y o u h a v e g o n e w i t h a s o f t w o r d i n t h e b a c k o f y o u r m i n d , s u c h a s " t h i n k i n g , " " w a n d e r i n g , " " h e a r ­i n g , " " i t c h i n g . " A f t e r s o f t l y a n d s i l e n t l y n a m i n g t o y o u r s e l f w h e r e y o u r a t t e n t i o n h a s b e e n , g e n t l y a n d d i r e c t l y r e t u r n t o f e e l t h e n e x t b r e a t h . L a t e r o n i n y o u r m e d i t a t i o n y o u w i l l b e a b l e t o w o r k w i t h t h e p l a c e s y o u r m i n d w a n d e r s t o , f o r t h e i n i t i a l t r a i n ­i n g , o n e w o r d o f a c k n o w l e d g m e n t a n d a s i m p l e r e t u r n t o t h e b r e a t h i s b e s t .

A s y o u s i t , l e t t h e b r e a t h c h a n g e r h y t h m s n a t u r a l l y , a l l o w i n g i t t o b e s h o r t , l o n g , f a s t , s l o w , r o u g h , o r e a s y . C a l m y o u r s e l f b y r e l a x i n g i n t o t h e b r e a t h . W h e n y o u r b r e a t h b e c o m e s s o f t , l e t y o u r a t t e n t i o n b e c o m e g e n t l e a n d c a r e f u l , a s s o f t a s t h e b r e a t h i t s e l f .

L i k e t r a i n i n g a p u p p y , g e n t l y b r i n g y o u r s e l f b a c k a t h o u s a n d t i m e s . O v e r w e e k s a n d m o n t h s o f t h i s p r a c t i c e y o u w i l l g r a d u a l l y l e a r n t o c a l m a n d c e n t r e y o u r s e l f u s i n g t h e b r e a t h . T h e r e w i l l b e m a n y c y c l e s i n t h i s p r o c e s s , s t o r m y d a y s a l t e r n a t i n g w i t h c l e a r d a y s . J u s t s t a y w i t h i t . A s y o u d o , l i s t e n i n g d e e p l y , y o u w i l l f i n d t h e b r e a t h h e l p i n g t o c o n n e c t a n d q u i e t y o u r w h o l e b o d y a n d m i n d .

W o r k i n g w i t h t h e b r e a t h i s a n e x c e l l e n t f o u n d a t i o n f o r o t h e r m e d i t a t i o n s . A f t e r d e v e l o p i n g s o m e c a l m a n d s k i l l s , a n d c o n n e c t i n g w i t h y o u r b r e a t h , y o u c a n t h e n e x t e n d y o u r r a n g e o f m e d i t a t i o n t o i n c l u d e h e a l i n g a n d a w a r e n e s s o f a l l t h e l e v e l s o f y o u r b o d y a n d m i n d . Y o u w i l l d i s c o v e r h o w a w a r e n e s s o f y o u r b r e a t h c a n s e r v e a s a s t e a d y b a s i s f o r a l l y o u d o .

In the beginning people sometimes f i n d meditation exciting. It's like a new project, and you t h i n k that if you do it, perhaps a l l the unwanted stuff w i l l go away and y o u ' l l become open, nonjudgmental, and unconditionally friendly. B u t after a w h i l e the sense of project wears out.

You just find time each day, and you sit down with yourself. You come back to that breath over and over, through boredom, edginess, fear and well-being. This persever­ance and repetition—when done with honesty, a light touch, humor, and kindness— is its own reward.

Once we know this instruction, we can put i t into practice. Then it's up to us what happens next. Ultimately, i t comes down to the question of just how w i l l i n g we a r e to lighten up and loosen our g r i p . H o w honest do we want to be with ourselves?

- Pema C h b d r o n , f r o m When Things F a l l A p a r t

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A Meditation on Loving-Kindness f r o m A P a t h with H e a r t , by Jack K o r n f i e l d

T h e q u a l i t y o f l o v i n g - k i n d n e s s i s t h e f e r t i l e s o i l o u t o f w h i c h a n i n t e g r a t e d s p i r i t u a l l i f e c a n g r o w . W i t h a l o v i n g h e a r t a s t h e b a c k g r o u n d , a l l t h a t w e a t t e m p t , a l l t h a t w e e n c o u n t e r , w i l l o p e n a n d f l o w m o r e e a s i l y . W h i l e l o v i n g - k i n d n e s s c a n a r i s e n a t u r a l l y i n u s i n m a n y c i r c u m s t a n c e s , i t c a n a l s o b e c u l t i v a t e d .

T h e f o l l o w i n g m e d i t a t i o n i s a 2 , 5 0 0 - y e a r - o l d p r a c t i c e t h a t u s e s r e p e a t e d p h r a s e s , i m a g e s , a n d f e e l i n g s t o e v o k e l o v i n g - k i n d n e s s a n d f r i e n d l i n e s s t o w a r d o n e s e l f a n d o t h e r s . Y o u c a n e x p e r i m e n t w i t h t h i s p r a c t i c e t o s e e i f i t i s u s e f u l f o r y o u . I t i s b e s t t o b e g i n b y r e p e a t i n g i t o v e r a n d o v e r f o r f i f t e e n o r t w e n t y m i n u t e s o n c e o r t w i c e d a i l y i n a q u i e t p l a c e f o r s e v e r a l m o n t h s . A t f i r s t t h i s m e d i t a t i o n m a y f e e l m e c h a n i c a l o r a w k w a r d o r e v e n b r i n g u p i t s o p p o s i t e , f e e l i n g s o f i r r i t a t i o n a n d a n g e r . I f t h i s h a p ­p e n s , i t i s e s p e c i a l l y i m p o r t a n t t o b e p a t i e n t a n d k i n d t o w a r d y o u r s e l f , a l l o w i n g w h a t e v e r a r i s e s t o b e r e c e i v e d i n a s p i r i t o f f r i e n d l i n e s s a n d k i n d a f f e c t i o n . I n i t s o w n t i m e , e v e n i n t h e f a c e i f i n n e r d i f f i c u l t i e s , l o v i n g - k i n d n e s s w i l l d e v e l o p .

S i t i n a c o m f o r t a b l e f a s h i o n . L e t y o u r b o d y r e l a x a n d b e a t r e s t . A s b e s t y o u c a n , l e t y o u r m i n d b e q u i e t , l e t t i n g g o o f p l a n s a n d p r e o c c u p a t i o n s . T h e n b e g i n t o r e c i t e i n w a r d l y t h e f o l l o w i n g p h r a s e s d i r e c t e d t o y o u r s e l f . Y o u b e g i n w i t h y o u r s e l f b e c a u s e w i t h o u t l o v i n g y o u r s e l f i t i s a l m o s t i m p o s s i b l e t o l o v e o t h e r s .

M a y I be f i l l e d with loving-kindness. M a y I be well. M a y I be peaceful and at ease. M a y I be happy.

A s y o u s a y t h e p h r a s e s , y o u m a y a l s o w i s h t o u s e t h e i m a g e f o r m t h e B u d d h a ' s i n s t r u c t i o n s : p i c t u r e y o u r s e l f a s a y o u n g a n d b e l o v e d c h i l d , o r s e n s e y o u r s e l f a s y o u a r e n o w , h e l d i n a h e a r t o f l o v i n g - k i n d n e s s . L e t t h e f e e l i n g s a r i s e w i t h t h e w o r d s .

... The r e a l glory of meditation lies not in any method but in its c o n t i n u a l l i v i n g experi­ence of presence, in its bliss, clarity, peace, and most important of all, complete absence of grasping. The d i m i n i s h i n g of grasping in yourself is a sign that you a r e becoming freer of yourself. A n d the more you experience this freedom, the clearer the sign that the ego and the hopes and fears that keep i t alive a r e dissolving, and the closer you w i l l come to the infinitely generous wisdom of egolessness. When you live in that wisdom home, y o u ' l l no longer find a b a r r i e r between I and you, t h i s and t h a t , i n s i d e and o u t s i d e ; y o u ' l l have come, finally, to your true home, the state of non-duality.

. . . D o not come out of meditation too quickly. Allow a period of some minutes for the peace of the practice of meditation to infiltrate your life.

Sogyal Rinpoche, The T i b e t a n Book of L i v i n g and D y i n g

A d j u s t t h e w o r d s a n d i m a g e s s o t h a t y o u f i n d t h e e x a c t p h r a s e s t h a t b e s t o p e n y o u r h e a r t o f k i n d n e s s . R e p e a t t h e p h r a s e s a g a i n a n d a g a i n , l e t t i n g t h e f e e l i n g s p e r m e a t e y o u r b o d y a n d m i n d .

P r a c t i c e t h i s m e d i t a t i o n r e p e a t e d l y f o r a n u m b e r o f w e e k s u n t i l t h e s e n s e o f l o v ­i n g - k i n d n e s s f o r y o u r s e l f g r o w s .

W h e n y o u f e e l r e a d y , i n t h e s a m e m e d i t a t i o n p e r i o d y o u c a n g r a d u a l l y e x p a n d t h e f o c u s o f y o u r l o v i n g - k i n d n e s s t o i n c l u d e o t h e r s . A f t e r y o u r s e l f , c h o o s e a b e n e f a c t o r , s o m e o n e i n y o u r l i f e w h o h a s t r u l y c a r e d f o r y o u . P i c t u r e t h e m a n d c a r e f u l l y r e c i t e t h e s a m e p h r a s e s , M a y h e / s h e b e f i l l e d w i t h l o v i n g - k i n d n e s s , a n d s o f o r t h . W h e n l o v i n g - k i n d n e s s f o r y o u r b e n e f a c t o r h a s d e v e l o p e d , b e g i n t o i n c l u d e o t h e r p e o p l e y o u l i v e i n t h e m e d i t a t i o n , p i c t u r i n g t h e m a n d r e c i t i n g t h e s a m e p h r a s e s , e v o k i n g a s e n s e o f l o v i n g - k i n d n e s s f o r t h e m .

A f t e r t h i s y o u c a n g r a d u a l l y b e g i n t o i n c l u d e o t h e r s : f r i e n d s , c o m m u n i t y m e m b e r s , n e i g h b o r s , p e o p l e e v e r y w h e r e , a n i m a l s , t h e w h o l e e a r t h , a n d a l l b e i n g s . T h e n y o u c a n e v e n e x p e r i m e n t w i t h i n c l u d i n g t h e m o s t d i f f i c u l t p e o p l e i n y o u r l i f e , w i s h i n g t h a t t h e y , t o o , b e f i l l e d w i t h l o v i n g - k i n d n e s s a n d p e a c e . W i t h s o m e p r a c t i c e a s t e a d y s e n s e o f l o v i n g - k i n d n e s s c a n d e v e l o p a n d i n t h e c o u r s e o f f i f t e e n o r t w e n t y m i n u t e s y o u w i l l b e a b l e t o i n c l u d e m a n y b e i n g s i n y o u r m e d i t a t i o n , m o v i n g f r o m y o u r s e l f , t o a b e n e f a c t o r a n d l o v e d o n e s , t o a l l b e i n g s e v e r y w h e r e .

T h e n y o u c a n l e a r n t o p r a c t i c e i t a n y w h e r e . Y o u c a n u s e t h i s m e d i t a t i o n i n t r a f f i c j a m s , i n a i r p l a n e s , i n d o c t o r s ' w a i t i n g r o o m s , a n d i n a t h o u s a n d o t h e r c i r c u m s t a n c e s . A s y o u s i l e n t l y p r a c t i c e t h i s l o v i n g - k i n d n e s s m e d i t a t i o n a m o n g p e o p l e , y o u w i l l i m ­m e d i a t e l y f e e l a w o n d e r f u l c o n n e c t i o n w i t h t h e m t h e p o w e r o f l o v i n g - k i n d n e s s . I t w i l l c a l m y o u r l i f e a n d k e e p y o u c o n n e c t e d t o y o u r h e a r t .

...If you find that meditation does not come easily in your city room, go out into n a t u r e . N a t u r e is always a n unfailing f o u n t a i n of i n s p i r a t i o n . To calm your mind, go for a walk at dawn in the park, or watch the dew on a rose in a garden. L i e on the ground and gaze up into the sky, and let your m i n d expand into its spaciousness. Let the sky outside awake a sky inside your mind.

...Stand by a stream and mingle your m i n d with its rushing; become one with its ceaseless sound. Sit by a waterfall and let its h e a l i n g laughter purify your spirit. Celebrate and use the beauty of moonlight to poise your mind. Sit by a lake or in a garden and, breathing quietly, let your m i n d f a l l silent as the moon comes up majesti­cally and slowly in the cloudless night.

Sogyal Rinpoche, The T i b e t a n Book of L i v i n g and D y i n g

5

Developing a Healing Attention f r o m A P a t h with H e a r t , by Jack K o r n f i e l d

S i t c o m f o r t a b l y a n d q u i e t l y . L e t y o u r b o d y r e s t e a s i l y . B r e a t h e g e n t l y . L e t g o o f y o u r t h o u g h t s , p a s t a n d f u t u r e , m e m o r i e s a n d p l a n s . J u s t b e p r e s e n t . B e g i n t o l e t y o u r o w n p r e c i o u s b o d y r e v e a l t h e p l a c e s t h a t m o s t n e e d h e a l i n g . A l l o w t h e p h y s i c a l p a i n s , t e n s i o n s , d i s e a s e s , o r w o u n d s t o s h o w t h e m s e l v e s . B r i n g a c a r e f u l a n d k i n d a t t e n t i o n t o t h e s e p a i n f u l p l a c e s . S l o w l y a n d c a r e f u l l y f e e l t h e i r p h y s i c a l e n e r g y . N o t i c e w h a t i s d e e p i n s i d e t h e m , t h e p u l s a t i o n s , t h r o b b i n g , t e n s i o n , n e e d l e s , h e a t , c o n t r a c t i o n , a c h i n g , t h a t m a k e u p w h a t w e c a l l p a i n . A l l o w t h e s e a l l t o b e f e l t f u l l y , t o b e h e l d i n a r e c e p t i v e a n d k i n d a t t e n t i o n . T h e n b e a w a r e o f t h e s u r r o u n d i n g a r e a o f y o u r b o d y . I f t h e r e i s c o n t r a c t i o n a n d h o l d i n g , n o t i c e t h i s g e n t l y . B r e a t h e s o f t l y a n d l e t i t o p e n . T h e n , i n t h e s a m e w a y , b e a w a r e o f a n y a v e r s i o n o r r e s i s t a n c e i n y o u r m i n d . N o t i c e t h i s , t o o , w i t h a s o f t a t t e n t i o n , w i t h o u t r e s i s t i n g , a l l o w i n g i t t o b e a s i t i s , a l l o w i n g i t t o o p e n i n i t s o w n t i m e . N o w n o t i c e t h e t h o u g h t s a n d f e a r s t h a t a c c o m ­p a n y t h e p a i n y o u a r e e x p l o r i n g : " I t w i l l n e v e r g o a w a y , " " I c a n ' t s t a n d i t . " " I d o n ' t d e s e r v e t h i s . " " I t i s t o o h a r d , t o o m u c h t r o u b l e , t o o d e e p , " e t c .

L e t t h e s e t h o u g h t s r e s t i n y o u r k i n d a t t e n t i o n f o r a t i m e . T h e n g e n t l y r e t u r n t o y o u r p h y s i c a l b o d y . L e t y o u r a w a r e n e s s b e d e e p e r a n d m o r e a l l o w i n g n o w . A g a i n , f e e l t h e l a y e r s o f t h e p l a c e o f p a i n , a n d a l l o w e a c h l a y e r t h a t o p e n s t o m o v e , t o i n t e n s i f y o r d i s s o l v e i n i t s o w n t i m e . B r i n g y o u r a t t e n t i o n t o t h e p a i n a s i f y o u w e r e g e n t l y c o m ­f o r t i n g a c h i l d , h o l d i n g i t a l l i n a l o v i n g a n d s o o t h i n g a t t e n t i o n . B r e a t h e s o f t l y i n t o i t , a c c e p t i n g a l l t h a t i s p r e s e n t w i t h a h e a l i n g k i n d n e s s . C o n t i n u e t h i s m e d i t a t i o n u n t i l y o u f e e l r e c o n n e c t e d w i t h w h a t e v e r p a r t o f y o u r b o d y c a l l s y o u , u n t i l y o u f e e l a t p e a c e .

A s y o u r h e a l i n g a t t e n t i o n d e v e l o p s , y o u c a n d i r e c t i t r e g u l a r l y t o s i g n i f i c a n t a r e a s o f i l l n e s s o r p a i n i n y o u r b o d y . Y o u c a n t h e n s c a n y o u r b o d y f o r a d d i t i o n a l a r e a s t h a t c a l l f o r y o u r c a r i n g a t t e n t i o n . I n t h e s a m e w a y , y o u c a n d i r e c t a h e a l i n g a t t e n t i o n t o d e e p e m o t i o n a l w o u n d s y o u c a r r y . G r i e f , l o n g i n g , r a g e , l o n e l i n e s s , a n d s o r r o w c a n a l l f i r s t b e f e l t i n y o u r b o d y . W i t h c a r e f u l a n d k i n d a t t e n t i o n , y o u c a n f e e l d e e p i n s i d e t h e m . S t a y w i t h t h e m . A f t e r s o m e t i m e y o u c a n b r e a t h e s o f t l y a n d o p e n y o u r a t t e n ­t i o n t o e a c h o f t h e l a y e r s o f c o n t r a c t i o n , e m o t i o n s , a n d t h o u g h t s t h a t a r e c a r r i e d w i t h t h e m . F i n a l l y , y o u c a n l e t t h e s e , t o o , r e s t , a s i f y o u w e r e g e n t l y c o m f o r t i n g a c h i l d , a c c e p t i n g a l l t h a t i s p r e s e n t , u n t i l y o u f e e l a t p e a c e . Y o u c a n w o r k w i t h t h e h e a r t i n t h i s w a y a s o f t e n a s y o u w i s h . R e m e m b e r , t h e h e a l i n g o f o u r b o d y a n d h e a r t i s a l w a y s h e r e . I t s i m p l y a w a i t s o u r c o m p a s s i o n a t e a t t e n t i o n .

Whatever happens in our life/practice, just take note of i t and keep on going. Remember who you a r e , and keep on going. A n d forget about that, and keep on going.

- John D a i s h i n Buksbazen

6

Walking Meditation f r o m A P a t h with H e a r t , by Jack K o r n f i e l d

L i k e b r e a t h i n g m e d i t a t i o n , w a l k i n g m e d i t a t i o n i s a s i m p l e a n d u n i v e r s a l p r a c t i c e f o r d e v e l o p i n g c a l m , c o n n e c t e d n e s s , a n d a w a r e n e s s . I t c a n b e p r a c t i c e d r e g u l a r l y , b e f o r e o r a f t e r s i t t i n g m e d i t a t i o n o r a n y t i m e o n i t s o w n , s u c h a s a f t e r a b u s y d a y a t w o r k o r o n a l a z y S u n d a y m o r n i n g . T h e a r t o f w a l k i n g m e d i t a t i o n i s t o l e a r n t o b e a w a r e a s y o u w a l k , t o u s e t h e n a t u r a l m o v e m e n t o f w a l k i n g t o c u l t i v a t e m i n d f u l n e s s a n d w a k e f u l p r e s e n c e .

S e l e c t a q u i e t p l a c e w h e r e y o u c a n w a l k c o m f o r t a b l y b a c k a n d f o r t h , i n d o o r s o r o u t , a b o u t t e n t o t h i r t y p a c e s i n l e n g t h . B e g i n b y s t a n d i n g a t o n e e n d o f t h i s " w a l k i n g p a t h , " w i t h y o u r f e e t f i r m l y p l a n t e d o n t h e g r o u n d . L e t y o u r h a n d s r e s t e a s i l y , w h e r ­e v e r t h e y a r e c o m f o r t a b l e . C l o s e y o u r e y e s f o r a m o m e n t , c e n t e r y o u r s e l f , a n d f e e l y o u r b o d y s t a n d i n g o n t h e e a r t h . F e e l t h e p r e s s u r e o n t h e b o t t o m s o f y o u r f e e t a n d t h e o t h e r n a t u r a l s e n s a t i o n s o f s t a n d i n g . T h e n o p e n y o u r e y e s a n d l e t y o u r s e l f b e p r e s e n t a n d a l e r t .

B e g i n t o w a l k s l o w l y . L e t y o u r s e l f w a l k w i t h a s e n s e o f e a s e a n d d i g n i t y . P a y a t t e n t i o n t o y o u r b o d y . W i t h e a c h s t e p f e e l t h e s e n s a t i o n s o f l i f t i n g y o u r f o o t a n d l e g o f f o f t h e e a r t h . B e a w a r e a s y o u p l a c e e a c h f o o t o n t h e e a r t h . R e l a x a n d l e t y o u r w a l k i n g b e e a s y a n d n a t u r a l . F e e l e a c h s t e p m i n d f u l l y a s y o u w a l k . W h e n y o u r e a c h t h e e n d o f y o u r p a t h , p a u s e f o r a m o m e n t . C e n t e r y o u r s e l f , c a r e f u l l y t u r n a r o u n d , p a u s e a g a i n s o t h a t y o u c a n b e a w a r e o f t h e f i r s t s t e p a s y o u w a l k b a c k . Y o u c a n e x p e r i m e n t w i t h t h e s p e e d , w a l k i n g a t w h a t e v e r p a c e k e e p s y o u m o s t p r e s e n t .

C o n t i n u e t o w a l k b a c k a n d f o r t h f o r t e n o r t w e n t y m i n u t e s o r l o n g e r . A s w i t h t h e b r e a t h i n s i t i n g , y o u r m i n d w i l l w a n d e r a w a y m a n y , m a n y t i m e s . A s s o o n a s y o u n o t i c e t h i s , a c k n o w l e d g e w h e r e i t w e n t s o f t l y : " w a n d e r i n g , " " t h i n k i n g , " " h e a r i n g , " " p l a n n i n g . " T h e n r e t u r n t o f e e l t h e n e x t s t e p . L i k e t r a i n i n g t h e p u p p y , y o u w i l l n e e d t o c o m e b a c k a t h o u s a n d t i m e s . W h e t h e r y o u h a v e b e e n a w a y f o r o n e s e c o n d o r f o r t e n m i n u t e s , s i m p l y a c k n o w l e d g e w h e r e y o u h a v e b e e n a n d t h e n c o m e b a c k t o b e i n g a l i v e h e r e a n d n o w w i t h t h e n e x t s t e p y o u t a k e .

A f t e r s o m e p r a c t i c e w i t h w a l k i n g m e d i t a t i o n , y o u w i l l l e a r n t o u s e i t t o c a l m a n d c o l l e c t y o u r s e l f a n d t o l i v e m o r e w a k e f u l l y i n y o u r b o d y . Y o u c a n t h e n e x t e n d y o u r w a l k i n g p r a c t i c e i n a n i n f o r m a l w a y w h e n y o u g o s h o p p i n g , w h e n e v e r y o u w a l k d o w n t h e s t r e e t o r w a l k t o o r f r o m y o u r c a r . Y o u c a n l e a r n t o e n j o y w a l k i n g f o r i t s o w n s a k e i n s t e a d o f t h e u s u a l p l a n n i n g a n d t h i n k i n g a n d , i n t h i s s i m p l e w a y , b e g i n t o b e t r u l y p r e s e n t , t o b r i n g y o u r b o d y , h e a r t , a n d m i n d t o g e t h e r a s y o u m o v e t h r o u g h y o u r l i f e .

7

The Six Points of Good Posture f r o m W h e n Things F a l l Apart, by Pema Chodron

O v e r t h e y e a r s , R i n p o c h e c o n t i n u e d t o r e f i n e t h e i n s t r u c t i o n s o n p o s t u r e . H e s a i d i t w a s n e v e r a g o o d i d e a t o s t r u g g l e i n m e d i t a t i o n . S o i f o u r l e g s o r b a c k w e r e h u r t i n g , w e w e r e t o l d i t w a s f i n e t o m o v e . H o w e v e r , i t b e c a m e c l e a r t h a t b y w o r k i n g w i t h p r o p e r p o s t u r e , i t w a s p o s s i b l e t o b e c o m e f a r m o r e r e l a x e d a n d s e t t l e d i n o n e ' s b o d y b y m a k i n g v e r y s u b t l e a d j u s t m e n t s . L a r g e m o v e m e n t s b r o u g h t c o m f o r t f o r a b o u t f i v e o r t e n m i n u t e s , a n d t h e n w e j u s t w a n t e d t o s h i f t a g a i n . E v e n t u a l l y w e b e g a n f o l l o w i n g t h e s i x p o i n t s o f g o o d p o s t u r e a s a w a y t o r e a l l y s e t t l e d o w n . T h e s i x p o i n t s a r e : ( 1 ) s e a t , ( 2 ) l e g s , ( 3 ) t o r s o , ( 4 ) h a n d s , ( 5 ) e y e s , a n d ( 6 ) m o u t h , a n d t h e i n s t r u c t i o n i s a s f o l l o w s .

1 . W h e t h e r s i t t i n g o n a c u s h i o n o n t h e f l o o r o r i n a c h a i r , t h e s e a t s h o u l d b e f l a t , n o t t i l t i n g t o t h e r i g h t o r l e f t o r t o t h e b a c k o r f r o n t .

2 . T h e l e g s a r e c r o s s e d c o m f o r t a b l y i n f r o n t o f y o u — o r , i f y o u ' r e s i t t i n g i n a c h a i r , t h e f e e t a r e f l a t o n t h e f l o o r , a n d t h e k n e e s a r e a f e w i n c h e s a p a r t .

3 . T h e t o r s o ( f r o m t h e h e a d t o t h e s e a t ) i s u p r i g h t , w i t h a s t r o n g b a c k a n d a n o p e f r o n t . I f s i t t i n g i n a c h a i r , i t ' s b e s t n o t t o l e a n b a c k . I f y o u s t a r t t o s l o u c h , s i m p l y s i t u p r i g h t a g a i n .

4 . T h e h a n d s a r e o p e n , w i t h p a l m s d o w n , r e s t i n g o n t h e t h i g h s .

5 . T h e e y e s a r e o p e n , i n d i c a t i n g t h e a t t i t u d e o f r e m a i n i n g a w a k e a n d r e l a x e d w i t h a l l t h a t o c c u r s . T h e e y e g a z e i s s l i g h t l y d o w n w a r d a n d d i r e c t e d a b o u t f o u r t o s i x f e e t i n f r o n t .

6 . T h e m o u t h i s v e r y s l i g h t l y o p e n s o t h a t t h e j a w i s r e l a x e d a n d a i r c a n m o v e e a s i l y t h r o u g h b o t h m o u t h a n d n o s e . T h e t i p o f t h e t o n g u e c a n b e p l a c e d o n t h e r o o f o f t h e m o u t h .

E a c h t i m e y o u s i t d o w n t o m e d i t a t e , y o u c a n r u n t h r o u g h t h e s e s i x p o i n t s , a n d a n y t i m e y o u f e e l d i s t r a c t e d d u r i n g y o u r m e d i t a t i o n , y o u c a n b r i n g y o u r a t t e n t i o n b a c k t o y o u r b o d y a n d r u n t h r o u g h t h e s i x p o i n t s . T h e n , w i t h a s e n s e o f s t a r t i n g a f r e s h , r e t u r n o n c e a g a i n t o t h e b r e a t h . I f y o u f i n d t h a t t h o u g h t s h a v e c a r r i e d y o u a w a y , d o n ' t w o r r y a b o u t i t . S i m p l y s a y t o y o u r s e l f , " t h i n k i n g , " a n d c o m e b a c k t o t h e o p e n n e s s a n d r e l a x a t i o n o f t h e b r e a t h . A g a i n a n d a g a i n j u s t c o m e b a c k t o b e i n g r i g h t w h e r e y o u a r e .

Pema Chodron is a n A m e r i c a n Buddhist nun and a student of the late Chbgyam T r u n g p a Rinpoche,

the renowned meditation master. She is resident teacher at Gampo Abbey, Cape B r e t o n , N o v a Scotia, the first T i b e t a n

monastery i n N o r t h A m e r i c a established for Westerners.

8

Some Notes on Zazen by H a k u u n Yasutani Roshi

H o w l o n g s h o u l d y o u d o z a z e n a t o n e s i t t i n g ? T h e r e i s n o g e n e r a l r u l e , f o r i t v a r i e s a c c o r d i n g t o t h e d e g r e e o f o n e ' s e a g e r n e s s a s w e l l a s t h e m a t u r i t y o f o n e ' s p r a c t i c e . F o r n o v i c e s a s h o r t e r t i m e i s b e t t e r . I f y o u s i t d e v o t e d l y f i v e m i n u t e s a d a y f o r a m o n t h o r t w o , y o u w i l l w a n t t o i n c r e a s e y o u r s i t t i n g t o t e n o r m o r e m i n u t e s a s y o u r a r d o r g r o w s . W h e n y o u a r e a b l e t o s i t w i t h y o u r m i n d t a u t f o r , s a y , t h i r t y m i n u t e s w i t h o u t p a i n o r d i s c o m f o r t , y o u w i l l c o m e t o a p p r e c i a t e t h e f e e l i n g o f t r a n q u i l i t y a n d w e l l - b e i n g i n d u c e d b y z a z e n a n d w i l l w a n t t o p r a c t i c e r e g u l a r l y . F o r t h e s e r e a s o n s I r e c o m m e n d t h a t b e g i n n e r s s i t f o r s h o r t e r p e r i o d s o f t i m e .

O n t h e o t h e r h a n d , s h o u l d y o u f o r c e y o u r s e l f f r o m t h e b e g i n n i n g t o s i t f o r l o n g e r p e r i o d s , t h e p a i n i n y o u r l e g s m a y w e l l b e c o m e u n b e a r a b l e b e f o r e y o u a c q u i r e a c a l m m i n d . T h u s y o u w i l l q u i c k l y t i r e o f z a z e n , f e e l i n g i t t o b e a w a s t e o f t i m e , o r y o u w i l l a l w a y s b e w a t c h i n g t h e c l o c k . I n t h e e n d y o u w i l l c o m e t o d i s l i k e z a z e n a n d s t o p s i t t i n g a l t o g e t h e r . T h i s i s w h a t f r e q u e n t l y h a p p e n s . N o w , e v e n t h o u g h y o u s i t f o r o n l y t e n m i n u t e s o r s o e a c h d a y , y o u c a n c o m p e n s a t e f o r t h i s b r i e f n e s s b y c o n ­c e n t r a t i n g i n t e n s e l y o n t h e c o u n t i n g o f e a c h b r e a t h , t h u s i n c r e a s i n g i t s e f f e c t i v e n e s s . Y o u m u s t n o t c o u n t a b s e n t - m i n d e d l y o r m e c h a n i c a l l y , a s t h o u g h i t w e r e a d u t y .

T h e s p i n a l c o l u m n m u s t b e e r e c t a t a l l t i m e s . T h i s a d m o n i t i o n i s i m p o r t a n t . W h e n t h e b o d y s l u m p s , n o t o n l y i s u n d u e p r e s s u r e p l a c e d o n t h e i n t e r n a l o r g a n s , i n t e r f e r i n g w i t h t h e i r f r e e f u n c t i o n i n g , b u t t h e v e r t e b r a e b y i m p i n g i n g u p o n n e r v e s m a y c a u s e s t r a i n s o f o n e k i n d o r a n o t h e r . S i n c e t h e b o d y a n d m i n d a r e o n e , a n y i m p a i r m e n t o f t h e p h y s i o l o g i c a l f u n c t i o n s i n e v i t a b l y i n v o l v e s t h e m i n d a n d t h u s d i m i n i s h e s i t s c l a r ­i t y a n d o n e - p o i n t e d n e s s , w h i c h a r e e s s e n t i a l f o r e f f e c t i v e c o n c e n t r a t i o n . F r o m a p u r e l y p s y c h o l o g i c a l p o i n t o f v i e w , a r a m r o d e r e c t n e s s i s a s u n d e s i r a b l e a s a s l o u c h i n g p o s i t i o n , f o r t h e o n e s p r i n g s f r o m u n c o n s c i o u s p r i d e a n d t h e o t h e r f r o m a b j e c t n e s s , a n d s i n c e b o t h a r e g r o u n d e d i n e g o t h e y a r e e q u a l l y a h i n d r a n c e t o e n l i g h t e n m e n t .

W h e n s i t t i n g i t i s a g o o d i d e a t o h a v e a n o t e b o o k a n d p e n c i l b e f o r e y o u , b e c a u s e a v a r i e t y o f i n s i g h t s w i l l f l a s h i n t o y o u r m i n d a n d y o u w i l l t h i n k : " I m u s t w r i t e t h i s d o w n b e f o r e I f o r g e t i t . " R e l a t i o n s h i p s w h i c h p r e v i o u s l y w e r e i n c o m p r e h e n s i b l e w i l l s u d ­d e n l y b e c l a r i f i e d a n d d i f f i c u l t p r o b l e m s w i l l b e a b r u p t l y s o l v e d . I f y o u d o n o t j o t t h e s e t h i n g s d o w n , t h e y w i l l w o r r y y o u a n d t h u s i n t e r f e r e w i t h y o u r c o n c e n t r a t i o n .

Yasutani Roshi ( 1 8 8 5 - 1 9 7 3 ) was a Japanese Zen master who visited N o r t h A m e r i c a only twice, but whose D h a r m a successors have successfully presented his teachings here for decades. These notes a r e taken f r o m his introductory lectures on Z e n t r a i n i n g , which

appear in The T h r e e P i l l a r s of Z e n , edited by Philip Kapleau and first published i n 1 9 6 5 . 9

Opening the Senses f r o m T h e T i b e t a n Book of L i v i n g and D y i n g , by Sogyal Rinpoche

B e f o r e w e h a v e m a s t e r y o v e r o u r m i n d , w e n e e d f i r s t t o c a l m i t s e n v i r o n m e n t . A t t h e m o m e n t , m i n d i s l i k e a c a n d l e f l a m e : u n s t a b l e , f l i c h e r i n g , c o n s t a n l y c h a n g i n g , f a n n e d b y t h e v i o l e n t w i n d s o f o u r t h o u g h t s a n d e m o t i o n s . T h e f l a m e w i l l o n l y b u r n s t e a d i l y w h e n w e c a n c a l m t h e a i r a r o u n d i t .

.. . W i t h t h e e y e s o p e n , y o u a r e l e s s l i k e l y t o f a l l a s l e e p . T h e n , m e d i t a t i o n i s n o t a m e a n s o f r u n n i n g a w a y f r o m t h e w o r l d , o r o f e s c a p i n g f r o m i t i n t o a t r a n c e - l i k e e x p e r i e n c e o f a n a l t e r e d s t a t e o f c o n s c i o u s n e s s . O n t h e c o n t r a r y , i t i s a d i r e c t w a y t o h e l p u s t r u l y u n d e r s t a n d o u r s e l v e s , a n d r e l a t e t o l i f e a n d t h e w o r l d i n s t e a d o f s h u t t i n g o u t l i f e , y o u r e m a i n o p e n a n d a t p e a c e w i t h e v e r y t h i n g . Y o u l e a v e a l l y o u r s e n s e s j u s t o p e n , n a t u r a l l y , a s t h e y a r e , w i t h o u t g r a s p i n g a f t e r t h e i r p e r c e p t i o n s . [ I t i s s a i d t h a t ] a l l t h e l i g h t o f o u r w i s d o m - e n e r g y r e s i d e s i n t h e h e a r t c e n t e r , w h i c h i s c o n n e c t e d t h r o u g h " w i s d o m c h a n n e l s " t o t h e e y e s . S o y o u k e e p t h e m o p e n , i n o r d e r n o t t o b l o c k t h e s e w i s d o m c h a n n e l s .

I f y o u a r e s e n s i t i v e t o d i s t u r b a n c e s , y o u m a y f i n d i t h e l p f u l t o c l o s e y o u r e y e s f o r a w h i l e a n d q u i e t l y t u r n w i t h i n . O n c e y o u f e e l e s t a b l i s h e d i n c a l m , g r a d u a l l y o p e n y o u r e y e s . Y o u r m e d i t a t i o n a n d y o u r g a z e s h o u l d b e l i k e t h e v a s t e x p a n s e o f a g r e a t o c e a n . D o n o t f o c u s o n a n y t h i n g i n p a r t i c u l a r ; i n s t e a d , t u r n b a c k i n t o y o u r s e l f s l i g h t l y , a n d l e t y o u r g a z e e x p a n d a n d b e c o m e m o r e s p a c i o u s a n d p e r v a s i v e .

W h e n y o u m e d i t a t e , k e e p y o u r m o u t h s l i g h t l y o p e n , a s i f a b o u t t o s a y a d e e p , r e l a x i n g " A a a a h . " B y k e e p i n g t h e m o u t h s l i g h t l y o p e n a n d b r e a t h i n g m a i n l y t h r o u g h t h e m o u t h , i t i s s a i d t h a t t h e " k a r m i c w i n d s " t h a t c r e a t e d i s c u r s i v e t h o u g h t s a r e n o r m a l l y l e s s l i k e l y t o a r i s e , a n d c r e a t e o b s t a c l e s i n y o u r m i n d a n d m e d i t a t i o n .

A l l t o o o f t e n p e o p l e c o m e t o m e d i t a t i o n i n t h e h o p e o f e x t r a o r d i n a r y r e s u l t s , l i k e v i s i o n s , l i g h t s , o r s o m e s u p e r n a t u r a l m i r a c l e . W h e n n o s u c h t h i n g o c c u r s , t h e y f e e l e x t r e m e l y d i s a p p o i n t e d . B u t t h e r e a l m i r a c l e o f m e d i t a t i o n i s m o r e o r d i n a r y a n d m u c h m o r e u s e f u l . I t i s a s u b t l e t r a n s f o r m a t i o n , a n d t h i s t r a n s f o r m a t i o n h a p p e n s n o t o n l y i n y o u r m i n d a n d y o u r e m o t i o n s , b u t a l s o a c t u a l l y i n y o u r b o d y . I t i s v e r y h e a l i n g . S c i e n t i s t s a n d d o c t o r s h a v e d i s c o v e r e d t h a t w h e n y o u a r e i n a g o o d h u m o r , t h e n e v e n t h e c e l l s i n y o u r b o d y a r e m o r e j o y f u l ; a n d w h e n y o u r m i n d i s i n a m o r e n e g a t i v e s t a t e , t h e n y o u r c e l l s c a n b e c o m e m a l i g n a n t . T h e w h o l e s t a t e o f y o u r h e a l t h h a s a l o t t o d o w i t h y o u r s t a t e o f m i n d a n d y o u r w a y o f b e i n g .

Sogyal Rinpoche was born and raised i n Tibet and began his monastic t r a i n i n g at the age of six months. After fleeing Tibet in 1 9 5 9 he was educated i n I n d i a and at Cambridge University. H e is

the founder of Rigpa, a n i n t e r n a t i o n a l network of teaching centres for Buddhist practice and care for the dying. H e is the author of many books, travels widely to teach, and now lives i n F r a n c e .

1 0

Mantra Meditation f r o m The Tibetan Book of L i v i n g and Dvins. by Sogyal Rinpoche

A t e c h n i q u e u s e d a g r e a t d e a l i n T i b e t a n B u d d h i s m ( a n d a l s o i n S u f i s m , O r t h o d o x C h r i s t i a n i t y , a n d H i n d u i s m ) , i s u n i t i n g t h e m i n d w i t h t h e s o u n d o f a m a n t r a . T h e d e f i n i t i o n o f m a n t r a i s ' t t i a t w h i c h p r o t e c t s t h e m i n d . " T h a t w h i c h p r o t e c t s t h e m i n d f r o m n e g a t i v i t y , o r t h a t w h i c h p r o t e c t s y o u from y o u r o w n m i n d , i s c a l l e d m a n t r a .

W h e n y o u a r e n e r v o u s , d i s o r i e n t e d , o r e m o t i o n a l l y f r a g i l e , c h a n t i n g o r r e c i t i n g a m a n t r a i n s p i r i n g l y c a n c h a n g e t h e s t a t e o f y o u r m i n d c o m p l e t e l y , b y t r a n s f o r m i n g i t s e n e r g y a n d a t m o s p h e r e . H o w i s t h i s p o s s i b l e ? M a n t r a i s t h e e s s e n c e o f s o u n d , a n d t h e e m b o d i m e n t o f t h e t r u t h i n t h e f o r m o f s o u n d . E a c h s y l l a b l e i s i m p r e g n a t e d w i t h s p i r i t u a l p o w e r , c o n d e n s e s a s p i r i t u a l t r u t h , a n d v i b r a t e s w i t h t h e b l e s s i n g o f t h e s p e e c h o f t h e b u d d h a s . I t i s a l s o s a i d t h a t t h e m i n d rides o n t h e s u b t l e e n e r g y o f t h e b r e a t h , t h e p r a n a , w h i c h m o v e s t h r o u g h a n d p u r i f i e s t h e s u b t l e c h a n n e l s o f t h e b o d y S o w h e n y o u c h a n t a m a n t r a , y o u a r e c h a r g i n g y o u r b r e a t h a n d e n e r g y w i t h t h e e n e r g y o f t h e m a n t r a , a n d s o w o r k i n g d i r e c t l y o n y o u r m i n d a n d s u b t l e b o d y

T h e m a n t r a I r e c o m m e n d t o m y s t u d e n t s i s O M A H H U M V A J R A G U R U P A D M A S I D D H I H U M ( T i b e t a n s p r o n o u n c e i t : O m A h H u n g B e n z a G u r u P e m a S i d d h i H u n g ) , w h i c h i s t h e m a n t r a o f P a d m a s a m b h a v a , t h e m a n t r a o f a l l t h e b u d d h a s , m a s ­t e r s , a n d r e a l i z e d b e i n g s , a n d s o u n i q u e l y p o w e r f u l f o r p e a c e , f o r h e a l i n g , f o r t r a n s ­f o r m a t i o n a n d f o r p r o t e c t i o n i n t h i s v i o l e n t , c h a o t i c a g e . R e c i t e t h e m a n t r a q u i e t l y , w i t h d e e p a t t e n t i o n , a n d l e t y o u r b r e a t h , t h e m a n t r a , a n d y o u r a w a r e n e s s b e c o m e s l o w l y o n e . O r c h a n t i t i n a n i n s p i r i n g w a y , a n d r e s t i n t h e p r o f o u n d s i l e n c e t h a t s o m e t i m e s f o l l o w s .

11

Recommended Reading A Path with Heart, b y J a c k K o r n f i e l d Lovingkindness: The Revolutionary Art of Happiness,

b y S h a r o n S a l z b e r g Full Catastrophe Living, b y J o h n K a b a t - Z i n n The Tibetan Book of Living and Dying, b y S o g y a l R i n p o c h e Cutting through Spiritual Materialism, b y C h d g y a m T r u n g p a R i n p o c h e Start Where You Are, b y P e m a C h o d r o n When Things Fall Apart, b y P e m a C h o d r o n Peace is Every Step, b y T h i c h N h a t H a n h The Miracle of Mindfulness, b y T h i c h N h a t H a n h Zen Mind, Beginner's Mind, b y S h u n r y u S u z u k i R o s h i The Three Pillars of Zen, e d . P h i l i p K a p l e a u R o s h i

The Bwfcfchist Mebitatfoti Society of "Northern British Columbia

B r e a t h i n g i n , I c a l m m y b o d y . B r e a t h i n g o u t , I s m i l e . D w e l l i n g in t h e p r e s e n t m o m e n t , I k n o w t h i s is a w o n d e r f u l m o m e n t .

T h i c h N h a t H a n h

The Bufefehist Meditation Society of Northern British Columbia