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