Difference between revisions of "How to Practice Shamatha Meditation"
| Line 5: | Line 5: | ||
| − | by Lama Rod Owens | + | by [[Lama]] Rod Owens |
| − | Shamatha meditation—mindfulness or concentration—is the foundation of Buddhist practice. Lama Rod Owens teaches us a version from the Vajrayana tradition | + | [[Shamatha]] meditation—mindfulness or concentration—is the foundation of [[Buddhist practice]]. [[Lama]] Rod Owens teaches us a version from the [[Vajrayana tradition]] |
| − | Shamatha means | + | [[Shamatha]] means “[[peaceful]] abiding” or “[[tranquility]].” Also called [[mindfulness]] or [[concentration meditation]], [[shamatha]] is an important introductory practice that leads to the practice of [[vipashyana]], or [[insight meditation]]. |
| − | The purpose of shamatha meditation is to stabilize the mind by cultivating a steady awareness of the object of meditation. The traditional practice of shamatha uses different kinds of supports or anchors for our practice. Eventually, this leads to practicing without supports and meditating on emptiness itself in an open awareness. For this particular practice, the instructions will be for shamatha meditation using the breath as the focus of our practice. | + | The {{Wiki|purpose}} of [[shamatha meditation]] is to stabilize the [[mind]] by [[cultivating]] a steady [[awareness]] of the [[object of meditation]]. The [[traditional]] [[practice of shamatha]] uses different kinds of supports or anchors for our practice. Eventually, this leads to practicing without supports and [[meditating on emptiness]] itself in an open [[awareness]]. For this particular practice, the instructions will be for [[shamatha meditation]] using the [[breath]] as the focus of our practice. |
| − | Shamatha meditation allows us to experience our mind as it is. When we practice shamatha, we are able to see that our mind is full of thoughts, some conducive to our happiness and further realization, and others not. It is not extraordinary that our minds are full of thoughts, and it is important to understand that it is natural to have so much happening in the mind. | + | [[Shamatha]] [[meditation]] allows us to [[experience]] our [[mind]] as it is. When we practice [[shamatha]], we are able to see that our [[mind]] is full of [[thoughts]], some conducive to our [[happiness]] and further [[realization]], and others not. It is not [[extraordinary]] that our [[minds]] are full of [[thoughts]], and it is important to understand that it is natural to have so much happening in the [[mind]]. |
| − | Over time, practicing shamatha meditation calms our thoughts and emotions. We experience tranquility of mind and calmly abide with our thoughts as they are. Eventually, this leads to a decrease in unhelpful thoughts. | + | Over time, practicing [[shamatha meditation]] [[calms]] our [[thoughts]] and [[emotions]]. We [[experience]] [[tranquility]] of [[mind]] and [[calmly]] abide with our [[thoughts]] as they are. Eventually, this leads to a {{Wiki|decrease}} in unhelpful [[thoughts]]. |
| − | When we experience stable awareness, we are then ready to practice vipashyana, in which we develop insight into what | + | When we [[experience]] {{Wiki|stable}} [[awareness]], we are then ready to practice [[vipashyana]], in which we develop [[insight]] into what “[[mind]]” is by investigating the [[nature]] of [[thoughts]] themselves. In the [[Vajrayana tradition of Buddhism]], the [[Wikipedia:Absolute (philosophy)|ultimate]] goal is to practice [[calm abiding]] and [[insight]] in union, which opens the door to [[realizing]] the [[true nature of mind]]. |
| − | Traditionally, shamatha practice is taught through instructions on the physical body and then looking at the meditation instructions themselves. | + | [[Traditionally]], [[shamatha]] practice is [[taught]] through instructions on the [[physical body]] and then [[looking at]] the [[meditation]] instructions themselves. |
| − | The Seven-Point Posture | + | The Seven-Point [[Posture]] |
| − | The seven-point posture of Vairochana is an ancient set of posture points that are said to align the physical body with our energetic body. The posture has been practiced for thousands of years by Hindu and Buddhist yogis. | + | The seven-point [[posture]] of [[Vairochana]] is an [[ancient]] set of [[posture]] points that are said to align the [[physical body]] with our energetic [[body]]. The [[posture]] has been practiced for thousands of years by [[Hindu]] and [[Buddhist]] [[yogis]]. |
The seven points are: | The seven points are: | ||
| Line 35: | Line 35: | ||
Hands in lap or on knees. | Hands in lap or on knees. | ||
Have a straight back. | Have a straight back. | ||
| − | Widen the shoulders to open the heart center. | + | Widen the shoulders to open the [[heart center]]. |
| − | Lower the chin. | + | Lower the [[chin]]. |
| − | Open mouth slightly with the tongue resting on the roof of the mouth. | + | Open {{Wiki|mouth}} slightly with the {{Wiki|tongue}} resting on the roof of the {{Wiki|mouth}}. |
| − | Eyes open, gazing about four finger widths past the tip of nose. | + | [[Eyes]] open, gazing about four [[finger widths]] {{Wiki|past}} the tip of {{Wiki|nose}}. |
| − | A Body-Sensitive Posture | + | A Body-Sensitive [[Posture]] |
| − | We all have different bodies and capabilities. It is important to adjust this demanding traditional posture to meet the needs of our own bodies, and not struggle to adapt our bodies to the posture. What is most important in terms of body posture is keeping the back and spine as straight as possible and remaining comfortable. So the seven points of a more body-sensitive posture could be: | + | We all have different [[bodies]] and capabilities. It is important to adjust this demanding [[traditional]] [[posture]] to meet the needs of our [[own]] [[bodies]], and not struggle to adapt our [[bodies]] to the [[posture]]. What is most important in terms of [[body]] [[posture]] is keeping the back and spine as straight as possible and remaining comfortable. So the seven points of a more body-sensitive [[posture]] could be: |
Sit on a cushion or a chair, stand, or lie down. | Sit on a cushion or a chair, stand, or lie down. | ||
Arrange your hands in any way that is comfortable. | Arrange your hands in any way that is comfortable. | ||
Hold your back as straight as possible. | Hold your back as straight as possible. | ||
| − | Keep your shoulders relaxed and chest open. | + | Keep your shoulders [[relaxed]] and {{Wiki|chest}} open. |
Hold your head at whatever level is comfortable. | Hold your head at whatever level is comfortable. | ||
Keep your lower jaw slightly open. | Keep your lower jaw slightly open. | ||
| − | Keep the eyes closed or open. | + | Keep the [[eyes]] closed or open. |
| − | The Meditation | + | The [[Meditation]] |
| − | There are many kinds of breath meditations. Some have been written down, while others have only been transmitted orally from teacher to student. The following is a basic breath meditation from the Vajrayana tradition: | + | There are many kinds of [[breath]] [[meditations]]. Some have been written down, while others have only been transmitted orally from [[teacher]] to [[student]]. The following is a basic [[breath meditation]] from the [[Vajrayana tradition]]: |
| − | Adjust the body into a comfortable position, and start the practice by becoming aware of your breath. Notice the inhalation and exhalation. | + | Adjust the [[body]] into a comfortable position, and start the practice by becoming {{Wiki|aware}} of your [[breath]]. Notice the {{Wiki|inhalation}} and {{Wiki|exhalation}}. |
| − | As you notice the breath, continue to let go of thoughts as they arise. Each time you are distracted by clinging to a thought, return to the breath. Keep doing this over and over again. | + | As you notice the [[breath]], continue to let go of [[thoughts]] as they arise. Each time you are distracted by [[clinging]] to a [[thought]], return to the [[breath]]. Keep doing this over and over again. |
| − | Eventually, as you exhale, become aware of your breath escaping and dissolving into space. Experience the same thing with the inhalation. | + | Eventually, as you exhale, become {{Wiki|aware}} of your [[breath]] escaping and dissolving into [[space]]. [[Experience]] the same thing with the {{Wiki|inhalation}}. |
| − | Slowing down, begin to allow your awareness to mix into open space with the breath on both the inhale and exhale. | + | Slowing down, begin to allow your [[awareness]] to mix into open [[space]] with the [[breath]] on both the inhale and exhale. |
| − | To deepen the practice, begin to hold the breath after the inhalation for a few seconds before exhaling. By doing this, you are splitting the breath into three parts: inhalation, holding, and exhalation. Keep doing this. | + | To deepen the practice, begin to hold the [[breath]] after the {{Wiki|inhalation}} for a few seconds before exhaling. By doing this, you are splitting the [[breath]] into three parts: {{Wiki|inhalation}}, holding, and {{Wiki|exhalation}}. Keep doing this. |
| − | As you inhale, begin to chant om to yourself. As you hold, chant ah. As you exhale, chant hung. Chanting these sacred syllables helps to further support awareness and is believed to purify our minds. | + | As you inhale, begin to [[chant]] om to yourself. As you hold, [[chant]] [[ah]]. As you exhale, [[chant]] hung. [[Chanting]] these [[sacred]] {{Wiki|syllables}} helps to further support [[awareness]] and is believed to {{Wiki|purify}} our [[minds]]. |
| − | As you continue with exhalation, relax more. Continue awareness practice, letting go of thoughts and returning to the breath. Do this for as long as you can. | + | As you continue with {{Wiki|exhalation}}, [[relax]] more. Continue [[awareness]] practice, [[letting go]] of [[thoughts]] and returning to the [[breath]]. Do this for as long as you can. |
Latest revision as of 16:56, 4 February 2020
by Lama Rod Owens
Shamatha meditation—mindfulness or concentration—is the foundation of Buddhist practice. Lama Rod Owens teaches us a version from the Vajrayana tradition
Shamatha means “peaceful abiding” or “tranquility.” Also called mindfulness or concentration meditation, shamatha is an important introductory practice that leads to the practice of vipashyana, or insight meditation.
The purpose of shamatha meditation is to stabilize the mind by cultivating a steady awareness of the object of meditation. The traditional practice of shamatha uses different kinds of supports or anchors for our practice. Eventually, this leads to practicing without supports and meditating on emptiness itself in an open awareness. For this particular practice, the instructions will be for shamatha meditation using the breath as the focus of our practice.
Shamatha meditation allows us to experience our mind as it is. When we practice shamatha, we are able to see that our mind is full of thoughts, some conducive to our happiness and further realization, and others not. It is not extraordinary that our minds are full of thoughts, and it is important to understand that it is natural to have so much happening in the mind.
Over time, practicing shamatha meditation calms our thoughts and emotions. We experience tranquility of mind and calmly abide with our thoughts as they are. Eventually, this leads to a decrease in unhelpful thoughts.
When we experience stable awareness, we are then ready to practice vipashyana, in which we develop insight into what “mind” is by investigating the nature of thoughts themselves. In the Vajrayana tradition of Buddhism, the ultimate goal is to practice calm abiding and insight in union, which opens the door to realizing the true nature of mind.
Traditionally, shamatha practice is taught through instructions on the physical body and then looking at the meditation instructions themselves.
The Seven-Point Posture
The seven-point posture of Vairochana is an ancient set of posture points that are said to align the physical body with our energetic body. The posture has been practiced for thousands of years by Hindu and Buddhist yogis.
The seven points are:
Sit cross-legged. Hands in lap or on knees. Have a straight back. Widen the shoulders to open the heart center. Lower the chin. Open mouth slightly with the tongue resting on the roof of the mouth. Eyes open, gazing about four finger widths past the tip of nose.
A Body-Sensitive Posture
We all have different bodies and capabilities. It is important to adjust this demanding traditional posture to meet the needs of our own bodies, and not struggle to adapt our bodies to the posture. What is most important in terms of body posture is keeping the back and spine as straight as possible and remaining comfortable. So the seven points of a more body-sensitive posture could be:
Sit on a cushion or a chair, stand, or lie down. Arrange your hands in any way that is comfortable. Hold your back as straight as possible. Keep your shoulders relaxed and chest open. Hold your head at whatever level is comfortable. Keep your lower jaw slightly open. Keep the eyes closed or open.
The Meditation
There are many kinds of breath meditations. Some have been written down, while others have only been transmitted orally from teacher to student. The following is a basic breath meditation from the Vajrayana tradition:
Adjust the body into a comfortable position, and start the practice by becoming aware of your breath. Notice the inhalation and exhalation.
As you notice the breath, continue to let go of thoughts as they arise. Each time you are distracted by clinging to a thought, return to the breath. Keep doing this over and over again.
Eventually, as you exhale, become aware of your breath escaping and dissolving into space. Experience the same thing with the inhalation. Slowing down, begin to allow your awareness to mix into open space with the breath on both the inhale and exhale.
To deepen the practice, begin to hold the breath after the inhalation for a few seconds before exhaling. By doing this, you are splitting the breath into three parts: inhalation, holding, and exhalation. Keep doing this.
As you inhale, begin to chant om to yourself. As you hold, chant ah. As you exhale, chant hung. Chanting these sacred syllables helps to further support awareness and is believed to purify our minds.
As you continue with exhalation, relax more. Continue awareness practice, letting go of thoughts and returning to the breath. Do this for as long as you can.
