"In the space between old and new ideas, discover the natural, unfabricated, luminous and knowing nature of your mind." The Dalai Lama
Calm Abiding (Shamatha) Meditation
The Dalai Lama teaches Calm Abiding as a profoundly concentrated state achieved through stablizing meditation in which you fix your mind on a single object or topic. "The aim is to strengthen the mind's ability to focus, which in turn enables the mind to overcome problems at their root." Calm Abiding also helps you "to become more alert and sharp in daily life, and increases your power of memory."
His instruction for Calm Abiding meditation goes like this:
• Consider your motivation for meditation before you begin. He suggests the motivation of attaining a peaceful mind and heart, and through that, a better world.
• Set aside a time and place for meditation practice that is well apart from the commotion of daily life.
• Using a meditation cushion so that your seat is higher than your knees, assume a relaxed but alert posture.
• Focus on a meditation object (your breath, for example, or a mantra). Fix your mind continuously on the object.
• Gently bring your mind back to your focal point whenever your mind falters, which it will often do.
• Do not push yourself. Try frequent, intense five-minute meditation sessions at first, instead of longer ones.In another excellent book about Calm Abiding meditation, Sakyong Mipham Rinpoche points out: "Even an untrained mind is already abiding somewhere at every moment, whether we notice or not. Maybe we're focused on the idea of dinner, or what's in the refrigerator, or what we would wear if we went out to a restaurant, or how badly we want some new clothes. After we spend some time in meditation watching thoughts and emotions come and go, we begin to see them clearly. They no longer have the power to destabilize us because we see how ephemeral they are. Then we can actually begin to change."
Both books are filled with practical meditation advice, personal anecdotes, and easy-to-follow meditation instructions.
Books Available from Amazon
How to Practice: The Way to a Meaningful Life, by the Dalai Lama ($20) A practical explanation of Buddhism and Buddhist meditation techniques that includes instructions for several practices, including Calm Abiding.
Turning the Mind into an Ally, by Sakyong Mipham Rinpoche ($17) This book joins two streams of meditation teachings: Buddhism and Shambhala. Sakyong Mipham offers detailed instructions for 'building a courageous mind through the practice of sitting meditation.'
The Wisdom of No Escape And The Path of Loving Kindness, by Pema Chodron, ($10) and the same book in a pocket edition: Awakening Loving-Kindness, ($7). This book is a series of talks about meditation practice by the American Buddhist nun who is among the most popular modern meditation teachers.
Links
The Tibetan Government in Exile maintains information about the Dalai Lama at their site:
www.tibet.com Biography and teaching schedule of Sakyong Mipham Rinpoche
Pema Chodron’s biography and teaching schedule is on her website: www.gampoabbey.org And there is also information about Pema through the Shambhala organization: www.shambhala.org
The Shambhala organization offers both Buddhist and Shambhala meditation programs all around the world. Check the site www.shambhala.org..
