Buddhist冥想入门 | 创巴仁波切亲授奢摩他技巧

as the first section of this particular class on study meditation.

I would like to give you some basic ideas.

Meditation as a practice is uh very confusing

and on the other hand meditation is a way of life might be better to look at and sitting practice in meditation that

we're going to institute this point is that um simplifying basic psychology, basic problems

as it was presented by the Buddha and a simple Ifying this case is a question of no expectations to the technique

that whether this technique is going to liberate you or going to show you a certain particular

flashes of excitement, mystical exper experiences whatever I would like to present this particular meditation situation

extremely simply without working on a certain particular metaphysical philosophical overlay as such

But at the same time I feel that if you could go through this particular training that we are presenting

throughout this particular Of course, I think it would be much better than just purely catching a short glimpse of

it.

So again, I would like to ask your particular commitment and set for this particular training program

completely as much as you can.

Otherwise there's a lot of gaps missing the points and unnecessary

confusions which might take place. So

please try to stick around if you can and um follow this particular instruction.

I'm not particularly saying that certain practice that we present are much more enlightening,

much more promising than other techniques that might be presented, you might have experienced

before.

But what I'm saying here is that if you could stick go along with exertion and patience and this particular

discipline that you might have chance to realize yourself,

realize yourself, understand yourself.

Maybe such understanding may be extremely boring.

Such understanding is maybe you don't want to do but nevertheless that is the case that

we can't reject ourselves before we know what we are.

So I'm encouraging you to be very brave from that point of view that please don't chicken out as they saying

and reject yourself or congratulate yourself for that matter but try to work with the techniques

tradition that we presented to you.

So this one I would like to present a very simple technique which has been developed throughout the tradition of Buddhism

and tradition that I myself been trained tradition that be recommended by Lord Buddha himself.

I would like to present a very simple case, a simple situation and I want you to try just simply try

and there will be assistants who had been already trained under my directions who will coach you

so to speak and help you and work with your practice of meditation.

And there will be a certain particular hours and situations will be presented that you can sit either group situations

which will be good necessary some sense and also particularly it is also important

that if you can sit by yourselves at your apartment or homes s whatever you have a living situation set up

and meditation basically according to Buddhism

this point it is the idea of bhavana which is the sanskrit word bhavana b h ah

va N A Bhavana which means exertion,

discipline which is the basic point.

Unless you are not inspired to discipline yourself, you are hopeless.

Once you are halfway through discipline yourself and trying to give up hope is also hopeless

because you are creating further congestions and further indigestion.

So this particular course is very demanding as being presented by the tradition and

the lineage and also I would like to stick with that particular process.

If you got to stick with us please do so.

You're welcome. I'm sure that you will understand a certain ways thinkings and skilled in the clarity.

If you feel that you've been put off because there's so much effort and demands made on you, I prefer you to cop out right at the beginning,

which is some kind of heroism, I suppose.

So think about that.

Seriously, it's important.

I would like to work with this particular course as um very direct course

that I'm working together with the help of my teaching assistance that you can work with that particular situation

and you sit regularly you follow particular discipline and a particular experiences which are by no means dramatic

and purely rediscovering yourself I'm afraid and I do not promise on the other hand

at the same time rather that you're not going to see chirps gods

heavenly realms [Music] colorful mantras or yantras none of those

it is very simple extremely down to earth to the extent it's irritatingly down to earth and extend extremely down

to earth so that you could see colors of your own existence the earth will begin will come back to you rather you're getting messages from

the heaven as such meditation the Buddhism is extremely severe what we're doing here is extremely traditional nontrippy if you

like to use that word there's no trips involved no kicks involved absolutely So

I would appreciate if you could work with us.

Not that I want convert you into a particular style and approach necessarily

and not that I want you reject you because you don't accept our style and approach.

It is open situation but I think it is worthwhile

to apply your exertion and it is necessary I'm sure you learned something out of this

because that I have learned something out of this herself and this is not supposed to be

testimonial session particularly but I felt myself that I have gained wisdom and clarity myself from this and

I'm giving it to you as I have learned as I've gone through myself throughout the basic training and

disciplines that I've received myself.

The only difference is that you don't speak Tibetan.

The meditation situation involved according to the Buddha three-fold.

The one is called what's called Shamata.

S H A M A T sha and the second process is about what's

called with Pasha which is V I P A S H Y A

N A.

Those are the Sanskrit terms that be used.

Shamata means development of mindfulness.

mindfulness which we're going to do together this point either group situations or individually

and such meaning of mindfulness is up to you and this particular meditation practice is

paying attention to what's happening namely your breath, your ordinary breathing, your breath.

Say for example, when you sit down and trying to rest, first thing you do

is time to regain your breath because you pay so much attention. Maybe

sitting down and relaxing trying to get to a place when you want to relax. You walk towards your place of

to relax. You walk towards your place of relaxation. You walk and then you sit

relaxation. You walk and then you sit as we ordinary say the breathing plays very important part

in the ordinary common experience that we experience. Natural

we experience. Natural breeding, natural situation. First thing

we got to clutch in terms of relaxation and peace. Shamata means development of

and peace. Shamata means development of peace literally. But peace this case

peace literally. But peace this case does not mean without a war. Nothing to

do with the politics for that matter.

And we are not talking about a particular sense of peace that you should get off in in what's the word um psychedelic that's

the word I suppose looking for psychedelic peace or peace that's been uplifted

talking about such peace. But we are talking in terms of peace in this case is non-action.

That precisely the feeling that when we say when we sit down or we have a very heavy time with our friends, heavy time with our parents, heavy time

with something rather business. We sit

down and we say that kind of flop that we are talking about.

But I don't want you to misunderstand this particular thing by saying that you could get that instanting.

We have to apply exertion which is a varya in the Buddhist term and patience which is kishanti.

We have to exert such experience and discipline and this discipline I would like you to try in the sitting practice of meditation

from tonight onward.

I want you to sit.

If you have a leg problems, you could sit on a chair if you like. But if you have if you have no leg problems and I prefer if you sit on the floor there

cushions provided or bring your own blanket and cushion or whatever. Sit

down on the floor. You don't have to fold cross-legged in in

lotus posture. That's unnecessary. Just

lotus posture. That's unnecessary. Just

form halflegged half cross posture. Sit

down as you usually sit down like Indian American Indian version. Just sit down is American Indian version. Sit. Sit

on the cushion.

But don't make a big deal about that.

Now you're going to meditate.

Just sit down and relax.

And um straighten your back spine and straighten your neck. Not to the extreme but somewhat extreme, somewhat

deliberate as if you are going to ask your lover that you that you asking for his or her marriage.

I'm going to ask you that would you like to get married to me? So that kind of approach is semi- relaxed, friendly, seductive but

[Music] but straightforward.

And then you can fold your hand in meditation posture if you like or you can put your hand on your knees which is also known as mind relaxing

posture which is the same thing. It

doesn't really matter that much.

And then I want you to just feel your breath the natural breath. If the breath comes from result you're running to get

to the place or something like that which would be very rough or if you had a very relaxed time with your body your breathing will be

very shallow but doesn't really matter. Just use

existing natural breathing.

Then sit quietly.

Listen to your breathing first to begin with. Just to listen to your breathing.

with. Just to listen to your breathing.

Just the breathing coming out of your out and in your nostrils. Just listen to it. to settle down for a few minutes

it. to settle down for a few minutes and then begin to discipline your state of awareness,

a state of awareness, state of inquisitiveness.

By then you have nothing to do but breathe. So you being inquisitive have

breathe. So you being inquisitive have nothing to do with your breathing. that

point you begin to wonder what can I do with myself and so forth. So that's

okay. But then try to focus everything on your breathing.

Listen to your breathing. Feel your

breathing completely properly as much as you can. But don't force yourself. Don't

you can. But don't force yourself. Don't

hold yourself too tight like um English men try to speak to somebody with upper lip but you're dealing with your breathing

very naturally just natural breathing you're sat there you're about to address your lover you are there so then just go along with

your breathing And the first step is just follow the breathing very simply. The outreath

particularly go along with it and not particularly trying to feel your temperature and your

nostrils or breathe especially as for particular particular situation as such. But breathe out.

as such. But breathe out.

As you breathe out, you go out with your natural breath very simply, extremely very simply, naturally not big deal.

You're not actually meditating as such.

You're just breathing. Very simple. You

are just breathing.

Go out to the breath. At the same time, I would recommend you to open your mouth

a little bit wide, little bit open. Then

hold your tight lips as if you're saying what a. Just open

your mouth a little bit as if you're saying what a go out with your breath. Your attitude

is going out with your breath. Your

attention is going out with your breath.

And as your breath goes out, dissolves at the atmosphere space around you.

Don't try to follow too far. Just let it be.

Then there's a gap uncertainty maybe and your breath comes in automatically as a phys physiological function.

Your breath comes in as your lung requires your breath comes in. So at

that point don't try to come back into your lung and your body particularly.

Just let it be. Let it drop there. Your

tension is dropped. Your lung is coming in. Then there's another breath coming

in. Then there's another breath coming out and you're going out again. And your

lung is breathing out as gap.

So do that way.

are very simple and there's you don't ever tighten your body or neck particularly except their sense of simple simplicity

of that whole thing. So I would like you to work on that particular practice and just to be there's another problem which comes up

which is the thought process thinking process in the mid in the midst of those situations all kinds of thoughts Thoughts

of attitude to your in life, future plan, conversation with your friends, your

parents, your relatives, all kinds of things come through. But let them come through. Let them just come through.

through. Let them just come through.

Don't try to say they are bad or for them they're particularly good.

Just let them come through. Just let

them come through. Let them come through as simple as you can. Let them just come through. Don't label them. Don't say

through. Don't label them. Don't say

they're good or bad.

By letting them come through, you begin to find that there is a sense of openness that you

don't find them particularly threatening or particularly helpful.

They just become the general gossip that you begin to hear through the traffic.

If you settled yourself in the in the in the city, you begin to hear through your window. There goes a motorcycle, there

window. There goes a motorcycle, there goes a truck, there goes a car, and there's somebody shouting. You begin

to find them just so what? And you begin to become involved with them at the same time at the beginning but at the end you begin to find a digestive. So what? So

similarly traffic of your thoughts and verbosity of your mind begin to become just just basic chatter that it goes in

the universe which is okay which is not okay. So what

okay. So what just let them go through and I think you're going to make good job out of this.

So that's the basic technique and practice of meditation and this is for the first time I have publicly advise people to sit how to conduct

themselves in meditation practice but I think this particular interest that you have expressed coming to Narova

institute and you have inspired you've read books and you have studied that you have thought that you can walk with us such understanding

although a lot of you I haven't spoken to you personally but I have some kind of trust in you that you can do it you can work with us so please try to do

that so that's the basic point so that is the first session of meditational class and if you have any

problems and discontentment apprehensions of all kinds is that um you're going to walk with the my teaching assistance.