Mind at Ease by Traleg Kyabgon

Author:Traleg Kyabgon
Language: eng
Format: epub
Publisher: Shambhala Publications

PART THREE

PATH MAHAMUDRA

8

TRANQUILLITY MEDITATION

IT CANNOT BE STRESSED ENOUGH THAT IN BUDDHISM, THE CALMING method of tranquillity is only a preliminary meditation practice. Despite the popular view, it is neither the most important nor the most valued method of Buddhist meditation. Some of the more recent popularizers of Buddhist meditation have been responsible for this misunderstanding, calling tranquillity meditation “insight” meditation, while omitting insight meditation, or vipashyana, from their books completely. These two types of meditation, tranquillity and insight, are in many ways quite distinct. Tranquillity meditation is important, as the considerable volume of literature on Buddhist meditation attests, but it does not by itself constitute Buddhist meditation. It is actually the foundation for insight practice, providing the requisite stability of mind to allow the awareness that is peculiar to insight meditation to arise.

BASIC PRACTICE

To begin the practice of tranquillity meditation, first find a comfortable cushion to sit on. A cushion that you can place under your buttocks is actually preferable to a larger type that goes under both legs and ankles. If the ground is too hard under the ankles, a large mat can be used in addition to the cushion. One of the favorite cushions used by meditators is the Japanese zafu, which is also used with a square flat cushion known as a zabuton. That is the perfect combination for sitting meditation.

The cushion for your buttocks is important because it provides the requisite support for your back. The key to a good meditation posture is to maintain a straight back or spine. Once that is established, you can place your hands on your knees with palms downward or in your lap with the palms facing up, right hand resting on left, thumbs slightly touching. The shoulders should be relaxed and the mouth slightly open, with the tip of the tongue resting lightly on the roof of the mouth. The breath should be even. The head should be slightly tilted forward and the gaze cast downward, focused on a spot on the floor or on a small object placed to anchor your visual attention.

The following exercises are often recommended for the beginner. Inhale a breath of air, hold it for a second, and then forcefully release it through the nostrils, imagining that you are exhaling all the tension, anxiety, and tightness in your body. Do this three times, while trying to maintain a general sense of being present and aware of both your body and the external environment.

At this initial stage of tranquillity practice, do not worry about watching thoughts or mental states. Simply be mindful of whatever object of meditation you are using as an anchor—this could be anything from a piece of wood to a Buddha statue, or even objects of the other senses such as soft music. As you gain proficiency with this practice, the breath can be employed as an object of meditation. When there is enough stability of concentration to use the breath as an object of meditation, focus on the incoming and outgoing breath exclusively, on nothing but this.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.