Instructions for Calm Abiding Meditation
Updated: Feb 24, 2019
PART ONE: GATHER THE CAUSES AND CONDITIONS FOR
[Freeing yourself from adverse conditions and cultivating supportive conditions
in the following manner:]
1. Quietude of Body:
Sitting down, cultivating the key points of meditative posture. We sit silently for a
moment here to allow the mind settle and be present and to set our motivation. This is
the key point of a quiet environment, or called quietude of body as described in the
2. Quietude of Mind: This has two parts:
2.1 Start by cultivating little desire and knowing contentment. Contemplate on the
dissatisfactory of desirable objects and their impermanence and falseness, etc.
until the disturbed desire mind settles. Think how in many ways getting what we
want is also a source of suffering etc. Reflect on this till there is less desire mind
distracted by the objects that seduce it. Then cultivate contentment by thinking of
how “you are okay and that for today you have enough.” These to aspects of a
quietude of mind are necessary to cultivate in contemplation in order to be able
to focus the mind. They quiet the mind from its distractions.
2.2 meditate on the positive intention that is the basis for cultivating positive
qualities, what we call bodhichitta––the intention of love and compassion that our
practice be of benefit to all beings. You might just spend a few minutes to meditate on
these qualities before the next step. Rinpoche suggests the four branches as a means
for developing love and compassion sequentially here. If you don’t remember what
these four are, study the teachings again.
3. Reciting the Seven Line Prayer and the Vajra Guru Mantra
(OM AH HUNG VAJRA GURU PADMA SIDDHI HUNG):
Here think that with the seven line prayer you are inviting all buddhas, bodhisattvas,
saints and great masters of realization to be present with you for the practice. As you
recite that and also the vajra guru mantra, think that you are invoking their enlightened
intent and qualities as a support for your practice and cultivating positive qualities. This
is meditation in prayer.
PART TWO: THE MAIN PRACTICE, SHAMATHA ITSELF
Shamatha: Calm Abiding Meditation.
Here, we sit silently for the main the main practice, which is called shamatha or calm
abiding. If you have received the teachings from Rinpoche on using the OM AH HUNG
syllables as a meditation focal point use that, or use your breath as a focal point.
Resting one pointedly the thoughts will begin to subside and calm abiding will arise.
Don’t forget the two main qualities of shamatha (clarity and abiding); the two main tools
(mindfulness and vigilant guard)l the two main flaws (inward sinking and outer
distraction), short sessions of concentrated periods of focus, many times; the five flaws,
the eight remedial factors, and so forth. If you don’t’ remember these, study them again.
PART THREE: CONCLUSION
Dedication of Merit: Concluding the meditation, as the prayers are recited think of all
the merit/virtue gathered here and give it away to all beings that they may be freed from
suffering and find ultimate happiness. That is the main purpose as you recite the various
dedications and aspirations.