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Instructions for Calm Abiding Meditation

Updated: Feb 23, 2019



[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


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.


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.


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.

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