TypeOnline Course
DateApr 9, 2016
Student Enrolled81

Welcome to Settling the Mind

The Meditation of Fully Being

 

 

 

Description

Based on experiencing calmness, we recognize the basic clarity or lucidity of the mind. Settling the mind, also called “calm abiding” or “shamata” develops the mind’s capacity to sustain this basic clarity — by resting in clear, thought-free nowness. In other words, it is training the mind in undistracted mindful attention.

 

Method

The basic practice is to sustain the view of calm abiding and stabilize it with increasing ease and freedom from distraction. This can be done in two ways, namely with and without a meditation object.

Results

A tranquil, undistracted and clear mind with a strong and stable ability to focus the mind’s attention. This type of meditation develops a pliable, calm and flexible mind and prepares it for insight practice.

Obstacles

The main obstacles to settling the mind are agitation and dullness. Distraction and speediness also make calm abiding very challenging. Being too tight or too loose in this type of meditation

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Below is a syllabus of Settling the Mind

Section 1Settling the Mind Theory and Practice
Teaching 1Free Preview

SETTLING THE MIND 1

QUESTIONS
  • Can we say ‘yes’ and ‘no’ in our meditation?
  • What to do if a beautiful monster arises during this practice?

Settling the Mind Video 1

KEY POINTS

  • Calm abiding has a specific view unlike “being with” whatever arises in handshake or dropping practice.
  • We say “yes” to clarity, non-distraction and unwavering mindfulness, and “no” to being distracted, inattentive and forgetful.
  • If a strong beautiful monster arises in calm abiding it is OK to shift from this practice to handshake.
  • With clarity and love, we can share the mantra “real but not true” with the beautiful monster from time to time.
  • Real transformation happens through the feeling world. When we join our most genuine feelings with right understanding, then we can change.
  • While resting in essence love we can find clarity and mingle the two.

EXERCISES

  • As you practice calm abiding on the breath and strong thoughts and emotions come up, alternate your calm abiding practice with handshake. Be sensitive to when shifting in and out of handshake is necessary.
  • Do this guided practice repeatedly, integrating and harmonizing the body, the subtle body and clarity. After listening to the guided instructions as a whole, you can pause the teaching and practice it more slowly.

DAILY MANTRAS

  • It’s time to say yes and no
  • Real but not true
  • Emotionally honest and fully aware
  • Serious does not mean uptight

DAILY PRACTICE

You can structure a daily practice as described in the course instructions

Opening with a warmhearted, benevolent intention. Reflect on the good fortune of having a human life.

Main Part — watching the video, meditating, contemplating and working with key points and exercises.

Concluding by sitting quietly, dedicating and making heartfelt aspirations.

Daily life — repeating your favorite Daily Mantras throughout the day and putting Post-its of them around your spaces to remind you.

Teaching 2Free Preview

SETTLING THE MIND 2

QUESTIONS
  • Does settling the mind have a specific view?
  • How much of our attention should be devoted to mindfulness and alertness?

Settling the Mind Video 2

KEY POINTS

  • The view of calm abiding is thought-free, unwavering clarity. In the practice we generally spend about 80% of our attention on the view, 10% on mindfulness and 10% on alertness.
  • Calm abiding without support is best suited for Westerners and our lifestyles.
  • Essence love and clarity are both inner space.
  • Calm abiding practice feels like carefree openness.

EXERCISES

  • When practicing calm abiding with or without support, notice the shifting emphasis you place on the view, mindfulness and alertness. Try to have a disciplined but playful relationship to how these balance in your practice.
  • Practice along with this teaching and periodically pause the recording to understand and feel the actual practice. Taste the subtleties of this practice by going slowly and “sipping” it as you go along.
  • When practicing, bring up the image of some beautiful monsters sitting next to you, snuggled in a warm protective blanket. Care for them like a kind mother for her children.

DAILY MANTRAS

  • Keep to the 80, 10, 10 plan
  • Clarity is also carefree
  • The beautiful monster needs your blanket

DAILY PRACTICE

You can structure a daily practice as described in the course instructions

Opening with a warmhearted, benevolent intention. Reflect on the good fortune of having a human life.

Main Part — watching the video, meditating, contemplating and working with key points and exercises.

Concluding by sitting quietly, dedicating and making heartfelt aspirations.

Daily life — repeating your favorite Daily Mantras throughout the day and putting Post-its of them around your spaces to remind you.

Teaching 3Free Preview

SETTLING THE MIND 3

QUESTION
  • What is the role of mindfulness in this practice?

Settling the Mind Video 3

KEY POINT

  • Mindful knowing helps sustain calm abiding. Mindful means not forgetting, not getting lost or distracted from the object of meditation.

EXERCISE

  • Practice the view of calm abiding with mindfulness until it becomes more and more effortless. Shift as needed from practice with and without support. As the effort becomes less, rest more in clarity naturally.

DAILY MANTRA

  • Mindful knowing sustains the view

DAILY PRACTICE

You can structure a daily practice as described in the course instructions

Opening with a warmhearted, benevolent intention. Reflect on the good fortune of having a human life.

Main Part — watching the video, meditating, contemplating and working with key points and exercises.

Concluding by sitting quietly, dedicating and making heartfelt aspirations.

Daily life — repeating your favorite Daily Mantras throughout the day and putting Post-its of them around your spaces to remind you.

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