Chapter 10: Mindful-Meditation Practice

What we are about to explore are vibrant, ancient paths of awareness. They originate from practitioners who have traversed life, and are designed so exquisitely and directly, like a key specifically used to unlock the inner treasure trove.

The most valuable aspect of these methods is that they are all "arts of solitude." You don't need to rely on any external authority or complex rituals. They are in your breath, in your steps, in the ears where you listen to sounds, and in the moments when your emotions rise. All you need is a willing self and a moment of quiet space. They are simple and direct, making it easy to integrate into daily life, but the depth and transformation they bring may exceed your imagination.

My role here is not as your "master," but as a guide and interpreter of the map. I will pass on these time-tested methods to you. You can explore safely and verify their value for yourself through your own honesty and perseverance.

We begin with the most basic "contemplation." Adjust your posture, feel the contact between your body and the ground, and be aware of the inflow and outflow of breath—at this moment, the actual practice has already begun.

We've begun.

    Find a comfortable and alert posture, sit for 20 to 60 minutes, keeping your back and head straight, close your eyes, breathe normally, and remain as still as possible.

    When meditating, primarily observe the rise and fall of the abdomen, slightly above the navel, caused by each breath. It is not a technique for concentrating the mind, so many other things can distract you while observing your breath. In vepchana, nothing can distract you, so when something arises, stop observing your breath and focus your attention on what is happening, until you can return to your breath. This might include thoughts, feelings, judgments, bodily sensations, external impressions, and so on.

The process of observation is what matters, not so much what you see. So remember, don't identify with anything that happens. Instead, treat problems or questions as mysteries and enjoy the process!

Tilopa says, "Like a hollow bamboo, relax your body."

This is one of Tilopa's methods. Every master has his own unique method of enlightenment and how to help others. This is Tilopa's method: "Relax your body like a hollow bamboo shoot."

A bamboo stalk—hollow inside. When you rest, you should feel like a bamboo stalk—completely hollow inside, and that's exactly what it is. Your body is like a bamboo stalk, hollow inside. Your skin, your bones, your blood are all part of the bamboo structure, while inside is a space, empty.

When you sit quietly, lips tightly closed, languidly, tongue touching your hip, still and without any mental agitation, your mind passively observing, not deliberately waiting for anything, feeling like a hollow bamboo—suddenly, boundless energy flows into you, you are filled with the unknown, filled with mystery, filled with divinity. The hollow bamboo transforms into a flute, and the divine begins to play it. Once your inner self is completely empty, the divine can freely enter you.

This is one of the most beautiful methods of meditation: to become a hollow bamboo. You don't need to do anything else. You simply become the hollow bamboo—and everything else will happen naturally. You will suddenly feel something descend upon your empty inner self. You are like a womb, a new life is born within you, a seed is planted. Finally, at one moment, the bamboo will completely disappear.

In Zen Buddhism, the emphasis is simply on sitting still, doing nothing. The hardest thing in the world is sitting and doing nothing. Once you've entered the door, just persist in sitting in stillness for several hours every day, and over several months, many things will slowly, gradually happen. During this time, you will feel tired, you will dream. Countless thoughts and countless things will fill your mind. Your mind will say: " Why are you wasting time? You could go to work. You could go see a movie. Why waste time like this? " Your mind will argue with you countless times, but you only need to continue listening to it and not be disturbed by it...

It will try every possible method: it will induce hallucinations, it will dream, it will become drowsy. It will do everything it can to pull you out of meditation. But as long as you continue, as long as you persevere, one day the sun will rise.

    One day this will happen: you will no longer feel tired, your mind will grow weary and give up the temptations that lure you. Then there will be no more sleepiness, no more hallucinations, no more dreams, no more thoughts. You will simply sit there, doing nothing… everything will be so peaceful, so serene, so joyful. You will step into reality.

    You can sit anywhere. When looking at objects, don't move your gaze too quickly. They will distract you. You can look at trees — because they are still, and the scenery is unchanging. You can gaze at the sky, or simply sit in a corner and look at a wall.

Secondly, don't focus on anything! — Be open-minded, because with your eyes open, you'll see everything, but don't focus on any one thing. Don't concentrate or focus intently on anything — just a blurry image. That will make you very relaxed.

    Third, slow down your breathing. Don't force it; let it flow naturally, and that will make you more relaxed.

    Fourth, keep your body as still as possible. First, find a comfortable posture — you can sit on a pillow or cushion. Once you're seated, don't move, because if your body doesn't move, your mind will also quiet down. Within a moving body, the mind will function, because the body and mind are not separate; they are one…they share the same energy.

It might be a little difficult at first, but after a few days you'll really enjoy it. You'll gradually find your mind starting to peel away layer by layer. Finally, there will be a moment when you can just sit there and not think about anything.

Key points:

    Sit facing an empty wall, keeping an arm's length distance between you and the wall. Keep your eyes half-open, allowing your gaze to gently fall on the wall. Maintain a straight back, place one hand over the other, interlacing your thumbs to form an oval shape. Try to remain calm and hold this position for thirty minutes.

When meditating, one should be aware without discrimination, not focusing attention on any one place, but trying to remain alert at all times.

    Atisha said, " The exercise combines connecting, sending, and taking, and it's done with your breathing. "

Atisha said: Begin with compassion.

The method is to imagine, as you inhale, that you are inhaling all the suffering, darkness, and negativity of everyone in the world, all the hell that exists, and that you are inhaling it and letting it return to your heart.

    You may have heard of so-called positive thinking, which says the opposite— " When you exhale, throw out all your pain and negativity, and when you inhale, inhale happiness, affirmation, joy, and happiness. "

    Atisha's method is the opposite: when you inhale, inhale all the pain and suffering that exists in the world — past, present, and future.

    And when you exhale, exhale all the joy you have, all the happiness you have, all the blessings you have. This is the way of compassion: drink in all suffering, pour out all blessings.

    If you do this, you will be surprised that the moment you inhale all the pain in the world, it ceases to be pain. The mind immediately transforms that energy; the mind is a transformative force: drink in pain, transform it into joy... and then pour it out.

Once you've learned to let your mind perform this magic, this miracle, you'll be willing to do it again and again. Try it; it's one of the most practical methods, very simple, and the results will be immediately apparent.