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Meditation techniques |
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In
addition to the breathing meditation, your local Kadampa meditation
class introduces other meditation techniques on how to meditate such as contemplation
and placement meditation, and visualisation.Contemplation and placement meditationWe begin by contemplating the meaning of a Dharma instruction that we have heard or read. We do this by considering various lines of reasoning, contemplating analogies, and reflecting on the teachings. By deeply contemplating the instruction, eventually we reach a conclusion or cause a specific virtuous state of mind to arise. This is the object of placement meditation. We then concentrate on the object single-pointedly for as long as possible to become deeply acquainted with it.For example, if we are meditating on compassion we begin by contemplating the various sufferings experienced by living beings until a strong feeling of compassion arises in our heart. When this compassion arises we meditate on it single-pointedly. If the feeling of compassion fades, or if our mind wanders to another object, we should return to the contemplation to bring it back to mind. When the feeling has been restored we once again leave our contemplation and hold our compassion in placement meditation. This kind of meditation is immensely valuable in our daily life because it enables us to deal with difficult situations by developing peaceful and constructive states of mind. VisualisationSometimes the teacher will introduce simple visualisation techniques. For example, the following simple visualization is practiced in conjunction with a breathing meditation. When we have settled down comfortably we begin by becoming aware of the thoughts and distractions that are arising in our mind. Then we gently turn our attention to our breath, letting its rhythm remain normal.As we breathe out we imagine that we are breathing away all disturbing thoughts and distractions in the form of black smoke that vanishes in space. As we breathe in we imagine that we are breathing in blessings and inspiration in the form of white light that enters our body and absorbs into our heart. We maintain this visualisation single-pointedly with each inhalation and exhalation for twenty-one rounds, or until our mind has become peaceful and alert. If we concentrate on our breathing in this way, negative thoughts and distractions will temporarily disappear. At this stage our mind is like a clean white cloth which we can now colour with a virtuous motivation such as compassion. To find out more on how to meditate, to learn meditation techniques, and to find instructions on how to practice meditation, see Geshe Kelsang Gyatso's books Transform Your Life and (from TharpaPublications) Joyful Path of Good Fortune.
If you would like to attend meditation classes near you and learn about Buddhism, visit the main website for Kadampa Buddhism which has details of Buddhist Centres around the world. |
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13 Woodstock Road, London NW11 8ES, UK. Tel: 020 8455 7563. teaching .