Shamatha (Mind)

Shamatha is the practice of cultivating a calm, clear, and focused mind. In this practice, we cultivate three qualities: relaxation (overcoming tension), stability (overcoming distraction), and clarity (overcoming dullness). In this session, we shift our focus from the breath to the mind. In other words, focusing on the space of the mind and whatever mental events arise in that space. Mental events include thoughts, emotions, memories, and mental images. Simply observing them as they arise and pass. Previous session: Shamatha (Nostrils) - emphasizing clarity of attention. Next session: Shamatha (Awareness) - resting in awareness.

Transcript

So,

As always,

We begin by preparing the body.

So,

Setting the body into a state of relaxation,

Stillness and vigilance.

So remember,

A vigilant posture is to simply keep the back nice and straight.

And at the same time,

Allow the entire body to become completely relaxed,

Completely at ease.

And relaxing more deeply with each out-breath.

And allowing the breathing to settle into its natural rhythm.

Simply allowing it to flow naturally and effortlessly.

And simply allowing the mind to come to rest in the present moment.

And simply becoming aware of the rhythm of your breath.

Now allow your eyes to be at least partially open,

Resting your gaze in the space in front of you.

Keep the eyes soft and relaxed,

Blinking as often as you need.

And now bring your attention to your own mind and observe your own mind and whatever is arising in the space of the mind.

Observing any thoughts,

Emotions,

Memories or mental images that arise in the mind.

Without following them,

Without trying to get rid of them.

Simply observing thoughts and other mental events as they arise and pass.

Now allow your eyes to be at least partially open,

Resting your gaze in the space in front of you.

If you're new to this practice and you're not sure where to focus,

Then every now and again deliberately generate a thought.

Any thought will do.

And watch that thought as it arises in your mind.

And then watch it as it disappears back into the mind.

And then keep your attention right where it was and see what comes up next in that space.

So watch while you're listening to this meditation.

That's a lot of thinking!

And if you find that you've got caught up in a thought and got carried away,

Then remember the first thing to do is simply relax.

Then release grasping onto that thought and very gently return to observing the mind.

So relax,

Release and return.

Every time you get distracted.

Return again.

And if you're finding that you're constantly getting caught up and swept away by your thoughts,

You might like to experiment with labeling or noting,

That is,

Give a name to the mental event,

Such as thought,

Image,

Memory,

Emotion,

And that way we can get a little bit of space from that mental event and not so easily get caught up in it.

I really just want to mention it,

Though,

To your sexual- philosopher Hannah,

She has created a really interesting,

Thank you.

If you're becoming frustrated at not being able to observe your thoughts,

Observe that frustration.

If you're becoming bored with the practice,

Observe that boredom.

Whatever is appearing in the mind,

Observe it as it arises and passes.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Reviews

Listening to him always take me to same tushita mcleodganj vibes again 😊 one of best teacher in meditation practice 🔅🍃🌼 come back to join him again

Well guided. Challenging practice. I appreciate the silences for us to practice on our own.

Pith and clear

really found the straightforward guidance with plenty of silence ideal for me, thank you!

Helpful suggestions for this type of meditation

Deep gratitude to you Glen. Looking fwd to more guidance tracks.

Great meditation. Very simple and easy guidance