Shamatha (Stillness In Motion)

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 combine the two shamatha practices of resting in awareness and observing the mind. In other words, whilst resting in the stillness of awareness observing the movements of the mind. Simply observing thoughts and other mental events as they arise and pass. Previous session: Shamatha (Awareness) - resting in awareness. Next session: Shamatha (Open Awareness).

Transcript

As always,

We begin by preparing the body.

Getting the body into a state of relaxation,

Stillness and vigilance.

So remember a vigilant posture is to simply keep your back nice and straight.

And at the same time allow the entire body to become completely relaxed,

Completely at ease.

Softening and relaxing all the muscles in the face.

And relaxing more deeply with each out-breath.

Allowing the breathing to settle into its natural rhythm.

Not trying to control or regulate the breath in any way.

And preparing the mind.

Simply allowing it to come to rest in the present moment.

Through simply becoming aware of the rhythm of the breath.

Now allowing the eyes to become at least partially open.

Vacantly resting your gaze in the space in front of you.

Keeping the eyes soft and relaxed.

And now simply release all appearances.

Allowing the mind to come to rest.

Not doing anything at all.

Simply being present.

Knowing that you're aware.

Simply resting in that open,

Spacious stillness of awareness.

Now whilst resting in that stillness,

Start to become aware of the movements of the mind.

Observing thoughts and other mental events as they arise and pass.

Ass hobo.

If you're finding that you're constantly getting caught up in your thoughts,

Then shift the emphasis more to stillness.

That is mainly resting in stillness and then just a little bit in the corner of the mind,

Notice any thoughts.

If you find yourself simply falling into dullness or drowsiness,

Then shift the emphasis more to movements.

That is mainly focus on the thoughts and just a little bit in the corner of the mind,

Notice the stillness.

If you find yourself simply falling into dullness or drowsiness,

Then shift the focus more to movements.

That is mainly focus on the thoughts and just a little bit in the corner of the mind,

Notice any thoughts.

Or if you're finding that you're still getting caught up in your thoughts or you're completely lost in this practice,

Then go back into the body and anchor yourself in the rhythm of the breath.

That is mainly focus on the rhythm of the breath and then just a little bit in the corner of the mind,

Notice any thoughts.

If you find yourself simply falling into dullness or drowsiness,

Then shift the focus more to movements.

That is mainly focus on the thoughts and just a little bit in the corner of the mind,

Notice any thoughts.

That is mainly focus on the rhythm of the breath.

That is mainly focus on the thoughts and just a little bit in the corner of the mind,

Reviews

Great meditation — love the guidance to shift focus depending on whether you’re leaning toward laxity or restlessness. Lots of silence to allow the shamatha to deepen on its own. Thanks!

Leaving a corner of the mind open for the movement of thoughts & mental states worked well to be aware of both stillness & movement without being carried away by the movement. Similarly, using the breath as the main focus, with thoughts in the little window away from center, was a good recuperative when I lost sight of the stillness. Thank you Glen-la 🙂

Thank you glen for spreading love kindness and competition🙏🏽

Thank you Glen!

Loved the minimal instructions and spaces and went deep...thank you

I am grateful for this meditation. I am grateful for your guidance. I appreciate the space that was provided to practice. Namaste