Shamata Focused On Sound

Try this simple eight-minute meditation from Lama Tsomo. In this easy-to-follow Shamata session, you’ll use ambient sound as a method of support to help calm and train the mind. Shamata, or the practice of Calm Abiding, helps us cultivate a calmer and more centered life.

Transcript

As always,

We'll begin by setting our intention that it be for our benefit and the benefit of really everyone.

We begin with making sure our spines are relaxed and straight,

Again like a marionette with a string coming through the back top of the head and we're just loosely hanging from the ceiling.

And the eyes are still down and the breathing is gentle through the mouth.

You might put the tip of your tongue where your top teeth meet the upper palate.

It's like connecting two wires and energetically it helps.

And begin by focusing your attention on your breath.

Savoring the split moment between breaths,

That stillness.

And finish.

If you've been following a train of thought,

Making a whole movie,

Notice that you noticed and bring your mind back to your breathing,

Settling into that awake,

Aware,

Calm shamatha state.

Now bring your attention to your object of support,

Any sounds that might be passing through.

Your only job is to notice them,

Be aware of them.

Holding yourself in an open state so that those sounds just pass through.

I sort of feel like I become transparent and it's just sounds passing through.

Anything you like.

We don't need to think about the sounds and make stories about them.

We just need to be open and ready and aware of whatever sounds come and go.

There's not even a need to identify a sound.

It's car,

Refrigerator noise,

Something like that.

Just awareness of the sound.

There's not a need to identify a sound.

So take a moment to savor this feeling.

If you feel to jot down any notes,

This would be a good time.

And as always,

You can discuss it with people,

Chew on it a bit,

Write down questions.

And so we'll dedicate these efforts with our usual dedication.

By the power of this compassionate practice,

May suffering be transformed into peace.

May the hearts of all beings be open and their wisdom radiate from within.

Reviews

Beautiful 😍