Tibetan
Meditation Instructions
by His Holiness the Dalai Lama
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FIRST,
LOOK TO your posture: arrange the legs in the most comfortable position;
set the backbone as straight as an arrow. Place your hands in the position
of meditative equipoise, four finger widths below the navel, with the left
hand on the bottom, right hand on top, and your thumbs touching to form a
triangle. This placement of the hands has connection with the place inside
the body where inner heat is generated. Bending the neck down slightly,
allow the mouth and teeth to be as usual, with the top of the tongue
touching the roof of the mouth near the top teeth. Let the eyes gaze
downwards loosely—it is not necessary that they be directed to the end of
the nose; they can be pointed toward the floor in front of you if this
seems more natural. Do not open the eyes too wide nor forcefully close
them; leave them open a little. Sometimes they will close of their own
accord; that is all right. Even if your eyes are open, when your mental
consciousness becomes steady on its object, these appearances to the eye
consciousness will not disturb you.
For those of you who wear eyeglasses, have you noticed
that when you take off your glasses, because of the unclarity there is
less danger from the generation of excitement and more danger of laxity?
Do you find that there is a difference between facing and not facing the
wall? When you face the wall, you may find that there is less danger of
excitement or scattering. These kinds of things can be determined through
your own experience. . . .
TRY TO LEAVE YOUR mind vividly in a natural state,
without thinking of what happened in the past or of what you are planning
for the future, without generating any conceptuality. Where does it seem
that your consciousness is? Is it with the eyes or where is it? Most
likely you have a sense that it is associated with the eyes since we
derive most of our awareness of the world through vision. This is due to
having relied too much on our sense consciousness. However, the existence
of a separate mental consciousness can be ascertained; for example, when
attention is diverted by sound, that which appears to the eye
consciousness is not noticed. This indicates that a separate mental
consciousness is paying more attention to sound heard by the ear
consciousness than to the perceptions of the eye consciousness.
With persistent practice, consciousness may eventually
be perceived or felt as an entity of mere luminosity and knowing, to which
anything is capable of appearing and which, when appropriate conditions
arise, can be generated in the image of whatsoever object. As long as the
mind does not encounter the external circumstance of conceptuality, it
will abide empty without anything appearing in it, like clear water. Its
very entity is that of mere experience. Let the mind flow of its own
accord without conceptual overlay. Let the mind rest in its natural state,
and observe it. In the beginning, when you are not used to this practice,
it is quite difficult, but in time the mind appears like clear water.
Then, stay with this unfabricated mind without allowing conceptions to be
generated. In realizing this nature of the mind, we have for the first
time located the object of observation of this internal type of
meditation.
The best time for practicing this form of meditation is
in the morning, in a quiet place, when the mind is very clear and alert.
It helps not to have eaten too much the night before nor to sleep too
much; this makes the mind lighter and sharper the next morning. Gradually
the mind will become more and more stable; mindfulness and memory will
become clearer.
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Update : 01-03-2003
