Having found a posture that is stable and comfortable. Again with your eyes either gently closed, or relaxed and slightly open, but not looking around.
Begin to pay attention to your body.
Allowing it to relax.
And noticing the sensations that are here — as you pay attention.
If you notice any obvious areas of tightness you can soften them.
Let the eyes and ears be soft.
The shoulders drop.
The hands rest easily.
Let the belly be soft and the breath natural.
Let yourself just rest for a moment. being aware of what you notice here.
As you feel your body, as you rest on the earth.
As you sit quietly, you’ll notice that there are different thoughts, feelings, and sounds that arise and pass — including these words.
Let the sounds and thoughts arise and pass easily. Like waves in the ocean. And let your mind and heart be soft, and open, and at peace.
Notice the waves as they come and go.
And simply be present with the feelings and the experiences that pass each moment as you sit.
In this space of a kind and relaxed attention:
Now let yourself become aware of the fact of your breathing.
In the midst of the thoughts, sounds, and feelings that come and go.
You can sense your life breath.
You can sense the feeling or the sensation of this rhythm of breath.
It might be coolness in the nose, tingling in the back of the throat.
Or you might feel the breath as a movement of the chest or the rise and fall of the belly.
Let the breath have its natural rhythm. And as you feel it — rest your attention in the breathing.
Sense the breath carefully.
Focusing on the breath is our beginning. It is our way of connecting the mind, heart, and body together in the present.
If it’s helpful to you you can take 1 or 2 deeper breaths — and feel what place in the body the breath is most apparent to you.
And even if the breath is quite soft, see if you can let your attention become careful and notice the coolness, the tingling, the movement or vibration, the expansion of the belly.
Notice whatever you can of the breath and rest your attention in it.
As you feel each breath, let there be a sense of relaxation.
Both a presence or alertness, and at the same time an ease — relaxing in the sensation of breath.
After several breathes, you will probably notice that your mind wanders.
After several breaths, often a wave of thought, or feeling, or sound will come and carry you.
As soon as you notice this wave, you can acknowledge it very simply, “theres’ been thinking” “imagining” or “sound”…and release it — let it go when you notice it.
Coming back gently and directly to feel the breath again.
With tonight’s sitting, I’d like us to start with the object of the meditation being the breath going out and the breath coming in.
So attention on the in and out breath.
And, if your mind wanders off, just coming back.
We’ll practice that way for a while — and near the end we’ll shift to awareness just of the breath going out.
And if the mind wanders off, acknowledging that as “thinking” and coming back to the breath going out.
So starting with the more tight form of the śamatha practice.
The practice of being fully present.
Starting with a more tight form.
And then at the end moving into a more relaxed form of the same practice.
So starting with awareness, attention to the breath in and out
And then near the end I’ll say, “Let’s now give the attention just to the breath going out.”
More of a relaxing outward.
More of a letting go.
And if the mind wanders off, acknowledging that as thinking.
So hopefully that’s clear.
And we’ll start with a gaze that’s slightly lower…
It can be quite a tight gaze actually.
And awareness of the breath as it goes in and out.
And this is a support for staying fully present.
And whenever we wander off, we just simply, in a very relaxed and non-judgmental way, we turn again to the breath of going in and out.
Let’s begin with the four limitless ones chant:
“May all sentient beings enjoy happiness and the root of happiness.”
“May they be free from suffering and the root of suffering.”
“May they not be separated from the great happiness, devoid of suffering.”
“May they dwell in the great equanimity — free from passion, aggression and prejudice.”
Let’s begin the main, the central practice, of the Luminous Great Perfection, Dzogchen teachings, themselves.
It’s called, “Natural Mediation.”
So to begin, having a comfortable seat.
Is the basic Buddhist practice.
We can’t do without it.
Smile a little bit.
“Smiling relaxes every bone in your body.”
As Zen Master,Thich Nhat Hanh, says.
Bring awareness to the body for this Natural Meditation.
Feel the physical sensations.
Feel the butt on the seat and any physical sensations you may feel.
In your legs, your knees, your back, your stomach your chest, your shoulders, your neck, your face.
Tune in a little bit and see if you can discern the subtle pulsing.
Not just of your breath — but of your metabolism.
Of your pulse.
At your wrists.
In your groin.
Beneath your armpits.
Or in the temples of your head.
Tune into the subtler vibrations, energy, and sensations of the physical form of the body.
And its subtle movements
To bring you more in touch with the present moment.
The moment of Dzogchen.
Letting go of the body and the physical sensations.
Letting it be.
Relaxed and at ease.
On your Buddha seat.
Let Buddha do it through you.
Hand it over.
Nothing more to do figure out or achieve.
Having arrived here in the Great Perfection.
Leave it as it is and rest the weary heart and mind.
See through everything and remain free.
Complete and at home
Are the three crucial points of natural mediation.
Natural body is “Buddha body”.
Let it be.
Second, just breathing.
Natural breath and energy is Buddha’s breath and energy.
The enjoyment body
The energy body.
Let it come and go.
Not breathing hard.
Not retaining your breath.
Let it flow.
Like tides, like the waves in the sea.
Let the waves come and go
Washing everything away.
Breath is life.
Spirit is life.
Let it be.
Natural breath and energy.
And third, natural heart-mind.
Natural mind is Buddha’s heart-mind.
Let it be.
Let it go.
Let it settle.
Let it be.
Yet not a “thing.”
Yet cognizant in its own way and its own sphere.
Let it be.
As water becomes clearer when you stop stirring and shaking it.
And the mud falls to the bottom.
And its innate clarity emerges on its own.
The innate clarity and lucidity of mind emerges wen we stop stirring and shaking it.
With mental fabrications and conceptualizations.
To let it be.
Let it become more calm and clear.
And just settling in it’s own sphere.
In its own natural way.
Let the body settle in its own way, in its own place, in its own time through just sitting.
Let the breath and energy settle in its own way, in its own place, in its own time through just breathing.
Let it go.
Nothing more to know.
And third — let the mind, heart-mind, settle in its own way and its own time.
Natural mind is Buddha mind.
Your own mind is Buddha mind.
As it is said.
This is the inner triple-gem.
The inner refuge.
Of the Dzogchen meditator.
Just relying on that.
Just trusting that.
Just letting everything else go as it goes and be as it is.
In the natural state.
The natural way
Of the “Natural Great Perfection.”
The “Luminous Innate Completeness.”
Things just as they are.
Lord Buddha said there is Nirvanic peace in things, left just as they are.
So we leave it as it-is
And rest the weary heart and mind.
Seeing through everything — remaining.
Whole and Complete.
This is the practice of realization
Actualization of freedom.
If the mind wanders as it habitually does.
If you feel distracted or agitated or for that matter,
Gently — use the leash of remindfulness
Remember what you’re doing and bring the attention back to the present moment.
To just sitting and feeling the physical sensations.
To just breathing
And aware of the inhalation and exhalation
as they move in and out.
And to just being present
Calm and clear.
Use the leash of re-mindfulness to bring your attention back to the objects of attention.
To what we’re doing
To what we’re paying attention to
Sitting. Breathing. Being.
And let everything else go — as it goes.
Let it go by.
Let the past, thoughts, and preoccupations — go by.
Let the future fantasies, plans and imaginations— go by.
And even the present concerns and doubts and wondering, “What’s the good of it all?”
Or “What’s happening”
Or “Why are we doing this?”
Let it all settle.
Just place the mind on the breath.
On the physical sensations
Observe the inhalation
while breathing in
Follow it all the way in.
Ride the breath all the way in and let everything else go.
And observe the exhalation while breathing out.
Ride the breath.
Folow the breath.
Watch it go all the way out.
Let everything else go.
Releasing a little bit more out-breath
A little death with each out-breath
Letting it all go
What a relief.
Calming, clearing, and relaxing
Body of heart and mind.
Dropping tension and everything.
How sweet it is.
The Natural Great Perfection.
Everything just as it is.
Nothing more to do.
Figure out or achieve.
Aware of awareness itself.
Awareness aware of awareness and non-dual uncompartmentalized wholeness and completeness.
The joyous meditation of non-mediation.
Of pure presence and totality.
In The Great Perfection
Just seeing through.
Just being through and through
One moment at a time.
Moment after luminous miraculous moment
One breath at a time.
Breath after breath.
Use the breath as an anchor of present awareness to nowness and let everything else go.
Passing by like like flotsam jets on a stream
Just watching it go by.
Enjoying the show.
Enjoy the view.
Nothing more to do.
May the invaluable Bodhicitta, the precious heart-mind of enlightenment.
Awaken in those where it has not awakened.
And where it has it awakened, may it continue grow and flourish for the benefit of all.
May all beings everywhere, with whom we are inseparably interconnected,
and want and need the same as we do.
May we be liberated, healed, fulfilled, and free.
May there be an end to war, violence, injustice, poverty, and oppression.
May there be peace in this world.
And throughout all possible universes.
And may we all together complete the spiritual journey.
May whatever merits and good fortune, good karma, accumulated here through our sterling practices and aspirations.
May they be dedicated to the ultimate benefit and enlightenment of all beings everywhere.
And may we enjoy the Luminous Great Perfection.