Fall 2011 Shamatha Retreat

01 Introduction (teaching only)

B. Alan Wallace, 02 Sep 2011

In this session Alan welcomes the participants and gives an overview of what the retreat will entail. He also talks a little about the Thanyapura Mind Centre and its vision. Note: Several sections concerning logistical issues have been removed from the recording

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02 Mindfulness of Breathing: Full body awareness

B. Alan Wallace, 02 Sep 2011

In this session Alan introduces the practice of full body awareness (aka the infirmary), starting by settling the body, speech and mind in their natural state. The meditation starts at 4:51

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03 Loving-kindness for oneself and Q&A

B. Alan Wallace, 02 Sep 2011

In this session Alan introduces the practice of loving-kindness for oneself, a vision quest answering 4 questions: 1. What would bring you a true sense of well being and happiness? 2. What would you love to receive from the world around you? 3. From what you qualities would you love to be free, and with what qualities would you love to be imbued? 4. What would you love to offer to the world around you? The meditation starts at 8:31 Alan then talks a little more about shamatha before the QA sta…

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04 Mindfulness of breathing: focusing on the abdomen

B. Alan Wallace, 02 Sep 2011

In this session Alan introduces the practice of mindfulness of breathing, focused on the abdomen sensations of the breath in order to cultivate stability. The meditation starts at 4:16

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05 Loving-kindness for oneself and others and Q&A

B. Alan Wallace, 02 Sep 2011

In this session we continue with the practice of loving-kindness, beginning with ourselves and then gradually extending outwards where it’s easiest The meditation starts at 4:39 QA starts at 29:24: 1. When doing the loving-kindness practice and it becomes strenuous, can one switch to shamatha for a bit instead? 2. When we invite images, are we supposed to do it like open a room and invite everyone and extend the wish, but at the same time just rest with it? 3. Can you explain the objects of at…

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06 Mindfulness of breathing: Sensations at the nostrils

B. Alan Wallace, 02 Sep 2011

In this session Alan introduces a subtler practice of mindfulness of breathing, focusing on the sensations at the tip of the nostrils in order to enhance vividness. This is a method that can be used to achieve shamatha. The meditation starts at 3:12

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07 Loving-kindness in all directions and Q&A

B. Alan Wallace, 02 Sep 2011

In this session Alan introduces the practice of loving-kindness extended in all directions. The meditation starts at 9:34 QA starts at 34:40: 1. Why is the question “what would make us happy” instead of “what would make us happier”? 2. Meditating with eyes open vs eyes closed 3. How to overcome the “fuzzy” quality of attention 4. Can the meditator know the difference between the different degrees of laxity? 5. Perceiving one’s heartbeat while meditating 6. If the large flame of effort depicted…

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08 Settling the mind in its natural state

B. Alan Wallace, 02 Sep 2011

In this session Alan introduces the practice of settling the mind in its natural state, this time first starting by focusing on the visual, auditory and tactile senses, and then switching to the mental. The practice entails attending to the space of the mind and whatever arises within that space, without distraction and without grasping. The meditation starts at 5:23

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09 Compassion focused on alleviating pain and Q&A

B. Alan Wallace, 02 Sep 2011

In this session Alan introduces the practice of the cultivation of compassion, focused on alleviating pain, especially the one caused by behavior. The meditation starts at 32:52 QA starts at 57:50: 1. Center of attention for settling the mind during stages 5 and 6 2. How to make best use of the personal interview time 3. How to know the right amount of effort

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10 Settling the mind in its natural state, part 2

B. Alan Wallace, 02 Sep 2011

In this session we continue with the practice of settling the mind in its natural state, now starting by focusing on the space of the body and whatever tactile sensations arise within it, to then proceed to the actual practice. The meditation starts at 9:44

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11 Compassion focused on suffering of change and Q&A

B. Alan Wallace, 03 Sep 2011

In this session we continue with the cultivation of compassion, now focusing on the suffering of change, which we typically see as a source of happiness. The meditation starts at 39:55 QA starts at 65:10: 1. The acquired sign 2. Eyes open when one is used to having them closed

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12 Settling the mind in its natural state, part 3

B. Alan Wallace, 03 Sep 2011

In this session we continue with the practice of settling the mind in its natural state. In shamatha, one must maintain constant flow of knowing at all times. When there is no mental object in the foreground to ascertain, know 1) the absence of thought or 2) presence of space in the background. The meditation starts at 8:10

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13 Compassion, part 3

B. Alan Wallace, 03 Sep 2011

Teaching: Alan introduces the 3rd type of suffering—ubiquitous or all-pervasive suffering—and the last two of the eightfold noble path—authentic intention and authentic view—which belong to wisdom. 

Meditation (25:40): Based on your own experience, do you see link between grasping at I/mine and suffering? Generate aspiration for yourself to be free from all-pervasive suffering Generate aspiration for others to be free from all-pervasive suffering Generate aspiration for all sentient beings…

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14 Awareness of Awareness

B. Alan Wallace, 03 Sep 2011

In this session Alan introduces the practice of awareness of awareness, or shamatha without a sign. Alan first reviews mindfulness of breathing and settling the mind in its natural state. In the practice of awareness of awareness there is no object, awareness is inverted into itself and one just rests in the knowing of knowing. Alan adds: “But don’t expect too much” Meditation starts at 20:12

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15 Empathetic Joy

B. Alan Wallace, 03 Sep 2011

Teaching: Alan introduces the 3rd immeasurable: empathetic joy, defined as taking delight in virtues of oneself and others. While an antidote to grief and general negativity in life, beware of pride which elevates oneself above others. Meditation (31:09): From your early childhood through the present, bring to mind those who have treated you well and enriched your life. Invoke a feeling of gratitude and gladness as you recall others’ virtue. From your early childhood through the present,…

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16 Awareness of Awareness, part 2

B. Alan Wallace, 05 Sep 2011

Practice comes in phases. There is a withdrawal from appearances, and inversion into the very nature of awareness, and a release (like a flower opening in all directions into a space of no object, no thought, no concept). What is the experience of being the agent of the inverting and releasing of awareness? Is there a sense of someone who is in control? Investigate the immediate experience. Meditation starts at 8:07

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17 Empathetic Joy, part 2

B. Alan Wallace, 05 Sep 2011

Uplifted and inspired. If you want to start the week in this way, I recommend this podcast. This afternoon Alan explained one feature in common between the 3 practices of settling the mind in its natural state, awareness of awareness and empathetic joy. In the first one we withdraw the tentacles of identification that say “this is mine, I am such and such…”. In the second one we go into the heart of the matter, to the actual experience of being the agent through our “cognoscopy” of withdrawin…

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18 Awareness of Awareness, part 3

B. Alan Wallace, 06 Sep 2011

A discussion of substrate, substrate consciousness and pristine awareness. How klishtamanas comes out of the alayavijñana creating a sense of “I am” and subject and object. Also a discussion of the dying process. Practice(10:53): Awareness of awareness, oscillating between non-objectified knowing and reflecting on who is knowing (and who is knowing that person knowing) Final comment: Padmasambhava: awareness of awareness is a shamatha practice but you may slip into pristine awareness as well.

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19 Equanimity

B. Alan Wallace, 06 Sep 2011

Equanimity - the “crown jewel” of the Four Immeasurables In both Shamatha and the Four Immeasurables, we cultivate balance and a sense of “evenness of heart.” The Four Immeasurables are immeasurable only if they flow out evenly, without partiality or bias. They cultivate “virtues of the heart” and an understanding of causality. They help us overcome the dehumanizing tendency to only see others as a means of fulfilling our hedonistic desires – it becomes an “I” v.s. “it” relationship. We o…

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20 Awareness of Awarenesss, part 4

B. Alan Wallace, 07 Sep 2011

Introduction Description of the difference between Awareness of Awareness practice and Open Presence/Open Awareness. Imagine you are in a sensory deprivation tank so have no sensory input and Merlin removes all activities of mind. You have just had three espressos, so you are awake. What are you aware of? All that is left is awareness of awareness. Guided meditation (9:15) Expanding the field of awareness. Awareness pulled out to right, left, up, down and then into the heart chakra.

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21 Equanimity, part 2

B. Alan Wallace, 07 Sep 2011

Introduction Discussion of self cherishing and why it arises. Developing new habits – reconfiguring using the four immeasurable culminating in equanimity. Settling the mind in its natural state – not trying to transform the contents of the mind but the way we relate to the contents. The discovery approach versus the developmental approach of transforming the mind. Guided meditation (37:17) Settle the mind in its natural state. Instead of letting images of people go, this time when an appe…

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22 The infirmary

B. Alan Wallace, 07 Sep 2011

What does the preparatory practice of settling the body, speech and mind have to do with rats, fleas and the Black Plague? Why are we in modernity actually still living in the Dark Ages? All is revealed in this edition of Alan’s shamatha expedition. Meditation starts at 13:58

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23 Loving kindness for oneself

B. Alan Wallace, 08 Sep 2011

Return to loving kindness and the world of possibility. In imagination and in dream, one can create one’s reality completely. Alan adds visualization to the loving kindness practice and explores the potential of accepting possibility and its impacts upon reality. Meditation starts at 26:38 Questions (59:00) about: Alan’s meditation practice, how to make the loving kindness practice more tangible, how to find the subtle breath, whether awareness of awareness extends to the sense fields and how…

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24 Mindfulness of Breathing, second phase

B. Alan Wallace, 09 Sep 2011

Observing the rise and fall of the abdomen is the most effective method for the subsiding of compulsive thoughts and to help quiet the mind. Coarse excitation is the primary imbalance in Stages 1-4 and observing breathing at the abdomen is helpful all the way to Stage 4. The first phase involves a gently caring approach. In this second phase, one begins to bring some discipline and effort to the practice. This is when one begins to train the mind, to calm it and to develop stability. Medita…

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25 Loving kindness, part 2

B. Alan Wallace, 09 Sep 2011

Alan discusses on developing loving-kindness for even disagreeable people by starting with oneself (as for myself, also for you). Beware to avoid its near enemy: self-centered attachment. The trigger of loving-kindness is this primal yearning for happiness within the continual flow of awareness. Traditional meditation by Buddhagosa starting with oneself, a close person, a neutral person, and an enemy. With the in-breath, may each find happiness and its causes, and with the out-breath, ma…

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26 Mindfulness of Breathing, third phase

B. Alan Wallace, 10 Sep 2011

Mindfulness of Breathing - focusing on the sensations at the apertures of the nostrils. Here we have the full synergy of relaxation, stability and vividness. As we relax the breathing slows down and the sensations get subtler, everything gets more interesting so one has to pay more attention. At the same time we deactivate the sense of self as a controller of the breath, we are only the agent who controls attention. Meditation starts at 7:42

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27 Loving Kindness, part 3

B. Alan Wallace, 10 Sep 2011

In this session we continue with the practice of loving-kindness. Alan starts by talking on the meaning of having a day off from a contemplative perspective. He then discusses the possibility that practicing loving kindness can have an effect on the other person Also, how the faults of others are a reflection of our own propensities, as referred to in the lo jong literature. Meditation starts at 34:20 Questions (59:21): 1) Advice on compulsive thoughts, with relation to the prerequisites for a…

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28 Settling the Mind in its Natural State, part 1

B. Alan Wallace, 12 Sep 2011

This is the most used method in the Dzogchen tradition. Allowing thoughts, images, perceptions to arise in the space of the mind without labeling, categorizing, preference. Watch them arise from the space of the mind and return into it. The object of meditation is the space of the mind. If nothing seems to be arising in the mind, try generating a discursive thought such as “What is mind?” and don’t try to answer it, just watch it. Meditation starts at 9:08

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29 Compassion focused on blatant suffering

B. Alan Wallace, 12 Sep 2011

Vast and Profound, it’s the minimum we can say about this afternoon’s session. Alan gave us an exquisite exploration of the mechanics of the practice of Settling the mind in its natural state: how by one step it can heal our minds from mental afflictions developing an equanimity towards all kinds of mental events; this is through cutting their continuity by being aware of them and leading us to shamatha. But not only shamatha, even it can help us for the subsequent practice of Breaking Through.…

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30 Settling the Mind in its Natural State, part 2

B. Alan Wallace, 12 Sep 2011

In this session Alan talks about the parallels of settling the mind in its natural state with rigpa. Nirvana and samsara are of one taste and without preference from the perspective of rigpa. Relationship of space/time, consciousness and energy to the different levels of the mind. Anger from the perspective of the substrate maps to the luminosity aspect. Craving from the perspective of the substrate maps to the bliss aspect. Delusion from the perspective of the substrate maps to the non-concept…

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31 Compassion focused on the suffering of change

B. Alan Wallace, 13 Sep 2011

Dharma talk: Meditative cultivation of Compassion and the Suffering of Change On the “most wanted” list of mental afflictions is hatred. Craving/attachment is the #1 culprit in the suffering of change. Craving and attachment are always carried by a conceptual line (i.e. they are one step removed from reality). There is the sense of “If only…” (I had this or that, I would be happy). The object of desire seems static (it is an object), but everything is in flux. Arhats are free of sufferi…

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32 Settling the Mind in its Natural State, part 3

B. Alan Wallace, 15 Sep 2011

Talk Comparison of breathing meditation and settling the mind in its natural state. Breathing meditation is best done in a quiet environment – settling the mind can be done in a noisy active environment. Much like the difference between a monk in a monastic environment and a Bodhisattva engaged in life. Meditation (18:20) In settling the mind in its natural state one can focus on the foreground – what thoughts etc. are going on in the space of the mind or the background – the space of the min…

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33 Compassion focused on ubiquitous suffering

B. Alan Wallace, 15 Sep 2011

Talk Last night’s discussion of pointing out instructions may have left some feeling hopeless as so many of the qualified teachers have died. Important to know that if receive authentic teachings that is enough don’t need the pointing out instructions. Referenced teachings on DVD from five years ago in which Yangthang Rinpoche said to rest in luminosity and emptiness and said don’t tell me you can’t do it. Discussion of the emptiness of the mind. Meditation (43:26) Meditate on compassion at…

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34 Awareness of Awareness, part 1

B. Alan Wallace, 15 Sep 2011

“Not in a million years”. Alan discusses modern concepts of mindfulness and meditation practice, which involve mere non judgmental attention to the present moment and whatever arises in that moment. He discusses their origin, the similarity they have in name to the awareness of awareness/shamatha without a sign practice, their benefits, and the extent to which they provide a suitable vehicle for the attainment of shamatha and other types of meditative attainment. Meditation starts at 14:46

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35 Empathetic Joy, part 1

B. Alan Wallace, 15 Sep 2011

Alan discusses how to approach one’s shamatha practice in a wise way - not by focusing upon “how it went” but rather on one’s application and effort. One should see that in every moment, no matter how good or bad, one is “accomplishing shamatha”. Turning to empathetic joy (47:47), he urges us to attend to and draw out the goodness in others. He deals with questions (72:26) regarding the notion of attending to thought without grasping, how to induce lucid dreaming, distinctions between vipash…

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36 Awareness of Awareness, part 2

B. Alan Wallace, 16 Sep 2011

Shamatha without a sign is a process of discovery and exploration rather than development. It involves experiencing and discovering, through one’s own experience the natural states of mind of bliss, luminosity and non-conceptuality. In this practice, one looks deeply into cognition itself to discover the blockages, these being a sense of I am. So we look deeply into such questions as: Who is in charge? Who is the agent of action? Meditation starts at 10:11

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37 Empathetic Joy, part 2

B. Alan Wallace, 16 Sep 2011

Alan continues his talk by emphasizing that hedonic pleasure cannot be the sole measure of something good/beneficial. Only through difficulties we encounter with others can we develop the paramitas. Whatever happens is also presenting an opportunity and helps us develop strength of mind in order to digest whatever the world dishes up. Guided meditation (33:08) focusing on the causes of happiness, starting with rejoicing in those who are doing something beneficial, those who are cultivating s…

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38 Awareness of Awareness, part 3

B. Alan Wallace, 17 Sep 2011

Shamatha without a Sign - all discovery no development. With Awareness of Awareness we discover bliss, luminosity and non-conceptuality of the substrate consciousness. Alan discusses the things that are in the way of discovering our natural inner resources: looking outside instead of inside, to many commitments, addiction to hedonic pleasures and mental afflictions. The lion guarding the gate is a sense of self which is just an appearance, a mental construct. Meditation starts at 14:29

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39 Equanimity, part 1

B. Alan Wallace, 17 Sep 2011

Back to meditative cultivations of equanimity, Alan emphasizes maintaining the equilibrium in the face of whatever arises. Alan also talks about the cognitive and affective aspects of equanimity. Meditation starts at 34:46 Questions (59:40): Alan answers questions about the feeling of energies in circulating in the body while practicing, the visions a non-Buddhist can expect in the dying process in reference to the descriptions posed by several texts on the bardos, if the acquired sign can ari…

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40 Awareness of Awareness, part 4

B. Alan Wallace, 19 Sep 2011

Instruction and meditation: Awareness of awareness (“The Shamata Express”) The most common question/concern asked by current retreatants about this practice is “Am I doing it correctly?” It is simpler than you think. In fact, don’t think. If you have uncertainty, it is a sign that you are doing more than necessary. There’s already the seed of the practice in both the mindfulness of breathing and settling the mind in its natural state. Now we are just peeling away the layers, seeing what i…

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41 Equanimity, part 2

B. Alan Wallace, 19 Sep 2011

As riding a dolphin…Today, as the last session of a 10 day cycle on Shamatha and the 4 Immeasurables, the session was about equanimity conjoined with tonglen. Before jumping into it, Alan touched the topic of how mindfulness of breathing, once the breath is settled in its natural rhythm, can never be boring because the cause itself of boredom is removed with this practice, and it becomes like riding a dolphin. Next, he explained how these three methods to achieve shamatha help or can provide…

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42 Loving kindness, part 1

B. Alan Wallace, 20 Sep 2011

We have begun to see the promise and the obstacles - our minds bare and naked. We have seen some glimmerings of our potential. In the vajrayana path we can take the fruit as the path. Go where you have never been before and invite this into the present actuality through imagination. We are at an important moment in history - a lot changing and going and being destroyed. A lot of possibility will be dharma to have a little bit of this and a little bit of that. But few teachers can show a full p…

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43 Mindfulness of breathing, part 1

B. Alan Wallace, 20 Sep 2011

Alan mentions that he inverted the teachings. The Loving Kindness Immeasurable was given during the morning session. However, the teachings are complementary. Teaching: What is your vision of happiness? How much do you really need? After several weeks of intense practice, people might be re-evaluating their priorities. There is a possibility of dissolving the mind into the substrate. Perhaps you see that you might need long-term retreat of a year or more. But is it worth the risk of two…

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44 Loving kindness, part 2

B. Alan Wallace, 21 Sep 2011

Morning talk Four immeasurables – Loving Kindness. Why can’t all sentient beings have happiness and the causes of happiness? In the Tibetan prayer it is posed as a rhetorical question because the answer it that they can because the causes of happiness are within each sentient being. Meditation (8:47) Meditate on the causes of happiness and the wish that all sentient beings develop these causes. Includes visualization of specific individuals and sending this wish to them in the form of light.

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45 Mindfulness of breathing, part 2

B. Alan Wallace, 21 Sep 2011

Afternoon talk Mindfulness of breathing. Cultivating stability of attention while focusing on the rise and fall of the abdomen. Maintaining the same sense of relaxation. Breathe in to arise wakefulness and eliminate dullness. Breathe out to release all distractions. Discussion of counting technique with breathing. One thing you bring to the practice is your substrate consciousness with its stillness. Clarity is an intrinsic quality that gets covered over but not eliminated. Importance o…

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46 Loving kindness, part 3

B. Alan Wallace, 21 Sep 2011

Alan leads a meditation in which one utilizes one’s own experience of loving kindness from a person who embodies such qualities as a means to develop greater loving kindness in oneself. He notes that our limitations in being loving come substantially from the limitations we impose and accept upon ourselves. Meditation starts at 8:07

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47 Mindfulness of breathing, part 3

B. Alan Wallace, 22 Sep 2011

“When did the Buddha stop teaching?” Alan launches into a wide ranging discussion loosely revolving around shamatha but focusing upon the authenticity and reliability of the teachings of different Buddhist traditions. After the meditation (48:40) focusing on the sensations at the apertures of the nostrils, he then deals with questions (73:29) about differences between Buddha Nature and the substrate consciousness, their location, how one rests in each and the uniqueness of the Vajrayana metho…

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48 Compassion focused on blatant suffering

B. Alan Wallace, 23 Sep 2011

The most obvious form of suffering is blatant suffering, which is both physical and mental. Physical suffering involves lack of necessities such as food, clothing, shelter, health, while mental suffering is such that people can be in wonderfully endowed in all the necessities but suffer terribly mentally. The black plague of mental suffering is carried on the fleas of mental concepts - suffering encroaches via concepts. With mindfulness of breathing, one blows concepts and thoughts away with…

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49 Settling the mind in its natural state, part 1

B. Alan Wallace, 23 Sep 2011

Alan begins by giving examples of how one could experience the substrate directly before achieving shamatha. As with emptiness and rigpa, such direct experiences of the substrate are veiled by concepts. As such, the first quality of the substrate to strive for is non-conceptuality. Reminder: the core practice is to attend to mental phenomena without distraction, without grasping. Guided meditation (17:55) starting with focusing one’s attention on the visual, the auditory, and the tactile b…

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50 Compassion focused on the suffering of change

B. Alan Wallace, 24 Sep 2011

Back to Compassion focusing on suffering of change because of the mental affliction of attachment. The internal antidote is samadhi. Alan relates a true story of a hyena and a lion which perfectly illustrates why we should have compassion even for those who apparently have a great life hedonically. In the meditation session we start with ourselves. Meditation starts at 17:10

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51 Settling the mind in its natural state, part 2

B. Alan Wallace, 24 Sep 2011

Alan starts by explaining the concept of rang dröl (self-liberation or natural liberation) in the context of shamatha practice. He then talks about the 5 obscurations and its antidotes, which are: The five factors of stabilization remove the five obscurations 1. The factor of coarse examination removes the obscurations of laxity and dullness. 2. The factor of precise investigation removes the obscuration of uncertainty. 3. The factor of well-being removes the obscuration of malice. 4.…

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52 Compassion focused on pervasive suffering

B. Alan Wallace, 26 Sep 2011

Dharma talk on Compassion Suffering relates to the “conceit of ‘I am’” – the delusion that there is an “I” that exists outside of conceptual constructs. There is a current trend among some people that one must develop a strong sense of “I am” before one can meditate. However, it is important to develop confidence rather than ego. Confidence and humility along with a sense of gratitude for one’s teachers can be developed simultaneously. Rather than a strong ego, one must have a realistic sen…

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53 Settling the mind in its natural state, part 3

B. Alan Wallace, 26 Sep 2011

Alan started the session of this afternoon explaining why among the immense variety ofmethods to achieve shamatha, he presents these three, and how they are fit for modernity. Then he enlightened us with a global parallel between each of these practices with one of the three yanas: starting from the roles of mindfulness and introspection in each of these three until the different lifestyles of the shravaka, the bodhisattva and the tantric or dzogchen practitioner. Also he covered how each prac…

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54 Empathetic Joy, part 1

B. Alan Wallace, 27 Sep 2011

We come back to the cultivation of mediate, starting with oneself, but not an immutable self, a dependently arisen self. Alan again comments on our way of evaluating our practice: “Meditation, what have you given me this week?” No, no, no! All that comes up is a maturation of our karma From the lo jong (mind training) teachings: everything that comes up, transmute it into fuel for the path. “This happened. Others see it as poor you. I take it as a lesson to deepen my practice and wisdom.” Bec…

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55 Shamatha without a sign, part 1

B. Alan Wallace, 27 Sep 2011

Many people have expressed confusion about this practice, probably because of looking for something to happen that isn’t happening. Therefore, they miss what is happening. The basic practice is something you already know: being aware of being aware. You know when you are aware. Begin there. The oscillation is between being aware of your own awareness and releasing into something brighter, emptier, non-conceptual, and of no objects. You can mount the oscillation on your breath at first and…

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56 Empathetic joy, part 2

B. Alan Wallace, 28 Sep 2011

Morning talk – Empathetic Joy – Finding commonality with others Meditation (13:12) Taking Joy in others joy – first in conventional joy, then in those creating virtue through their service to others, then in those creating virtue through Samadhi practice and finally taking joy in those creating virtue by practicing wisdom.

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57 Shamatha without a sign, part 2

B. Alan Wallace, 28 Sep 2011

We all experience taking voluntary action such as raising an arm. Who is the agent for voluntary actions? In Awareness of awareness meditation during the inversion into awareness, look for the agent who is doing the inversion and release. In the seen there is just the seen – Buddha said when you look at appearances you are not with them. Discussion of scientific views regarding physical world and its objectivity. Discussion of quantum mechanics. Anton Zeilinger’s position that nothing whic…

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58 Equanimity, part 1

B. Alan Wallace, 28 Sep 2011

Alan covers the prerequisites for the development of equanimity, which involve one transcending one’s ordinary deluded outlook. He discusses how one may become able to do this: how one may cultivate a sense of contentment, how one may more strongly identify a common ground between self and other and how to then develop an evenness of caring that is founded upon reality based hope and warmth. Meditation starts at 12:03

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59 Shamatha without a sign, part 3

B. Alan Wallace, 29 Sep 2011

Alan expands upon some of the ideas from physics he dealt with in the previous day’s talk and explains how the Dzogchen view and the Prasangika-Madhyamika view are complementary. He weaves this within a broader explanation of the path of taking the breath, mind and awareness as one’s object. The practice for today (41:14) deals with probing more deeply into the agent. Questions (65:53) raise issues such as the benefits of solitude and the cultivation of the 4 immeasurable in this context, how…

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60 Equanimity, part 2

B. Alan Wallace, 30 Sep 2011

Equanimity is the final fruition of the path. In the Theravada tradition, equanimity is envisioned as a composure of imperturbability, of not being thrown out of balance by adversity or felicity. In the Mahayana literature, it’s also seen as an even open-heartedness and caring for all sentient beings without exception. Three steps to descend to deeper levels of authenticity are outlined, involving ethical restraint, settling the mind in its natural state and uprooting the conceit of ‘I am.’…

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61 Shamatha without a sign, part 4

B. Alan Wallace, 30 Sep 2011

Alan reviews the process of relinquishing control/agency in the 3 shamatha practices. Given the buddhist assertion that something true should appear truer with increasing scrutiny, the truth of emptiness is now reinforced with insights from modern quantum physics. Yet the insight in modern science does not appear to alter lifestyles and world views, whereas buddhist practice grounded in ethics, concentration, and wisdom do. Guided meditation (46:20) on projecting awareness up, right, left, d…

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62 Loving kindness, part 1

B. Alan Wallace, 01 Oct 2011

In this round, Alan will lay emphasis on the Mahayana approach to the 4 immeasurables. „Why can’t all sentient beings find happiness and the causes of happiness? May all sentient beings find happiness and the causes of happiness. I shall make this happen. By the blessings of the guru and yidam, may I be able to do so.“ Guided meditation (6:33) on envisioning our own flourishing. What is our heart’s desire? What would we like to receive as support? What qualities would we like to be rid…

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63 Mindfulness of breathing, part 1

B. Alan Wallace, 01 Oct 2011

Once again we start the cycle, beginning with mindfulness of breathing. Alan first gives an overview of the whole path, from settling the body, speech and mind in their natural state, all the way up to dzogchen, by using the analogy of a computer. We start with a very old, big and clunky computer that barely works, and we upgrade it over and over with the “software” of shamatha, vipashyana, bodhichitta, etc. that reboots and enhances it until we end up with a perfect machine, which stays turned…

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64 Loving kindness, part 2

B. Alan Wallace, 03 Oct 2011

Meditative cultivation of Loving Kindness: The focus was Great Loving Kindness, seeing through the outer manifestations of people, including ourselves, and attending to the essential Buddha nature of each sentient being. Meditation starts at 7:20 If you have trouble with the “ball and chain” you carry around that is the picture of yourself that you have constructed from your past, “reboot” you system. Recreate yourself. See yourself as having Buddha nature, as the Dalai Lama, as Chenrezig.…

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65 Mindfulness of breathing, part 2

B. Alan Wallace, 03 Oct 2011

Welcome to all! This afternoon Alan started by stating that stability is usually regarded as the core of the shamatha practice and how it is developed by the rope of mindfulness. Then following a text of Panchen Lobsang Chokyi Gyaltsen that describes that with practicing settling the mind in its natural state one can attend also to the luminosity and cognizance of the mind (which is none other than awareness of awareness). So the two ends of the rope of mindfulness will be applied to the practi…

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66 Loving kindness, part 3

B. Alan Wallace, 03 Oct 2011

We continue with the practice of metta, or loving kindness, expanding out as in the Pali suttas, combined with the Tibetan liturgy of Mahamaitri (great loving kindness) Helping others can mean to help them hedonically, not just to fulfill legitimate needs/desires but also ultimately to help them see through ‘hedonic fundamentalism’ Why couldn’t we all find happiness and the causes of happiness? May it be so! We can! With the help of the Buddha, deity and guru may I make it so! Celebrate differe…

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67 Mindfulness of breathing, part 3

B. Alan Wallace, 04 Oct 2011

Instruction and meditation on Mindfulness of Breathing: the focus on anapanasatti (focusing on the sensations at the opening of the nostrils and/or on the upper lip under the nostrils) The problem with this foundational practice is that the mind has a thirst for entertainment and it gets bored with the practice and makes up its own entertainment. Thoughts will come up in this practice but you do not cognitively fuse with them (fall into daydreaming). The problem with Settling the Mind in its…

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68 Compassion, part 1

B. Alan Wallace, 05 Oct 2011

Meditation on Compassion. Why couldn’t we all be free from suffering and the causes of suffering? There is a dearth of knowledge regarding the causes of suffering. When resting in awareness of awareness, how many mental afflictions do you experience? Cultivate compassion from the perspective of purity – from your Buddha nature to theirs. Compassion coming from a place of purity addressing a place of purity. Meditation starts at 13:27

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69 Settling the mind in its natural state, part 1

B. Alan Wallace, 05 Oct 2011

Settling the mind in its natural state. When mental afflictions come up, if you recognize them as such, you have a choice regarding whether you act on them. If you don’t recognize them you will simply act on the basis of the mental afflictions. Be present and observe with interest all that comes up even if they are not pleasant. Description of how to do the gentle vase breathing. Discussion of prana and the dangers of practicing pranayama without a qualified teacher; it is much easier to da…

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70 Compassion, part 2

B. Alan Wallace, 05 Oct 2011

“Give up attachment to this life and let your mind become Dharma” Alan explains how to approach the suffering of change and elaborates on the role of shamatha in dealing with this particular kind of suffering. Meditation starts at 14:31

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71 Settling the mind in its natural state, part 2

B. Alan Wallace, 06 Oct 2011

Alan takes us through a comparative study of texts from the time of the Buddha up until the 19th Century, comparing the way shamatha has been dealt with amongst a variety of Buddhist traditions. Meditation starts at 38:04 He reveals the particular relevance of settling the mind in its natural state to dealing with the suffering of change and answers questions (75:53) regarding the karmically neutral nature of the substrate and the problems that arise from concepts of beginninglessness and infi…

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72 Compassion, part 3

B. Alan Wallace, 07 Oct 2011

Compassion, understood as the suffering of conditioned phenomena, is conditioned by ignorance. Suffering in its broadest manifestation involves the understanding of a dualistic vision. How we tend to see others as outer, ourselves as inner, and experience suffering as if we are its personal victims. But there are 7 billion people on earth, meaning that there are 7 billion universes. The core message of Dzogchen is that we have all created our personal universe, and that we can all be free,…

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73 Settling the mind in its natural state, part 3

B. Alan Wallace, 07 Oct 2011

Alan goes into greater detail about ascertaining the space of the mind between mental events in settling the mind. He explains the danger of complacency at Stages 4 and 7 and the importance of overcoming remaining faults by sharpening the blade of introspection in order to progress further. Guided meditation on settling the mind in its natural state (36:23) Questions (71:34) Q1) If it takes 2 years to achieve shamatha, how long does it take to achieve vipashyana, trekchö, and thodgyal? Q2)…

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74 Empathetic Joy, part 1

B. Alan Wallace, 08 Oct 2011

Why couldn’t we all never be parted from genuine happiness free from suffering? Cultivating Empathetic Joy is not just an emotion but also an aspiration. When we take on the personal commitment, “May I make it so” we go from immeasurable Empathetic Joy to great Empathetic Joy. We place a marker in the future for this commitment that we can’t fulfill right now. Alan calls the Four Immeasurables the heartbeat of Bodhicitta - the four great steads that pull the Mahayana chariot with wisdom as…

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75 Shamatha without a sign, part 1

B. Alan Wallace, 08 Oct 2011

Alan talks about the up and downs of the practice and how to keep the enthusiasm and where to draw the inspiration from. Then he shares an excerpt from Dudjom Lingpa’s The Vajra Essence about the difference between the substrate, the substrate consciousness and rigpa. The practice for today is awareness of awareness (46:53) Alan shares some more stories, and then there’s one question (79:44) about Shambhala

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76 Empathetic Joy, part 2

B. Alan Wallace, 10 Oct 2011

Instruction and meditation on cultivating Empathetic Joy: Calling upon the Buddhas, Bodhisattvas, and gurus for blessing and remembering that they are not outside of ourselves but within us. Meditation starts at 11:26

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77 Shamatha without a sign, part 2

B. Alan Wallace, 10 Oct 2011

Deep…During this extremely inspiring afternoon, Alan started by explaining how to recognize the object of attention of the practice of awareness of awareness for those that find this practice elusive. Also he explained, with the parallel of mosquitoes flying around a fan, how the oscillation works against thoughts. At the end, this practice leads to resting the mind into luminosity and emptiness. After this clarification, he went on to present his opinion of some aspects of how is being present…

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78 Equanimity, part 1

B. Alan Wallace, 10 Oct 2011

We come back to equanimity and Alan talks about it from 3 different levels: Coarse mind - Shantideva: “If there is something you can do about it don’t worry. If there’s nothing you can do about it, don’t worry” Subtle mind - Everything arises as a manifestation of our own karma. “I will paint from my own mind. All I’m seeing/experiencing are appearances from my coarse mind” Consider what you’ve contributed but don’t respond with craving or hostility. Rigpa - Everything is an expression of the B…

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79 Shamatha without a sign, part 3

B. Alan Wallace, 11 Oct 2011

Dharma talk and meditation on Awareness of Awareness with the focus on the observer: Is there someone in there? The Bahiya (of the Garment) Sutra. Bahiya received a short discourse from the Buddha and immediately became an arhat. Bahiya was a merchant who had sailed the seas. On his eighth voyage, he was shipwrecked and washed ashore naked. He used the flotsam on the beach to cover himself and the local villagers saw him and thought he was a holy man. He became well-regarded as an arhat f…

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80 Equanimity, part 2

B. Alan Wallace, 12 Oct 2011

Meditation on equanimity. Start with loving kindness for ourselves. Mental afflictions come to us just like the flu – don’t fuse your identity with the mental afflictions. The more loving kindness you have for yourself, the more you can extend it to others. Meditation (16:23) Can do usual Tonglen practice. Can also visualize receiving blessings from your teachers and all the Buddhas in the form of light coming in to you and then breathe it out to others.

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81 Shamatha without a sign, part 4

B. Alan Wallace, 12 Oct 2011

Reading from Vajra Essence regarding the difference between consciousness, substrate consciousness and Rigpa. Meditation on awareness of awareness expanding out to all directions (26:30) Questions (51:23) How does the “naked” healing process of the mind by way of settling the mind happen with other shamatha methods? How lasting or fleeting are the changes to the coarse and subtle bodies caused by altering the flow of prana through shamatha practice? Person getting headaches from meditation – wh…

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82 Envision the novel of the rest of your life

B. Alan Wallace, 12 Oct 2011

“Shape your mind, shape your life.” Having completed the cycle of guided meditation, Alan speaks briefly about envisioning the transition from retreat into daily life, and in particular the difference between “aspiration” and “hope and fear”. Silent meditation starts at 8:11

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83 Lucid dreaming and dream yoga

B. Alan Wallace, 13 Oct 2011

After a silent meditation (1:40) Alan gives an overview and brief ‘how to guide’ of lucid dreaming and dream yoga. Then questions (67:20) include eyes closing as we progress along the path of mindfulness of breathing, the use of tonglen for shamatha and discussion of the life of Dudjom Lingpa and other great Dzogchen masters.

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84 Maturation

B. Alan Wallace, 14 Oct 2011

Experienced meditators can move through a process of maturation where the Dharma and practices become ever more central to their lives. They come to practice without preference for good or bad meditations but continue regardless of their personal experiences - much like a veteran sailor has learned to ply the seas regardless of the weather. Silent meditation starts at 7:05

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85 Practicing after the retreat

B. Alan Wallace, 14 Oct 2011

For those of us returning to our ordinary lives, Alan suggests that we avail ourselves of all the shamatha practices depending on our body and mind at that moment. For those of us continuing in retreat, Alan suggests that we focus primarily on one practice and deepen that. Non-guided meditation (7:18) on shamatha practice of our choice. Questions (33:02) Q1a) It takes one countless eon to achieve the Path of Seeing. Why not take the shravaka path of realizing selflessness and using that wi…

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86 The Path

B. Alan Wallace, 15 Oct 2011

The Four Immeasurables unguided meditation. Alan reiterates how important it is to have a sense of direction, a path. You really need to have a vision in your heart of where you want to go. He mentions that on the Dzogchen path he has the sense that rigpa breaks through to our side, whereas on other paths one has to break through to rigpa. Meditation starts at 7:44

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87 The built-in antidotes

B. Alan Wallace, 15 Oct 2011

In this session Alan reminds us that shamatha is designed to dispel the 5 obscurations and as the imbalances are built-in, the remedies are also built-in. In the same way, among the 4 Immeasurables one naturally arises as the remedy for the near enemy of another one. For Loving Kindness’ facsimile which is self centered attachment, the remedy is Equanimity For Compassion’s facsimile which is depression, grief, despair, the remedy is Empathetic Joy For Empathetic Joy’s facsimile which is frivo…

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88 Karma must ripen

B. Alan Wallace, 18 Oct 2011

The root of all Buddhist teachings and practice is compassion. We start out with the reality of suffering – something that we have all experienced. The background radiation of anxiety has got to go. It is the result of grasping onto what is not – what is not is “I” and “me.” We must discover who we really are. We are born with inborn ignorance then we learn some more fabricated ignorance. Go to that which I am before I reified all my human roles. Shamata is not easy. There is nothing lef…

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89 A wellspring of good advice

B. Alan Wallace, 18 Oct 2011

This last Monday afternoon’s session, which we can say that is indispensable to listen to, Alan offered a huge number of pieces of advice that are extremely useful for those that are going to do a long retreat, for those that are going to meet their daily activities and for all of us that want to keep practicing Dharma the rest of our lives: how can we deal and respond to the eroding of our Shamatha practice and the striking back of our OCDD? What is a balanced Dharma practice and the role of…

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90 Moving from coal to solar energy

B. Alan Wallace, 18 Oct 2011

Relying on hedonic pleasure is like a town that relies on a coal-fired generator. We begin to realize how much pollution this represents and seek more environmental friendly energy sources. In the same way we can begin to gradually shift into the “solar panels” of genuine happiness, by way of simplicity and contentment. Alan comments how even the Dalai Lama has stopped watching TV as he says it clouds his mind. Silent meditation starts at 8:30

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91 Purifying our vision

B. Alan Wallace, 18 Oct 2011

Silent meditation (no introduction) starts at 0:18 Questions (25:28): 1. Comment on the concepts of time and space. 2. What role do the “Hidden Lands” play in the context of Buddhist practice? 3. In the Vajrayana, there is the practice of the illusory body. Is there anything like this in the Mahayana? What is the concept of “wilderness” in practice? 4. What is the role of devotion and reverence in practice? 5. Pondering the metaphor of the carriage and the Four Immeasurables being like four…

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92 Whenever there's meeting, there's parting

B. Alan Wallace, 20 Oct 2011

We are beginning our final descent. The deva realm of Tushita and the pure land of Tushita sit side by side. In the deva realm when it is time for a deva to leave their flowers fade and they suffer great mental anguish over leaving. However in Tushita, the pure land, beings have been training their minds in dharma and leave there because of their great compassion to help suffering sentient beings. So when they leave it is a time of celebration. Likewise, if we were at the sports and leisur…

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93 The tornado of OCDD

B. Alan Wallace, 20 Oct 2011

There are three strategies to protect from the tornado of thoughts in the mind. The first is to go to a shelter which is mindfulness of breathing – releasing and releasing the thoughts. The second is the tornado chasers who learn a great deal about tornadoes without getting caught in them – that is settling the mind in its natural state. The third is to go up into the tornado and come out on the other side in the expanse of blue sky – that is awareness of awareness. Silent meditation starts…

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94 Infusing the day with shamatha

B. Alan Wallace, 20 Oct 2011

Alan briefly speaks on how to infuse a busier day with shamatha and mindfulness. He also announces that he will do 6 months retreat at the end of 2012, so there will be no 8 week shamatha retreat in Spring 2013. Silent meditation starts at 01:38

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95 From chaos to calm

B. Alan Wallace, 20 Oct 2011

Alan leads the group, who has started talking now, through a shamatha session (02:13) designed to bring the mind down from agitation to calm. He speaks to a question (35:53) regarding the Dzogchen view of rigpa and the extent to which one can provide a reason as to why one who awakens from the dream of reality won’t fall asleep again. Note: The first 5 or 10 seconds were missing because Alan started talking before the computer had finished loading. Sorry about that! We were coming back from o…

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96 For a moment, everything can be ok

B. Alan Wallace, 21 Oct 2011

We come to the last day of the retreat, where Alan invites us to reboot our mind by way of shamatha. Silent meditation starts at 01:16 Afterwards Alan shares a story and shows us how through shamatha, for a moment everything can be ok

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97 Finishing with loving kindness (and a lovely ceremony)

B. Alan Wallace, 21 Oct 2011

We come to our very last session with a meditation on loving kindness and dedication of merit (0:50) Afterwards our group prepared such a lovely closing ceremony that we figured other people might like to cultivate some empathetic joy :) Thank you for listening! If you found these wonderful teachings beneficial and would like to help continue this vision, please consider making a donation to help support all these projects You can do so by going to http://www.sbinstitute.com/donations

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