Spring 2011 Shamatha Retreat

01 Introduction to Shamatha: Mindfulness of Breathing

B. Alan Wallace, 10 Apr 2011

In this morning session, Alan Wallace leads a guided meditation and introduction to the practice of shamatha; the first stage of mindfulness of breathing. He teaches the cultivation of a deepening sense of relaxation.

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02 Introduction to Loving-Kindness

B. Alan Wallace, 11 Apr 2011

This afternoon session is a 24-minute guided meditation on the practice of loving-kindness, followed by question and answer with the group.

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03 Mindfulness of Breathing, the Second Stage

B. Alan Wallace, 11 Apr 2011

In this morning session, Alan Wallace gives a guided meditation of mindfulness of breathing, the second stage, focusing on the balance of relaxation and stability.

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04 Loving-Kindness for Self and Others

B. Alan Wallace, 12 Apr 2011

In this afternoon session, Alan Wallace teaches a guided meditation of loving-kindness, beginning first with one’s self, then moving outwards to others. He reminds us that loving-kindness is not an emotion, but rather the aspiration for others to have happiness and the causes of happiness. This is followed by question and answer. Alan answers the questions, "From a Buddhist perspective, what is the effect of the use of hallucinogenic drugs during the teenage years, can it harm the mind, and can…

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05 Mindfulness of Breathing, the Third Stage

B. Alan Wallace, 12 Apr 2011

In this morning session, Alan Wallace gives a 24-minute guided meditation on the third stage of mindfulness of breathing. He also describes the preliminary signs of progressing along the path of shamatha.

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06 Loving-Kindness in All Directions

B. Alan Wallace, 13 Apr 2011

In this afternoon session, Alan Wallace gives a 24-minute guided meditation on loving-kindness as it extends out in all directions: a wave of benevolence. He also describes the distinction between self-centeredness, or self-cherishing, and loving-kindness towards oneself. Finally, he touches on the importance of imagination while attending to the realm of possibility in addition to the realm of actuality. During the question and answer period, Alan answers the following questions: 1. Is the sub…

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07 Settling the Mind in its Natural State

B. Alan Wallace, 13 Apr 2011

In this morning session, Alan Wallace guides us in a 24-minute meditation on ‘settling the mind in its natural state’ using the domain of phenomena, or the space of the mind, as the object of meditation.

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08 Compassion

B. Alan Wallace, 14 Apr 2011

This afternoon session is a guided meditation on the second of the four immeasurables: compassion. In following question and answer period, Alan answers the following questions: 1. What should one do with strong emotions that well up during shamatha practice? 2. What should one do with the natural arising of compassion or loving-kindness during shamatha practice? 3. Recognizing the importance placed on lights and signs from within the contemplative traditions, does neuroscience offer any insi…

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09 Settling the Mind in its Natural State: The Foreground

B. Alan Wallace, 14 Apr 2011

This morning session includes a guided meditation on the practice of settling the mind in its natural state, focusing on the foreground and the distinct events that are arising within the mind.

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10B Compassion and the Suffering of Change

B. Alan Wallace, 15 Apr 2011

This session is the continuation of “10A Compassion and the Suffering of Change” and includes the 24-minute guided meditation on compassion, focusing on the suffering of change. During the following question and answer with the group, Alan answers the following questions. 1. What is the difference between desire without attachment and motivation? 2. In the context of the practice of settling the mind in its natural state, what is the mind? 3. What happens to an arhat after death? 4. What are…

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10A Compassion and the Suffering of Change

B. Alan Wallace, 15 Apr 2011

This is a 20 minute introduction to the practice of compassion that follows in the next podcast, “10B Compassion and the Suffering of Change”. Alan Wallace describes the second type of suffering, the suffering of change, including its source.

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11 Settling the Mind in its Natural State: The Background

B. Alan Wallace, 15 Apr 2011

In this morning session, Alan Wallace guides a 24-minute meditation on settling the mind in its natural state, highlighting the background of the space of the mind, paying attention to the intervals between thoughts.

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12 Compassion and the Suffering of Conditioned Existence

B. Alan Wallace, 16 Apr 2011

After a brief introduction, Alan Wallace guides us in a 24-minute meditation on compassion, focusing on the suffering of conditioned existence and our fundamental vulnerability to suffering. During the following question and answer period, Alan answers the questions: 1. While watching the breath, where should the attention be – with the feeling and sensation of the breath, or with the observer who is watching the breath? 2. What is the power of thought in terms of the aspiration for all bei…

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13 Shamatha without a Sign

B. Alan Wallace, 17 Apr 2011

In this 24-minute guided meditation, Alan Wallace teaches the third method of shamatha, awareness of awareness, or shamatha without a sign.

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14 Empathetic Joy

B. Alan Wallace, 18 Apr 2011

Alan Wallace guides a 24-minute meditation on mudita, or empathetic joy, focusing first on oneself, then spreading outwards to others. During the following question and answer period, Alan answers these questions: 1. During shamatha, do we target the kind of focused attention that doesn’t notice outside sensations such as sound, tactile sensations, etc.? 2. How do I know the difference between foreground and background when I am primarily attending to the breath, my attention is with the bre…

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15 Shamatha without a Sign: The Next Phase

B. Alan Wallace, 18 Apr 2011

In this morning session, Alan Wallace guides a 24-minute meditation on shamatha without a sign, focusing on probing into the nature of the mind and looking for the referent of the mind.

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16 Empathetic Joy as an Aspiration

B. Alan Wallace, 19 Apr 2011

In this afternoon session, Alan Wallace guides us in a 24-minute meditation on mudita, or empathetic joy, from the perspective of mudita as an aspiration that all sentient beings never be parted from happiness free of suffering. During the following question and answer, Alan addresses these questions: 1. I wonder why the monks at the dharma center where I teach a version of shamatha do not come to my teachings. 2. How has the Shamatha Project study been received by the scientific community?…

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17 Shamatha without a Sign: Awareness of Awareness

B. Alan Wallace, 19 Apr 2011

In this morning session, Alan Wallace guides a 24-minute session of shamatha without a sign, or the awareness of awareness. During the introduction, he speaks about the clear light of death, the bardos, and the clear light of conception.

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18 Equanimity: A Theravaden Perspective

B. Alan Wallace, 20 Apr 2011

Alan Wallace teaches on the immeasurable of equanimity, or uppekha, focusing on a Theravaden perspective. This can be described as even-mindedness or emotional equilibrium. During the following question and answer period, Alan answers these questions: 1. When and how should I begin to lengthen my meditation sessions? 2. Sometimes I seem to make progress in my practice, but almost inevitably what follows this is a fresh wave of distractions. Is this something in the early stages of shamatha p…

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19 Awareness of Awareness: Stretching

B. Alan Wallace, 20 Apr 2011

In this morning session, Alan Wallace guides us in a 24-mintute meditation on shamatha without a sign, or awareness of awareness, focusing on stretching this awareness in different directions: left, right, up, down, and to the heart center.

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20 Equanimity Focused on Sentient Beings

B. Alan Wallace, 21 Apr 2011

In this afternoon session, Alan Wallace guides a 24-minute meditation on equanimity, focusing on the expression of equanimity for oneself and other sentient beings, including a dear friend, neutral person, and enemy. During the following question and answer period, Alan answers these questions: 1. What is the thing shooting out of the head of the Buddhas here? 2. When doing shamatha without a sign I tend to tense up and close my eyes. How can I release this tension? 3. Regarding the four a…

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21 Back to Basics: Mindfulness of Breathing

B. Alan Wallace, 21 Apr 2011

We return to the beginning of our 10-day cycle, starting again with mindfulness of breathing. Going to what Alan Wallace refers to as ‘the infirmary,’ this 24-minute guided meditation on the breath encourages deep relaxation and a gentle but attentive letting go.

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22 Loving-Kindness: Visualizing One's own Happiness

B. Alan Wallace, 22 Apr 2011

The immeasurable of loving-kindness is guided through a 24-minute meditation which focuses on envisioning the causes and conditions for one’s own happiness, achieving this happiness, and then sharing this happiness with others. Alan then answers the following questions: 1. How do we decide what length breaks to take between sessions? Also, I am getting sleepy after a few sessions - am I doing it wrong? 2. How do you say awareness in Tibetan? 3. When settling the mind in its natural state, w…

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23 Mindfulness of Breathing: Grounding

B. Alan Wallace, 22 Apr 2011

This 24-minute guided meditation on mindfulness of breathing focuses on the tactile sensation of the breath in the abdomen, balancing stability and relaxation.

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24 Loving-kindness for Self and Others

B. Alan Wallace, 23 Apr 2011

Alan Wallace guides a 24-minute meditation on loving-kindness, first for oneself, and then ultimately in all directions without barriers. He discusses the catalyst for the aspiration of loving-kindness and the importance of living a life of virtue. He then answers the following questions from the group: 1. While doing awareness of awareness practice, I don’t see a difference between awareness and mind. What is the relationship between awareness and mind? 2. Is it possible to achieve shamatha…

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25 Mindfulness of Breathing: The Classic Approach

B. Alan Wallace, 24 Apr 2011

Alan Wallace guides a 24-minute meditation on mindfulness of breathing, focusing on the balance between increasing vividness and maintaining the stability of the mind, also without the loss of relaxation.

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26 Loving-Kindness Spatially

B. Alan Wallace, 25 Apr 2011

In this 24-minute guided meditation on loving-kindness, Alan Wallace focuses on sending this aspiration spatially, or through space in all directions, beginning with ourselves, and then out to those physically closest to us, and then further and further away. After the 24-minute meditation, a silent 10-minute meditation is shared by the group. Alan then answers the following question: If the substrate mind dissolves into rigpa – which is non-conceptual – how is the continuity of consciousn…

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27 Settling the Mind in its Natural State

B. Alan Wallace, 25 Apr 2011

In this 24-minute guided meditation, Alan Wallace teaches us to view our own minds, including the whole space of the mind and all of the events that arise within that, from the perspective of the substrate consciousness, as opposed to observing the conceptual mind from the perspective of the conceptual mind.

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28 The Common Ground of Compassion

B. Alan Wallace, 26 Apr 2011

Alan Wallace guides a 24-minute meditation on compassion, asking the question, “How can we be free from suffering?” He teaches the use of a visualization of a radiant orb of light at one’s heart, metaphorically representing one’s own Buddhanature, into which one draws in one’s own or others’ suffering, and then observes its incineration in the blazing brilliance of the orb of light. The guided meditation begins at 19:40. After the meditation, Alan speaks freely for a while, then answers the f…

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29 Settling the Mind it its Natural State: Body to Mind

B. Alan Wallace, 26 Apr 2011

During this 24-minute guided meditation, Alan guides us in the practice of settling the mind in its natural state, beginning with the space of the body and moving to the space of the mind. The guided meditation begins at 10:10.

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30 Compassion and the Suffering of Change

B. Alan Wallace, 27 Apr 2011

Alan Wallace guides us in a 24-minute meditation on compassion, furthering this aspiration to recognize a deeper dimension of suffering – the suffering of change. This type of suffering is brought about by attachment and craving. The meditation begins at 17:45 in the recording and is followed by a brief, silent meditation. Alan then speaks freely for a short while and then answers these questions: 1. What are the minimum requirements to teach shamatha? 2. At what point is the secularizatio…

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31 Settling the Mind in its Natural State

B. Alan Wallace, 27 Apr 2011

We explore the practice that Alan Wallace considers analogous in terms of understanding the mind to the telescope in terms of understanding what is in the heavens. We will focus on the relative dharmadatu, or the domain in which mental events take place, with mental consciousness, working towards refining this consciousness. Guided meditation begins at 7:50 in the recording.

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32 Compassion at the Deepest Level

B. Alan Wallace, 28 Apr 2011

Today’s teaching is presented by Michelle Seaver, guest teacher and student of Alan Wallace, while Alan is out of town for 24 hours. Alan will return to his regular teaching schedule Saturday morning. Michelle Seaver attended one of the first 100-day shamatha retreats with Alan, continued on in a private 18-month retreat, and is now responsible for bringing mindfulness-based education to the Phuket International Academy School (currently K-8, with plans to be PreK-12). The guided meditation is…

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33 Awareness of Awareness: Inversion

B. Alan Wallace, 28 Apr 2011

This morning’s teaching is presented by Michelle Seaver, guest teacher and student of Alan Wallace, while Alan is out of town for 24 hours. Alan will return to his regular teaching schedule Saturday morning. Michelle Seaver attended one of the first 100-day shamatha retreats with Alan, continued on in a private 18-month retreat, and is now responsible for bringing mindfulness-based education to the Phuket International Academy School (currently K-8, with plans to be PreK-12). The guided medita…

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34 Effusion of Empathetic Joy and Gratitude

B. Alan Wallace, 29 Apr 2011

This afternoon’s teaching is presented by Michelle Seaver, guest teacher and student of Alan Wallace, while Alan is out of town for 24 hours. Alan will return to his regular teaching during the next podcast. Michelle Seaver attended one of the first 100-day shamatha retreats with Alan, continued on in a private 18-month retreat, and is now responsible for bringing mindfulness-based education to the Phuket International Academy School (currently K-8, with plans to be PreK-12). The guided medita…

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35 Awareness of Awareness

B. Alan Wallace, 29 Apr 2011

Alan Wallace guides a 24-minute meditation on awareness of awareness, teaching us to invert the awareness deeply, attending closely to the evidence of someone - an agent - in one’s mind that stands apart from and somehow controls the body and mind. Guided meditation begins at 5:20 in the recording. Editor’s Note: Due to a recording error, this session may be difficult to for some to hear clearly. Our sincere apologies.

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36 The Roots of Empathetic Joy

B. Alan Wallace, 30 Apr 2011

This afternoon’s guided meditation on the immeasurable of empathetic joy focuses on cultivating the underlying causes of genuine happiness and flourishing. Alan Wallace reminds us that Tsongkhapa said that the easiest and most effective way to empower and energize one’s practice is to take delight and satisfaction in it. The guided meditation begins at 12:30 in the recording. After the guided meditation, Alan answers these questions from the group: 1. Can you expand on the concept of collect…

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37 The Observer and Awareness of Awareness

B. Alan Wallace, 01 May 2011

During this morning session with Alan Wallace, we are led in a guided meditation on awareness of awareness. Within this context, we probe deeply into our experience of being the observer, and ask the question, “Who is observing?” Guided meditation begins at 8:20 in the recording.

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38 Cultivating Equanimity Towards All

B. Alan Wallace, 02 May 2011

In the initial guided meditation on equanimity, Alan Wallace encourages us to use wisdom to discern the difference between behavior and the person expressing that behavior. The guided meditation begins at 12:50 in the recording. During the following Q&A, Alan answers these questions from the group: 1. I’ve been wondering about Buddha Maitreya. You said he would be the 5th Buddha in this cycle of Buddhas, and you also mentioned 13 other Buddhas the other day. Why don’t they count? 2. Can you…

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39 Stretching Awareness of Awareness

B. Alan Wallace, 02 May 2011

This morning, Alan Wallace guides a meditation on the awareness of awareness, teaching us to expand and stretch this awareness spatially, literally increasing the space of the mind. The guided meditation begins at 6:50 in the recording.

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40 Equanimity, Loving-Kindness, and Compassion

B. Alan Wallace, 03 May 2011

During the first part of this podcast, Alan Wallace guides us through a meditation on equanimity, blending the other immeasurable of loving-kindness and compassion to create a beautiful trio. The guided meditation begins at 9:48 in the recording. Following the meditation, Alan speaks freely for a short while and then answers these questions from the group: 1. Can you please comment on forgiveness and the role for apology in the Buddhist view? 2. I’m seeing that I need much more sleep at nig…

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41 Settling Body, Speech and Mind in their Natural State

B. Alan Wallace, 03 May 2011

We return again to the beginning of the 10-session cycle of guided meditations on shamatha with settling the body, speech and mind in their natural state. Guided meditation begins at 10:50 in the recording.

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42 Imagining Loving-Kindness for Oneself

B. Alan Wallace, 04 May 2011

Alan Wallace guides us through the immeasurable of loving-kindness, leading us to imagine our own happiness both on a hedonic and a deeper level. The guided meditation begins at 9:50 in the recording. He then answers the following questions from the group: 1. Can you elaborate on the use of imagery to stabilize meditation? 2. Almost every evening you say “Let your awareness descend into the body as your first act of loving-kindness.” My question is, where is the awareness, and is it a cultu…

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43 Grounding in Mindfulness of Breathing

B. Alan Wallace, 04 May 2011

In this session, Alan Wallace guides us through the second method of mindfulness of breathing, which focuses on grounding one’s attention in the sensations of breath in the abdomen. He reminds us that doing this practice alone can take us through stage four in the stages of shamatha (detailed in his book, "The Attention Revolution"). The guided meditation begins at 9:20 in the recording.

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44 Breaking Barriers with Loving-Kindness

B. Alan Wallace, 05 May 2011

In this guided meditation, we follow in the footsteps of Buddhaghosa, expressing loving-kindness sequentially, from ourselves, to a very dear loved one, a more casual loved one, and then out and out until all barriers are broken down and our wish for others’ well being is equally distributed. Alan also reminds us that the use of visualization during this meditation is not fundamentally required. The guided meditation begins at 12:05 in the recording. Alan then speaks freely for a short time a…

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45 Increasing Vividness with Mindfulness of Breathing

B. Alan Wallace, 05 May 2011

Alan Wallace guides in the third phase of mindfulness of breathing, which focuses on enhancing vividness without sacrificing stability. During this meditation, we place our awareness on the sensation of breath at the aperture of the nostrils. Alan reminds us that relaxation remains essential and to maintain a relaxed body, especially the facial muscles, during this practice. The guided meditation begins at 5:08 in the recording.

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46 Boundless Loving-Kindness

B. Alan Wallace, 06 May 2011

This simple approach to loving-kindness was taught by the Buddha himself. We will be extending the awareness out spatially in all directions – without bounds – but first requesting that we be free of animosity (the distant enemy of loving-kindness). Alan tells us about how Matthieu Ricard once said, in the context of compassion practice (but the statement is analogous to loving-kindness practice) that one way you know the practice is working, that it’s been more than an intellectual exercise…

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47 In The Seen, Let There Be Just The Seen

B. Alan Wallace, 06 May 2011

We return to the practice of settling the mind in its natural state. In the guided meditation, we bring the quality of quiet, bare attention to the visual, auditory, tactile, and then the mental field. In each domain, we allow there to be the simplicity of “in the heard, let there be just the heard” and so on. The guided meditation begins at 7:45 in the recording. After the guided meditation, Alan speaks freely for a while, encouraging us not to grasp onto anything which is not in our control…

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48 Compassion and Freedom from Blatant Suffering

B. Alan Wallace, 07 May 2011

Alan Wallace begins today’s teaching with a 40-minute dharma talk that could be titled, “Retreat and Expedition Approaches to Freedom from Blatant Suffering.” In this engaging talk, Alan surveys the history of these approaches and explores the mechanisms and effects of shamatha and vipassana. He then guides a meditation on compassion, first wishing ourselves freedom from blatant suffering, then on to others, working both spatially and allowing others to simply appear, “invite themselves in,” t…

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49 Settling the Mind in its Natural State

B. Alan Wallace, 08 May 2011

Alan Wallace guides a 24-minute guided meditation on settling the mind in its natural state. He first introduces the practice of applying this quality of awareness to our experiences engaging with others. The guided meditation begins at 14:17 in the recording.

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50 Attachment and Compassion

B. Alan Wallace, 09 May 2011

Today’s session begins with an inspiring and lucid twenty-minute dharma talk about the four noble truths, particularly the first three noble truths. This is followed by a guided meditation on the immeasurable of compassion, focusing on the suffering of change because of attachment to the way things are or are not. The guided meditation begins at 21:45 in the recording. Alan then answers these questions from the group: 1. In “The Attention Revolution” in chapter 7, you talk about, when settli…

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51 Observing the Space of the Mind

B. Alan Wallace, 09 May 2011

We continue to practice setting the mind in its natural state, today focusing on observing the space of the mind without alteration. The guided meditation begins at 9:20 in the recording.

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52 Wisdom and Compassion

B. Alan Wallace, 10 May 2011

In this teaching, Alan Wallace guides a meditation on compassion for the deepest kind of suffering: the suffering of conditioned existence. He informs us that the cultivation of wisdom from insight is a prerequisite for this compassion; the sense that it is possible to wake up, to realize true freedom. The guided meditation begins 29:08 at in the recording. Editor’s Note: The first three minutes of this session may be difficult for some to hear due to a recording error. Alan then answers th…

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53 Awareness of Awareness

B. Alan Wallace, 10 May 2011

We again begin to explore the practice of awareness of awareness in this teaching and guided meditation with Alan Wallace. He speaks for a short while before the guided meditation about the significance of this practice. The guided meditation begins at 13:50 in the recording.

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54 Taking Delight in Good Fortune

B. Alan Wallace, 11 May 2011

In this session, Alan Wallace guides a meditation on mudita, or empathetic joy. He first speaks for some time about the opportunity of a precious human birth, and the power contemplating this opportunity has to shift the mind towards gratitude and delight. The guided meditation begins at 21:55 in the recording. Alan then answers these questions from the group: 1. When we are practicing settling the mind in its natural state, thoughts always come. Do them come from the substrate consciousness…

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55 The Second Phase of Awareness of Awareness

B. Alan Wallace, 11 May 2011

In this morning session, we follow Padmasambhava’s teachings in this second phase of the awareness of awareness practice. Our quest is not to look and find nothing, but rather to look for something that does exist: the “lived sense” of “I am the agent.” We then scrutinize this sense. Is it authentic or delusional? Does it correspond to an actual agent? The guided meditation begins at 26:10 in the recording.

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56 Empathetic Joy for the Causes and Fruits of Happiness

B. Alan Wallace, 12 May 2011

In this session, Alan Wallace guides a meditation on empathetic joy, emphasizing taking delight and joy in both the causes of genuine happiness and the material fruits of this happiness. In his introduction, he also speaks about the importance and meaning of path, and the question of how to develop a deep enough aspiration to clarify this path. The guided meditation begins at 22:45 in the recording. Alan then answers these questions from the group: 1. In the awareness of awareness practice,…

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57 The Witness of Awareness (of Awareness)

B. Alan Wallace, 12 May 2011

In this morning session, Alan Wallace guides a meditation of awareness of awareness, focusing on the lived sense, the actual sense one has, of being the witness, or observer, of all that is ‘over there’ while one feels oneself is ‘over here.’ The guided meditation begins at 7:26 in the recording.

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58 Emotional Equilibrium and Mental Imperturbability

B. Alan Wallace, 13 May 2011

Alan Wallace begins this afternoon’s session with the question, “When a desire arises, how does one know whether it is desire (wholesome) or craving (unwholesome)?” He explores practical answers to this question, then proceeds to a guided meditation on the immeasurable of uppekha, or equanimity, focusing on a Theravaden approach, cultivating an evenness of mental imperturbability, a mind unaffected by mental afflictions. The guided meditation begins at 14:37 in the recording. Afterwards, Alan…

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59 Expanding One's Awareness of Awareness

B. Alan Wallace, 13 May 2011

In this morning session, Alan Wallace guides a meditation on the awareness of awareness practice. Today, we intentionally send our awareness above, to the right, to the left, below, to the heart center, and then out into space. The guided meditation begins at 4:22 in the recording.

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60 Even-Heartedness for All Sentient Beings

B. Alan Wallace, 14 May 2011

In this session, we approach the immeasurable of equanimity from a Mahayana perspective, using the practice of tonglen (sending and receiving) to attend to individual sentient beings. The guided meditation begins at 7:10 in the recording. Alan then answers these questions from the group: 1. What is the relationship between the four immeasurable and bodhicitta? 2. What about dedicating the merit? Do you have any special recommendations in the context of retreat? After each session? At the en…

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61 The Cultivation of Relaxation

B. Alan Wallace, 15 May 2011

The next three morning sessions will be unguided meditations on the first three stages of mindfulness of breathing. This morning, Alan first speaks briefly about the importance of the cultivation of relaxation. The unguided meditation (included) begins at 8:00 in the recording. Recording quality improves significantly at 2:00.

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62 Sleepitation, Loving-Kindness, and Q&A

B. Alan Wallace, 16 May 2011

In this afternoon’s session, Alan first gives advice on the sleep imbalances that can arise during retreat (or outside of retreat) and introduces us to the practice of “sleepitation” to ground oneself in the earth element and relax deeply when trying to sleep. He then reviews the instructions of loving-kindness for oneself in detail, after which we share an unguided 24-minute meditation on loving-kindness. The unguided meditation begins at 18:40. Q&A begins at 47:15. Alan then answers questio…

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63 Mindfulness of Breathing, Phase Two

B. Alan Wallace, 16 May 2011

This morning, Alan first reviews the practice of mindfulness of breathing, the second phase, with its emphasis on the somatic sensations of the breath in the abdomen, while maintaining relaxation and increasing stability. This is followed by an unguided 24-minute meditation, and then Alan reminds us to maintain our mindfulness between sessions by bringing our awareness to the breath and the tactile sensations of the body, releasing the flow of conceptual thinking associated with obsessive-compu…

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64 Loving-Kindness and Q&A

B. Alan Wallace, 17 May 2011

This afternoon we continue with unguided meditations. Alan first reviews the meditation on loving-kindness for others in the tradition of Buddhaghosa, first for oneself, then a dearly loved friend, then a neutral person, and finally a difficult person. Alan also invites us to hold space to see who else might arise and attend to them with loving-kindness. The unguided meditation begins at 17:40 in the recording, and Q&A begins at 45:30. This is followed by these practical questions from the gr…

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65 Vivid Mindfulness of Breathing

B. Alan Wallace, 17 May 2011

This morning, Alan first reviews the instructions for the third phase of mindfulness of breathing, with the attention placed on the sensations of the breath at the aperture of the nostrils. We then share a 24-minute unguided meditation. Enjoy! Unguided meditation begins at 8:45 in the recording.

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66 Loving-Kindness and Feelings of Separation

B. Alan Wallace, 18 May 2011

Another unguided meditation this afternoon, first introduced with a description of the obstacle of feeling separate from others, and how this impedes the flow of loving-kindness. The unguided meditation begins at 9:20 in the recording. Alan then answers a number of questions from the group, beginning at 37:35 in the recording. 1. Where does volition reside? It’s not there when I look for it. It appears and disappears. 2. In awareness of awareness practice, I bring my attention to the heart…

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67 Settling the Mind in its Natural State

B. Alan Wallace, 18 May 2011

This morning continues with unguided meditations. Alan first speaks briefly about the tendency to identify with the body and mind as oneself. This practice is particularly effective in eradicating this misunderstanding. It helps us move from, “Buddhanature is something I have, but I’m really screwed up,” to, “Buddhanature is who I am, and the mental afflictions come and go.” The unguided meditation begins at 10:45 in the recording.

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68 Gaining Understanding, Insight, and Confidence

B. Alan Wallace, 19 May 2011

Alan begins this afternoon’s session with a lengthy dharma talk on cultivating confidence in the practices, now that we have two full weeks of silent retreat remaining. He also sets up today’s meditation on compassion for blatant suffering by speaking about different ways of responding to “hedonic distress” and “genuine distress.” The unguided meditation on compassion begins at 35:50 in the recording. Alan then answers these questions from the group, which begin at 1:04:30. 1. When we achie…

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69 The Power of Settling the Mind

B. Alan Wallace, 19 May 2011

Alan first speaks for 15 minutes about the benefits of the practice of settling the mind in its natural state and its use in freeing ourselves from our habitual propensities of craving, aversion, and delusion. He also talks about the skillful use of stage of generation practices in the context of settling the mind in its natural state. The unguided meditation begins at 16:20 in the recording.

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70 Responding to the Reality of Change

B. Alan Wallace, 20 May 2011

This afternoon, Alan first gives a lengthy Dharma talk about different methods for responding to the reality of change. He contrasts the materialistic and Buddhist views, and goes into detail about how attachment and grasping block one’s ability to achieve freedom from the suffering of change. This is followed by an unguided meditation on compassion for the suffering of change. Editor’s Note: The unguided meditation and brief Q&A session afterwards are not included in the recording due to a r…

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71 Settling the Mind, Phase Three

B. Alan Wallace, 20 May 2011

This morning, Alan first reviews the practice of settling the mind in its natural state, both in theory and in practice. This is followed by an unguided meditation that begins at 12:00 in the recording.

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72 The Origins of Suffering

B. Alan Wallace, 21 May 2011

This afternoon, Alan first gives a Dharma talk relating to the deepest type of suffering to which we are vulnerable: the pervasive suffering of composite, or conditioned, existence. He asks the question, “Why do we suffer?” and explores it from a theistic, materialistic, and then, in depth, a Buddhist perspective. Finally, he posits that in order to develop compassion for this type of deep suffering, we must believe in the possibility of freedom, and use skillful means to draw in this possibili…

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73 Pure Being

B. Alan Wallace, 22 May 2011

In this morning’s session we return to the practice of awareness of awareness. Alan first introduces the technique of oscillation between withdrawal from all appearances and release into space, or non-objectivity. The unguided meditation is not included.

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74 Contentment and Mudita

B. Alan Wallace, 23 May 2011

This afternoon’s session begins with a 50 minute Dharma talk in which Alan Wallace invites us to consider whether we are content, satisfied, perhaps even willing to rejoice in the current trajectory of our individual lives. He talks about balancing between the two extremes of being utterly disappointed with ourselves and being complacent with the way things are. He then explores the possibility of feeling gratitude towards the difficult people and circumstances which have impelled us to this pr…

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75 Shamatha Without a Sign

B. Alan Wallace, 23 May 2011

This morning Alan Wallace again introduces the practice of shamatha without a sign, or awareness of awareness, as taught by Padmasambhava. We are instructed to look right into our actual sense of being an agent. The following unguided meditation is not included in the recording.

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76 Virtue and Mudita

B. Alan Wallace, 24 May 2011

This afternoon Alan Wallace again sets up an unguided meditation on mudita, or empathetic joy. He first gives a 40 minute dharma talk about skillfully attending to one’s own virtues without reifying oneself in the process. The unguided meditation is not included in the recording. Alan then answers this question from the group (begins at 42:38 in the recording). 1. Can you speak more about emptiness?

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77 Breaking Through: Awareness of Awareness

B. Alan Wallace, 24 May 2011

This morning we continue with the practice of awareness of awareness. Alan first gives an introduction, then brief final remarks after the unguided meditation. The unguided meditation is not included in the recording. All meditation sessions are 24 minutes long.

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78 Equanimity and Imperturbability

B. Alan Wallace, 25 May 2011

This afternoon, Alan Wallace sets up a meditation on equanimity, or uppekha, in two parts. First, bringing to mind situations in our lives that arouse aversion and craving, then imagining maintaining equanimity, and reflecting upon right action in those situations. Second, attending to a wide array of beings with equanimity, allowing the awareness to settle and seeing who comes to mind. During the opening talk, Alan also reviews the four types of enlightened activity. The unguided meditation…

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79 Spatial Awareness of Awareness

B. Alan Wallace, 25 May 2011

This morning we return to the final phase of the awareness of awareness practice: exploring this awareness spatially. Alan first reviews the technique for the practice. The unguided meditation is not included.

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80 Equanimity and Rigpa

B. Alan Wallace, 26 May 2011

Alan begins this afternoon session with a profoundly wise and skillful dharma talk on the deepest kind of equanimity: that which is viewed from the perspective of rigpa. This 55 minute talk is followed by the unguided meditation (not included) and one question from the group: Sometimes I rephrase your guided meditation questions to suit myself. Is this okay?

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81 Morning Q&A

B. Alan Wallace, 26 May 2011

This morning’s session is an unguided open practice, followed by brief Q&A. The meditation period is not included. Alan answers these questions: 1. In awareness of awareness, how can I most effectively release medium excitation other than relaxing more? 2. In settling the mind in its natural state, during the period of “in the seen, let there be just the seen,” I’m still aware of my breath as well as thoughts arising. What to do? 3. In settling the mind in its natural state, there are now l…

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82 Vipashyana

B. Alan Wallace, 27 May 2011

This afternoon, Alan ventures into the realm of vipashyana with an introductory teaching. He draws from Padmasambhava’s “Natural Liberation” and instructs us on a basic vipashyana technique. The opening talk lasts 55 minutes, and the following unguided vipashyana meditation is included. After the unguided meditation [1:23:05], Alan continues to elaborate on the value of contemplative introspection and observation. He concludes with a special message for podcast listeners, which begins at 1:42:…

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83 Morning Q&A #2

B. Alan Wallace, 27 May 2011

We will continue to go right into unguided meditation sessions in the morning (not included in the recording), followed by brief Q&A. This morning Alan answers one question: 1. In awareness of awareness, I find it difficult to relax, although I am quite concentrated. I notice tension keeps creeping in. Is this common?

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84 Vipashyana: Searching for the Mind

B. Alan Wallace, 28 May 2011

This afternoon Alan continues with a second method of vipashyana, “Engaging in the Search for the Mind,” again from Padmasambhava’s “Natural Liberation,” with reference as well to Tsongapa’s teachings on the same subject. The dharma talk lasts most of the session, and we conclude with a final seven-minute silent meditation (included), followed by final remarks.

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85 Releasing the "Shoulds" and Relaxing

B. Alan Wallace, 29 May 2011

This morning, Alan reminds us to continue to “downshift” and loosen up if we find we are unsatisfied with the quality of our meditation. This brief introduction is followed by an unguided meditation, which is not included.

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B. Alan Wallace, 30 May 2011

This afternoon, we review the teachings from Saturday afternoon (#84) and practice in the same way. The unguided meditation is not included. There is no question and answer; instead, Alan gives some final remarks after the ~55 minute dharma talk and meditation period. Link to the notes from this talk: http://sbinstitute.com/PodcastNotes/Vipashyana%20Instructions.htm

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87 Vipashyana: Identifying Rigpa

B. Alan Wallace, 31 May 2011

In this afternoon session, (today’s morning session did not include any guidance or teachings and was not recorded) Alan Wallace continues to teach on vipashyana. We begin this afternoon with a 24-minute meditation [1:10] with guidance from the direct words of Padmasambhava. After the meditation, Alan elaborates and gives commentary on the text, which is available online. We conclude the session with a brief (7 minute) guided tonglen meditation.

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88 Evaluating Practice

B. Alan Wallace, 31 May 2011

This morning, Alan speaks about skillful means for evaluating our practice and determining whether our aspirations are being fulfilled or not. The following unguided meditation is not included.

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89 Integrated Vipashyana

B. Alan Wallace, 01 Jun 2011

This afternoon Alan leads a guided meditation [6:25] that integrates the three different methods of vipashyana as taught by Padmasambhava. After the guided meditation [31:40], Alan talks about the history and development of science by answering the following questions: 1. When did the different schools and interpretations of scientific discovery occur? 2. How did natural philosophy develop into science? 3, How did scientific materialism occur? 4. When did scientific materialism become stat…

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90 Morning Q&A #3

B. Alan Wallace, 01 Jun 2011

This morning we begin with an unguided meditation (not included in this recording) and then Alan answers the following questions from the group: 1. Could you clarify the terms mind, awareness, and consciousness? Do you use them interchangeably? 2. You mentioned sem and rigpa. What about lo?

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91 Final Afternoon Session: The History and Development of Buddhism

B. Alan Wallace, 02 Jun 2011

Although there are two more days of retreat, this is our last afternoon session. Alan begins by jumping right in to a guided meditation in which he “puts us through the paces” of the three types of mindfulness of breathing, settling the mind in its natural state, awareness of awareness, and, finally, vipashyana. This is followed by a long question and answer period. [26:55] Alan answers these questions from the group, particularly focusing on the final three questions. 1. I have noticed durin…

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92 Easy Comings and Goings

B. Alan Wallace, 02 Jun 2011

This morning, Alan first speaks about Dharma practice during periods of transition. This is followed by an unguided meditation, which is not included.

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93 Integrating Into the Outside World

B. Alan Wallace, 03 Jun 2011

Editor’s Note: Due to multiple recording errors, this afternoon’s podcast is an optimized recording from an iPhone. Because of this, it is difficult to hear clearly. My very sincere apologies. If anyone can improve the quality further, I would love to publish a better version. Please email Lizzy at podcasts@sbinstitute.com if you are interested. Also, Alan requests that transcriptions of the afternoon sessions from the past two weeks be created. If you are interested in transcribing one or mor…

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94 Finishing with Loving-kindness

B. Alan Wallace, 04 Jun 2011

In this final session, Alan brings us back to the first immeasurable of loving-kindness with a guided meditation which focuses on loving-kindness first for oneself, and then spreading out to all begins. Thank you for listening to these podcasts. If you have found them of value, please consider donating to the Santa Barbara Institute.

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