Notes based on Lama Norlha Rinpoches teachings in the Dharma Path Program at Kagyu

Thubten Chling Monastery

Kagyu Samten Chling, March 2007
www.nhkagyu.org

The meditation techniques are paraphrases based on various instructions Rinpoche has given in
the course of the program. The explanations are from the second teaching on tantric
shinay/defects of samsara, February 12, 2007.
Calm abiding with a support
(DP level 1 part A, with contemplation of the precious human existence)
The technique:
While allowing thoughts to come and go without judging them or engaging in their content,
focus part of your awareness on a visual object, either something in your visual field (a wall,
column, mountain, etc.) or a small object placed at a comfortable distance in front of you. Try to
remain aware of the object throughout the session; if you realize you have lost track of it, just
gently bring the mind back to it. With the rest of your awareness, just remain open and spacious
and relaxed, aware of everything happening internally and externally. Dont try to hold the
object with your mind, but just let the mind rest lightly upon it.
The explanation:
When we meditate on an object, we eventually ask, whats the point?
The point is that this is what we do all the time, focus on outer objects.
At first [when meditating on an object] we think, This looks interesting, but after awhile our
mind is saturated or even feels disgust. This is a very profound teaching, because it reflects our
situation in samsara. The more we play in samsara, the more involved in external objects we
are: the more suffering we have.
Calm abiding without a support (DP level 1 part B, with contemplation of impermanence)
The technique:
Method 1: Let the mind rest in a state of emptiness like space.
Method 2: Visualize the Buddha or a sphere of white or blue light in the space in front of you, at
about the level of your eyebrows. It can be whatever size seems comfortable. At first focus on
the visualization, and then try to find a balance between focusing on the visualization and
looking at the essence of mind.

The explanation:
Especially when we begin by visualizing light or a form, we discover that the visualized object is
of the same nature as our thoughts and emotions.
We invest our thoughts and emotions with a great deal of reality and importance, but if we
examine them, their nature is no different from that of a visualized ball of light.
The ultimate meditation of this type is to rest the mind in a state of emptiness like space.
It can be very relaxing to do this, whereas we might work or struggle more when we focus on an
external object or visualization.
If we let the mind rest in emptiness like space, it is more relaxing and very beneficial to the
mind.
The reason for this is that space is an unchanging state, it doesnt function in any way, it isnt
created, it doesnt create anything. It is just an unchanging state.
The mind that pervades that state is automatically spacious and relaxed.
Calm abiding focusing on the breath with taking and sending
(DP level 1, part C, with contemplation of karma: cause and result)
The technique: Breathe naturally, and as the breath comes and goes, join it with taking and
sending. As you exhale, visualize that you are sending your happiness and virtue to all sentient
beings in the form of refreshing white light; and as you inhale, visualize that you are taking in
the suffering of beings in the form of black smoke, and dissolving it in your heart center. To add
a dimension of insight to this practice, rest in the essence of the one who is taking and sending.
Alternate techniques: Rinpoche also gave permission for us to use other breathing meditation
techniques during this part of the program, including counting the breath, just watching the
breath, mixing the breath with space on each inhalation and exhalation; and joining the breath
with the mantra om ah hung. (Details of these techniques may explained by your Dharma Path
mentor or found in the overview of calm abiding meditation teaching, February 19, 2007.) The
explanation below applies only to the taking and sending technique described above.
The explanation:
Taking and sending (tonglen) is a very important practice on the Mahayana path. The Mahayana
vehicle has many techniques for developing compassion for sentient beings, e.g, thinking that
they have all nurtured us in the capacity of a mother. This type of mind training helps us
appreciate the kindness of all beings. Taking and sending is the most powerful of these mind
training techniques.