TheArtofMedita.

on
BasedonGesheMichaelsteachingsof TheDeepestMedita-on(Nov2010) & BreakingThroughtotheHighest Reality(DecJan2011)

TheGelugpaLineageofthese teachings
In1921PabongkaRinpochedelivereda24day StepsonthePathtoEnlightenment(LamRim) teaching KyabjeTrijangRinpoche(thenayoungmonk) recordedthese.Theposterhemadewas printedin1967.HebecametheteacherofHis HolinesstheXIVth(present)DalaiLamaand theRootLamaofKhenRinpocheGeshe LobsangTarchin(GesheMichaelsteacher)
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Thetextwereusing
Libera-oninthePalmofYourHandsby PabongkaRinpoche(18781941),editedbyhis studentTrijangRinpoche(19011981) TrijangRinpochetaughtthistoKhenRinpoche (19212004)whotaughtittoGesheMichael (1952~) GesheMichaelisbringingtheseteachingsto usina10yearprogrammeofstudy&retreat
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ThePoster:tamingtheelephant
Mastertheelephantofthemind Stepbystep,asfollows: Hewantstogothewrongway, Sobesureto.ehimtothestake Oftheobjectofyourmedita.on Withastrongropemadeofbringing Themindbacktoyourobject; Thennallyusetheironhook Ofyourwisdomtotakecontrol.[fromthetext:The EssenceoftheMiddleWay]
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Readingtheposter
Alsocalledachart,theposteriden.esthe stagesofmedita.onleadingtoquietude (shamatha)andinsight(vipashyana) Shamatha&vipashyanatogethercons.tutethe razorsharpswordofwisdom Thereare5obstacles,8an.dotes,9levels(of medita.on),6powers,4modesoffocusorstates ofmindorkindsofahen.on The6powerscorrelatetothe6bendsintheroad
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Firstlearnthesixstepsinhowto meditate
1. Condi.ons(6helpfulcondi.onsarelisted) 2. Receivingtherealinstruc.ons 3. Reaching9dierentlevelsun.lthemind becomesperfectlyclearandstrong 4. Usingthe6powersofmindtoreachthe9 levels 5. Themindwillchangein4dierentways 6. Thenwewillahainperfects.llnessofmind
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Thesixhelpfulcondi.ons
Aconducive,undisturbedplaceandseat(of whichthereare5quali.es:(i)clean&pure,(ii)

perfectplace,posi.ve&blessed,(iii)perfect, gentle,quietloca.on(iv)perfect,likeminded,hard corecompanions(sanghawecanbreak1pencil moreeasilythan310),(v)goodtraining,ar.cles &prac.ces)

Reducingourneeds:belessconcernedabout food&clothing
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6helpfulcondi.onscont.
Contentmentwithwhatwehave Givingupexcesss.mula.onandac.vity(again
5points:removebusynessfromlife;keepac.vi.estoa minimum;giveupminorthingsthatarenotimportant; strengthenmedita.ontoreducewaywardthoughts)

Becomehighlyethical(nochea.ng,lying,grasping,
grossouterdistrac.ons,obsessions,vaguelyinteres.ng thoughts;goforthejugularlearntomeditatedeeply!)
CathyMae

consumerism;takecareofothers&benice(keep6Xbook))

Clearingourmindofrandomthoughts(remove

311

The7(+1)componentsofthe medita.onposture
1 2 3 4 5 Legsshouldbecomfortableandpainfree Eyescanbeclosed(avoidifthereisdullness) Thespineshouldbelikeastackofgoldcoins Shouldersequal&level,handsinamudra Headres.ngonneck(chintoofarup= restlessness;toofarforward=dullness) 6 Teeth/jawrelaxedandallowedtofallnaturally 7 Tongueshouldlightlytouchtheupperpalate 8 Watchingthebreath:Abhidharmakosa350AD
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Theprimarygoalofmedita.on
Completes.llnessofmindhasthepowerof(i)clearingawayour mentalaic.onsand(ii)takingusfurthertoastateofcomplete enlightenmentthroughwhichwecancareformanysueringbeings simultaneously.WewanttoendsueringYSII.27 PabongkaRinpocheusesthemetaphorofabuherlampwhich representsourwisdomtoseeareligiouswallpain.nginadark placelikeanunlittempleorcave.Ifthelightisickering,weshant beabletoseethepain.ng.Similarly,ifwedonthavethenecessary levelofs.llnesswewillnotbeabletoserveourselvesortheworld becauseweneedperfectmedita.oninordertobeabletoreach emp.ness.Wearelearninghowtoseeemp.nessdirectly. Ifwelearntomeditatewellwithadailyprac.ce,wewillbeableto risethroughthestepstoenlightenmentandtogaintheknowledge ofhowrealityworkstodestroyourownnega.veemo.onssothat themindcanbecomeclearandhappy,andabletocul.vate boddhichiFa,i.e.thewishforenlightenmenttoserveallbeings.
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The5problems
1. Notfeelinglikemedita.nglaziness 2. Forgexngtheinstruc.ons&losingthe objectofourmedita.on 3. The2dangers:mentaldullness&mental agita.on/restlessness/excitement 4. Failingtotakeac.onornonadjustment 5. Takingac.onwhenyoushouldntor readjustment
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The8an.dotes
1 2 3 4 5 6 7 8
311

Thinkaboutthebenets:makealist Decidetobeagoodmeditator(wantit) Maketheeorttobecomegood(act) Experiencethepleasureofbeinggoodatit Recollec.on:bringtheobjectbacktomind Watchfulness Takeac.onadjust Leavewellalone

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5problems&8an.dotestogether
1. Lazyness(laylo)
a) Listthebenetsofbeingsinglepointed(aswe wouldlistthegoodquali.esofsomeonewelike) b) Wishtobeagoodmeditatoryearningforsingle pointedconcentra.on(wan.ngthepersonalot) c) Getonthecushion(&becomingpersistent (singlepointed)inpursuingthem) d) Experiencethepleasureofbeinggood(enjoying beingwiththem)
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5&8Cont.
2. Losingtheobject(chooseaworthyobject)
e) Recollec.on(drenpa)bringobjectbacktomind

3. Dullness&agita.on
f) Watchfulnesssheshin

4. Nottakingac.onORnonadjustment
g) Takingac.on

5. Takingac.onwhenitisnotneeded
h) Leavingthingsastheyare
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Relyingonthereliableclassics
PabongkaRinpochefollowsaspecialwarningbyJe Tsongkapa(13571419)fromhisTheGreatExposi-on oftheStagesofthePathwhichstatesthatthereare averageinstruc.onsformedita.on,higherinstruc.ons thatteachushowtochangetheworld,andeven higherinstruc.onsonmedita.onwherewetransform theworldintoadivineplace. Withoutproperinstruc.on,wewillreachaspacedout statethatisdangerousandhurtsthemind. Medita.onshouldmakeussharper,ethicalandmore insighyul.
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Benets(helpusmeditate)
Toseeemp.nessdirectly:onlypossibleatL9. Youcannothelpothersunlessyouahainthis Makesthepowerofyourgooddeedsstronger Bringscalm(althoughthisisasideeect) Youacquiresiddhisabilitytoreadminds,etc in.ma.ons,hints,feelingsofwhatwillhappen Movingupthroughspirituallevelsofdevt. Moresinglepointedinallaspects&joy
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stofthe5 Benets(cont.)corrects1

problems

Youchangetherestofyourdaybecauseyou entera.nyspacewithinyourheartcakra theseedfromwhichyourworldisowing Spending.meinmedita.onprotectsyou fromdoingbaddeedsduringthat.me Youbecomemoreintrospec.ve,abletowatch thestateofyourownmind;youbecomemore conscious&awareofthestateofyourmind Youbecomegoodatit,medita.ngwithinsecs.

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Choosingtheobject
Take.metochoosetheobject Letitbeholyandsomethingyoulookupto Ozenwechooseourheartteacherasanobject becausewewishtocontemplate,magnifyand imbibetheirquali.es Lettheobjectbeinspira.onal Andsomethingthatwilleasilycometomind againandagain,any.meofday Thenmovetomoredicultobjects
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Typesofmedita.on
Fixedmedita*on:placingthemindonan objectandholdingitthere Problemsolvingoranaly*calmedita*on: enquiringintoproblemsthatemergeinour livesandsolvingthem Reviewmedita*on:consciouslybuildingnew synap.cpahernsinthemindtocul.vategood quali.esandgoodkarma. Anythingdoneindeepmedita.onstayswithus
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WheredoIbegin
Weusuallystartwithreviewandanaly.cal medita.onandendwithxedmedita.onwhich wecul.vatetotrainthemindsabilitytostay focusedun.litiscompletelys.llandinsightand wisdomarisethisishowwecometosee emp.nessdirectly. Inxedmedita.onwevisualiseandstartwith eitherjustthesilhoueheortwoeyesstaringat us.Orpictureourholybeingaslight&llinthe detail.Prac.ceholdingthesilhouehefor5mins.
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Some.ps
Onlyprac.ceforshortburstsinthebeginning, star.ngwith5minuteperiodstocul.vate strengthandendurance. Alwaysstopwhenthingsaregood Ifweprac.ceonasimplesilhouehe,wecan usethistoaddressdullnessorrestlessness andexploreall5medita.onproblems Resistbecomingfancyandallowthedura.on toincreasenaturallyaswego.
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Tipscon.nued
Ifdullnessarises,.ghtendown Withrestlessness,trytostopanydistrac.on Ifwereachxa.onlookoutforfreshnessand qualityofintensity(ngar)andavoiddullness Increasefreshnessofmindandclarityand .ghtenthefocusorholdontheobject Ifclarityoffreshnessistoogood,restlessness canarise.Constantlycorrect
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Thestateofourmedita.on
Ul.mately,whetherwecankeepthemindon theobjectorkeepitfreshisnoten.relyupto consciouseortbecausewedontinthe presentmomenthaveabsolutecontrolover thebodyandmind:wecantstopthebody fromevolvingorthemindfrombecomingdull becausethesearepredeterminedfromprior eventsandwedonthavecontroloveritinthe presentmoment.Plantgoodseedstomake themedita.ongood!
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Dis.nguishingsubtleandgrossmental dullness
Mentaldullnesscanbedividedinto: Obvious,grossdullness:weremainxedonthe objectbutdonthavefreshnessorclarity.The mindisnotfreshorbrightorsharp.Thereis xa.onbutnoclarity.Wecanfeelsleepy. Subtledullnesshasbothxa.onandclaritybutthe mindislooseanddoesnthaveintensity.This greatestobstacleislikethemarijuanastateof mind,ozenmistakenforgoodmedita.onbut thereisnointensityandnochanceofseeing emp.ness
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Intensity=ngar
Intensityoffreshnessisarefreshingqualityof concentra.on.Wecanhavefreshnessand xa.onbutwithoutintensity.Intensityrelates tothedegreeofs.llnessinourholdingofthe object.Intensitywithfreshnesselevatesour connec.onwiththeobjecttoanewlevelof experienceoftheobjectandoflife:thereisa passionandexcitementabouttheobject&in connec.ngwithit
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Subtledullness
canbeeasilymistakenforgoodmedita.onyet themindisstuckandspacedout:itisnotinthe zonebutiszonedout.Wecanevenget spontaneoussuspensionofbreath(kevala kumbhaka).Dis.nguishingsubtledullnessor spacingoutisurgent.Ifwesustainsubtledullness wewillbecomedullandlosecapacityfor intellectualthinkingandrigour. Greatmedita.onisagreatrelease,lexnggoor surrender.
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Restlessness
istheminddistractedtosomethingitnds pleasant,ahrac.veordesirable(e.g.lunch,a person,adesire). Dis*nguishbetweendistrac*onand restlessness Restlessness(moreproblema.c)isdrawnto ahrac.veobjectsanddesiresasopposedto distrac.onwhichisdrawntounahrac.ve objects&thingsnotpar.cularlydesired.
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Grossandsubtlerestlessness
Grossorobviousrestlessnessresultsinour completelossoftheobject. Subtlerestlessnessdoesntlosetheobjectbut acertaincornerofthemindisrunningbelow consciousness,justabouttoburstout:desire thoughtshavenotcomeforthbutarerunning inthesubconsciousandwillbreakoutinto grossrestlessness.
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Thean.dotetodullnessor restlessness
Watchfulnessisthean.dotetorestlessness:we reserveacornerofourmindtowatchtherest ofthemindwhilemedita.ng.Itislikeaspyor undercoverguardthatwatchesthemedita.on andsignalsabellifwestrayfromour medita.on.Sheshinwatchesbutdoesntx theproblem,thusalthoughitiscalledthe an.dotetonumber3,itisntthesolu.on,but isregardedasaprean.dote.
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Awarenessandwatchfulness
Awarenessisholdingtheobjectrmlyand watchfulnesschecksinthatthequalityof awarenessisgood.Ifwatchfulnessdetectsa problemitringsabellandawarenesscomes backandgrabstheobjectagain. Watchfulnessisassociatedwithwisdomand viveka/discernmentordiscrimina.on:YSII. 2729;III.5255
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Gexngthetoneright
Thereisaconstantprocessofcorrec.onunderway: likedrivingacarandavoidingthecurbs:ifwere gexngdull,.ghten;gexngrestless,loosen. Ifwedetectsubtledullness(thereisxa.onbutno intensity),westayinthemedita.onandsimply .ghtenuporfocusdownontheobjectslightly butonlyenoughsoasnottopreempt restlessness. Trytofeelwellbeingandcontentment,ajoythat inspiresonetowanttostay=ngar!
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Stayinginthemiddle
Itisdiculttostayinthemiddleforthemindto beneithertoo.ghtnordull. Itisdiculttodetectsubtledullnessinsideour ownmindandwehavetobecomesharp enoughtodoso:ifwe.ghtenourfocustoo much,wehavetolightenthefocustoreturn tocentreandbalance. Thisimprovessteadilywithintelligentprac.ce.
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Avoidingdullness&restlessness
Ifwedetectsubtledullness,.ghtenthefocus.If we.ghtenourfocusontheobjecttoomuch thiswillleadtosubtlerestlessness,solighten thefocusorreleasethegrip.Forsubtle dullness,uplizthemind:focusonteacher, goodfortune&beingspecial,dogivingthis lizsdullness.Forsubtlerestlessness,relaxor sozenthemindjustabit,i.e.releasefocuson theobject.
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GrossDullnessandan.dotes
Problem Commoncause Gross dullness Or lethargy a.Lackofsleep b.Emo.onalupset c.Wrong,heavy food d.Ea.ngjustbefore An*dote a.Getgoodqualitysleep b.Avoidgexngupsetifpossible c.Avoids.mulants&foodlacking prana d.Avoidea.ng13hoursbefore medita.ng

Mainan*dote:picturesomethingphysicallybright,e.g.suninthe skyorsomethingmentallybrightthatmakesyouhappy,e.g. someoneyoulove. Preparethisaheadof.measyouwontfeellikethinkingaboutthis atthe.me

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Subtledullness(greatestobstacle)
Subtledullness Youmightnotknow youhaveitasthe objectisclearbut somethingisabsent, i.e.ngarthe excitementorpassion fortheobject CommonCause Wehavethe freshnessoffocus butlackintensity& mistakethisforgood medita.on:mistake oftheintellect. An*dote Pickanobjectthattruly interestsandinspiresyouand isajoytobewitheverysingle day.Chooseanobjectyoulook forwardtospending.mewith sothatyoulookforwardto yourmedita.ons.

Choosingtheobject:theobjectshouldhavesignicanceandmeaningforus. Thecloserwearetotheobject,themoreeasilyitwillinuenceusandimpact ourmedita.ons.Choosingyourteacher/Lamaisverypowerful.YourLama couldbesomeonewhoinspiresyou,e.g.yourparent,spouse,child,aschool teacher.Theycouldbelivingordeadbutalwayspicturethemlivinginyour prac.ce.Iftheyareclosetoyou,youcanseeeverythingtheydoeverydayas teachingandguidingyou.YoucanhavemorethanoneLama

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Grossagita.on
Grossagita*on Orrestlessness,i.e. thinkingaboutallthe thingswehavetodo, whatwassaid, prospec.vepartner, mindfocusonanything otherthanthe medita.onobject:a constantstreamof uselessdialogue Common Cause Weve forgohen whyweare medita.ng: themindis overac.ve andtoo hyper An*dote Bringtheminddownandreelitin likeakiteyingtoohighandgexng caughtinaircurrents:thinkabout someoneyouknowwhoissuering orinpain&doyourmedita.onfor them.Thinkaboutyourowncoming deathwhichisimminent. Rememberwhyyoustarted medita.ng.Groundyourselfthen returntothemedita.onobject

Note:ensurethatyouaresucientlygrounded,thatyourseatisrm&that youremindyourselfdailywhyyoumeditateun.lthisbecomesyourpurpose.
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Subtleagita.on
Subtleagita*on Mindissteadilyonthe objectbutunderneath therearesomeother thoughtsrunninginthe background:likewater owingunderafrozen river Commoncause Mindisactuallylocked too.ghtlyontheobject (wearefocusingtoo hard)andthereisa needtoloosenthefocus orgripalihlebit An*dote Relaxthemindjustabit. Ifyourelaxittoomuch, youllbeheadedointo subtledullness.Inother words,loosenthehold ontheobject frac.onally.

Note:Some.mesthis.ghtenedgripontheobjectcanpresentinthephysical bodywithangamejatva,(YS:I.31),i.e.shakinginthehandsandotherpartsof thebody.Rememberthatmindandbodyareintegrallyandin.matelylinked: thebodyislikeagrossformofmind.Dullnessiscommonlyassociatedwitha droppingchin;agita.onwitharaisedchin.Watchforthese&correctlikeyou wouldsteeringacartopreventitfromgoingintoditcheseithersideofroad.

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The9levels
1 2 3 4 5 6 7 8 9
311

Placingthemindontheobject Placingthemindwithsomecon.nuity Placingthemindonobject&patchingthegaps Placingthemindclosely Controllingthemind Pacifyingthemind Pacifyingthemindtotally Makingthemindsinglepointed Achievingequilibrium

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Level1:Placement
Withourteachersguidance,oncedecidingona medita.onobject,whenwesit,wendthatthemind iswandering.Ifweexaminethemindatthispoint, wellbecomeawareofhowdistracteditreallyisand startthinkingthatwearebecomingworsethanbefore butactuallywearereallybecomingawareoftheactual stateofourmind.Example,whenweno.ceourselves gossiping,wesuddenlyno.cethatwearegossiping moreozenthanwethinkweare.Inthecaseof medita.on,wearejustbecomingmoreawareofthe stateofmindandarediscoveringhowdistractedthe mindhasalwaysbeen.
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Level2:Con.nuedPlacement
Ifweareabletomaintainslightcon.nuityontheobject, e.g.focusingon108repe..onsofamantra,thisisan indica.onthatthemindisbecomingmorefocused.At thisstage,randomthoughtsaresomewhatsubdued butatother.mestheyresurface.Itseemsorfeelsthat themindsdistractednessisbrieysuspended.Ithelps tothinkabouttheobject.Mostofthe.mewellbein eitherdullnessorrestlessnessandwillprogresswith concentra.ngthemind:thisisastruggleandthemode ofmindatlevels1&2areastruggleweare strugglingtoconcentrate.Theselevelsare characterizedbymore.meotheobjectthanonthe object.
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Level3:RenewedPlacement
Weareontheobject,welosetheobjectandquickly iden.fythedistrac.onandreturntotheobject;we catchourselvesfairlyquicklyotheobjectandbring themindbacktotheobject.Theperiodsthatweare otheobjectaredecreasingandwearestrengthening ourawarenessoftheobjectandourabilitytostayon theobject.Muchlikeinasana,inmedita.onweare strengtheningdierentmusclesinthemindthatwe wereneverawareof.Wearestrengtheningtheminds abilitytoholdontotheobjectwhichisaverybasic musclethatweneed(therearethenfurthersubtle muscles).
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Level4:ClosePlacement
Theabilitytoholdtheobjecthasbecomequitepowerful. Fromthispointon,itisnolongerpossibletolosethe objectcompletely;itwillalwaysbeslightlyinmind. Thisiswhatdieren.atesthislevelfromtherst3. Thereisanequalstrengthtothedullnessand restlessness,whichahackusstronglyatthispointand wellhavetousethean.dotestostayontheobject. Levels3and4areachievedthroughastrongabilityto holdontotheobject,i.e.awareness.Atthispoint,the abilitytoholdtheobjectisgrownuporthecapacityto holdtheobjectiscompleteorfullinitspower.
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Level5:Subduing
Atthispointweknowwhereweareinourmedita.on(ifwe ares.llthinkingaboutlunch,wearenotyetatlevel4). Duringthefourthstage,weareabletodrawthemindin,a pratyahara,butwecangotoofarinwithdrawingitfrom theouterworldwhichmakesitfer.legroundforsubtle dullness.Atlevel5,wehavetocrankupthewatchermind soastoavoidsubtledullness.Weputthespycamerain thebackofourheads:weuplizthemindbythinkingof somethinghappy,e.g.thinkingofhowwonderfulitwillbe whenwebecomegoodmeditators.Oneofthewaysof rememberingtheninelevelsistodis.nguishthislevelfrom thepreviouslevel.Thedierencebetween4and5isthat herewedontgetobviousformsofdullnessand restlessness.
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Level6:Pacica.on
Atthezhlevel,weareperkingupthemindbutwecan overperk.Wethushavetomakefurthercorrec.ons andundergoaconstantcorrec.onprocess.Ifweget subtlerestlessness,wehavetocorrectitwiththespy cameraandstopitbyconsideringhowmuchitwill messupthemedita.onorthereisadangerwecanslip backtolevel4.Level6isdis.nguishedfromlevelve becausewenolongerhaveaproblemwithsubtle dullnessbutcanhaveaproblemwithsubtle restlessnessbecauseweveovercorrected.Atthe6th level,thepowerofthewatchdogmindis consummatedwehaveafullabilitytowatchtherest ofthemind
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Level7:EnhancedPacica.on
Atthe7thlevel,bothawarenessandtheabilitytostayon theobjectaswellasthewatchdogmindarefully installedanddevelopedtotheirfullestform.Itis diculttogetdullnessorrestlessness.Wekeeptrying toperfectthingsandwemakefurthereortsinthis regard.Ittakesmoreenergytoperfectthestateofhigh concentra.oninwhicheventhebriefestmomentor hintofdullnessorrestlessnessisunacceptable.The dierencebetweenthe7thand6thlevelsisthatweno longerhaveanyseriousconcernswithfallinginto subtledullnessorrestlessnesswehavealessserious concernbuts.llmakeconsiderableeorttoprevent these.WefeelinterruptedevenuptoL7.
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Level8:Onepointedness
Atlevel8atthestartofthesession,someeortisappliedtoshut downanyformofdullnessorrestlessnessandthenfortherestof thesession,theydontreturnandtheen.resessionrunssmoothly. Uptothispoint,therearechangesinthestrengthoftheenemy,i.e. intherstfewlevels,theenemyisstrong;inthemiddletheenemy hasbecomeweakenedorcompromisedorneutralized;attheend theenemyissurrenderingwithlihlepowertocauseharm.The powersofdullnessandrestlessnesshavebeenlostandcanno longeraectustheyhavebecomeimpotentandcanthurtus. Fromtheeighthlevelonward,watchfulnessisnolongernecessary becausethereisnochanceforanydullnessorrestlessnesstocome. Thisiswherelexnggocomesintoitsown.Wearenowintheow ofmedita.onandthereisnolongeranypossibilityofany interrup.ons.The7thand8thlevelsareachievedthroughsome amountofeortwhichiswhatdis.nguishesthe9thlevel.

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Level9:Equipoise/Equanimity
Thisisacompletelyeortlesslevelofabsorp.onin theobjectofourmedita.on:thebodyassumes itsformandpostureandwearealreadyarrived inthemedita.vestate.Wehavebecomesoused tolevel8thatweareonautopilotanddont needtheslightesteorttocalmthebreath. Instead,thehandstouchourkneesandweare there,i.e.thereisareexandwesimplyglide intothemedita.vesinglepointedstateofmind. Thislevelisasliverintoseeingemp.nessdirectly. Itisapproximate(notreal)shamatha(s.llness).
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Thedierencesbetweenthelevels
L2&L1:rela.vedura.onontheobject L3&L2:reducedlevelofsustaineddistrac.on L4&L3:incapacitytolosetheobjectcompletely L5&L4:nolongergrossdullness L6&L5:lessconcernwithsubtledullness,andless subtleagita.onthanbefore L7&L6:noserioussubtledullnessoragita.on L8&L7:nopossibilityofdullnessorrestlessness L9&L8:medita.oniseortless,notconscious
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6Powers
1 Formalorspiritualeduca.onlisteningto theLamasinstruc.on 2 Reec*ononwhatwehavelearntinclass 3 Recollec*onabletoreturnmindtoobject 4 Vigilanceapplyingwatchfulnessfully 5 Eortorperseverance(lastpointofdiligence) 6 Familiarityandcon*nuedprac*ce
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4StatesofMind
Therearefourkindsofahen.on 1. Forcefulconcentra.on:focusinghardtoget intothemedita.on 2. Interruptedconcentra.on:dullness& agita.ons.llatlarge;unpleasant&.ring 3. Uninterruptedconcentra.on:samadhiis alreadyachieved 4. Eortlessconcentra.on:thatisspontaneous
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9levels,6powers,4states
4States Forceful concentra.on 9Levels L1:Placement L2:Cont.placement Interrupted L3&4:Renewed&Close concentra.on placement (Note:L7pertains L5,6&7:Subduing& tothe2ndstatebut Pacica.on&Enhanced 5thpower) pacica.on Uninterrupted L7&8:Enhanced concentra.on pacica.on&Ekagrata Eortless L9:Equipoiseor concentra.on EquanimityCathyMae 311 6Powers Listening Reec.on Recollec.on Watchfulnessor Vigilance Eort(slight) Con.nuedprac.ce
51

Samadhiinthemedita.onposter
Therearedierentlevelsofsamadhi Inthisposter,wearereachinganearlystage ofsamadhiatL8ofthemedita.on:P25&26 Thisissustainedconcentra.on(12X12X12), eventhoughthementalaic.onshavenot yetdisappearedorbeenputtorest OnlywhenwegettoL9canweseeemp.ness directlyandunderstandwheretheworld comesfrom.Thisisalls.llinrealmofform.
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Essen.alcomponents
Prac.cingpreliminariesareimportantasthese prepareusforgoodmedita.on Usingthe6Xbookisanimportantprac.cein helpingusclearandpreparethemind Usingthe4Forcesisawayofclearingthe mindofnega.vedeedsandmentalaic.ons, i.e.likeworkingfromtheoutsidein Usingyogaprac.cestoclearblockages
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Preliminaries:7limbprac.ce
1 2 3 4 5 6 7
311

RefugePrayer:takerefugeinaholybeing Prostra.ons(genuec.ons)toholyquali.es Makingoerings:owersinthesky,incense Makeconfessionfromlast24hours Rejoiceingoodyouorothershavedone Dedicateyourprac.ce:helpsresolvekarma BringLamatotopofhead:asktostayclose Alwaysrejoice&dedicateatend

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The4ForcesorPowers
1 Recogni.on:confessionyouvedonewrong: beaccountable&takeresponsibility 2 IntelligentRegret:understandingwhatyou didwillripeninthefuture 3 Restraint:stopwhatyouaredoing&plant seedsofsomethingelseverypowerful 4 Res.tu.onoran.dote:acttorestoretheve deedintelligentlytorestorebalance
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E.g.ofveact:yellingatsomeone
Confesstosomeonewhatyoudidwrong Regretsincerelywhatyoudidbecauseyou hurtsomeoneandunderstandthatangerwill returntoyou Resolvethatthenext.metheypersoncomes nearyou,youregoingtobemindfulin prac.cingrestraint(thismustberealis.c) Applythean.dote:e.g.apologising,doing somethingcaringforthem
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The6Xbookcul.vateskindness
Thegreatestlawofyogaiskindness Thisplantsgoodseedsandhelpsustakecare ofourselvesandothers Kindnessrunsthroughthecentralchannel& runsfreewhenweremovementalaic.ons Bytrainingourmindswechangeourworld Cul.va.ngselfcontrolandplan.nggood seedsrenesusandourrela.onships
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The6Xbook
The6Xbookallowsustocheckinwith ourselvesthroughoutthedaytokindness How:Divideapageinto6blocks Writeoneofthevirtues(seebelow)(oryama &niyama)ineachblock Underneath,placea+&sign,andtodo Every2hours,completeoneoftheblocks, reec.ngonhowwellyouhaveupheldthat par.cularvirtueforthepasttwohours
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10virtuesandtheiropposites
Body(3virtues) 1 Protec.nglife(killing) 2 Honouringothersproperty(stealing) 3 Sexualpurity(sexualmisconduct) Speech(4virtues) 4 Beingtruthful(lying) 5 Bringingpeopletogether(divisivespeech)
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10virtuescon.nues
6 Speakgently,kindly(harshwords) 7 Meaningful,wisespeech(uselesstalk,gossip) Mind(3virtues) 8 Happyinothersahainmentsofsomething good&rejoicingforthem(craving) 9 Feelforthosewhohavemisfortune(illwill) 10 Correctview(wrongview)
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Yama&Niyama:6Xbook thought,word&deed
Yama(selfcontrolsetsusfree) Ahimsa:haveIhurtanyoneorcaused harmtoanylivingcreature Niyama(commitmentsplantgoodseeds) Sauca:amIseeingtheworld&allaround meassacred;keepingmyworldclear Satya:haveIspokentruthfullyortoldany Santosa:amIwan.ngthingsIdonthave liesormadefalseclaims;havemywords andnotenjoyingthethingsIdohave beenharsh,idleordivisive Asteya:haveItakenanythingthatdoesnt Tapas:amIcomple.ngallmyhardwork belongtome;claimedideasformyself; andalwaysseekingtostopsueringof usedpropertywithoutpermissionor myselfandothers ruinedtheearthinanyway Bhramacarya:haveIobservedgood sexualconductandsexualpurity Aparigraha:amIbeingpossessiveor graspinganddenyingotherstheirgood fortuneordeligh.ngintheirproblems
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Svadhyaya:amIstudyingtheteachings; learningandmemorisingthegreatbooks Isvarapranidhana:amIcul.va.ngmy rela.onshipwithmyteacherandtruly followingtheirteachings

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6Xbookpageexample
Ahimsa + Todo: Asteya + Todo: Aparigraha + Todo: Satya + Todo: Bhramacarya + Todo: Sauca + Todo:

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Virtues6Xpageexample
1.Protec*nglife (refrainfromkilling) + todo 3.SexualPurity (refrainfromsexualmisconduct) + todo 5.Speakinginwaystobringharmony (refrainfromdivisivespeech) + todo
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2.Honoringothersproperty (refrainfromstealing) + todo 4.Beingtotallytruthful (refrainfromlying) + todo 6.Speakinggently (refrainfromharshwords) + todo

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thenextday
Con.nuewiththenextfourvirtuesandstart againatthetop(16onday1;710+12on day2;38onday3;910+14onday4) Each2hours,onlycheckinonthevirtueat hand,reec.ngonyourperformanceinthis regardforthepast2hoursordayor2days Ifyouneedtomakeanoteofanothervirtue orofyourmedita.onprac.ce,dosoatthe bohomofthepage
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Whatyourechecking
Whenreec.ng,underthe+,indicatewhat youhavedone,e.g.tosaveandprotectlife,to serveandhelpothers,andtobekind Underthe,notewhatyoumayhavedone e.g.tocauseharmtoothers,andtoyourself Underthetodo,iden.fywhatyoumaydoas anan.dotetoyournonvirtueasawayof plan.nggoodseeds
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Ontherighthandsidepage
Createtwocolumnsatthetopofthepage no.nganyvowsyouarekeepinginonebox, andspecialconsidera.onsyouareworkingon, e.g.amentalaic.onsuchasjealousyor angertonotehowyoudothatday Commentonyourmedita.onprac.ce Dividethelastpageintobestandworst: rejoicein3+ves&purify3ves:
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RHSpagelayoutexample
LayVows/MoralityVows [Notemoralityorordainedvowshere and/ornotethephaseofthemoonand date] Specialconsidera*ons [notethespecialmentalaic.onto whichyouarepayingahen.onfortheday toseehowyoudowithitthroughoutthe day]

Medita*ons [no.ngtype,.meofday,dura.on,howitwent,whatlevelareyouontoday,any specialinterferences,howwellisthewatcherdoing,howwellrecollec.on,etc.] Best:[maherspossiblynotyetnoted,in whichtorejoice] 1 2 3

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Worst:[veseeds,possiblynotyetnoted, tocorrect] 1 2 3

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Whathappens
Bytakingthisformofregularreec.onweare beingaccountable&reningthemind Learningtoknowhowourmindswork Learningtoapplyan.dotesinthewakeofa badseed,andcul.va.ngthegardenwewish tonurture Celebra.ngthethingswegetright& mul.plyingthekarma Becomingmoreselfawareandconscious
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ConcentricCircleTheoryexample

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