學習次第 : 進階
Delivered at a meditation retreat on June 10, 2005
By Ven. Tenzin Palmo
Chinese Translation by Kathy Cheng
Basically, because we don't have long time, we are going to keep this very simple. I
know many of you already had meditation practice. However, there is a very simple
one. It is fine if you can do that.
For those of you who don't particularly have one or are looking for something to do
this weekend, I would suggest that we just simply practice the meditation on the
In this case we sit as nicely as we can. Those of you who have any kind of back
trouble could sit on a chair or a stool (if there is one). There is no magic in sitting on
the floor. It is just that quite frankly this tradition comes from India where every one
sits on the floor. So for Indians, it is not a big deal. And also for Tibetans, you see,
they always sit with crossed legs. For them to sit cross-legged is what every body
But for societies where sitting cross-legged doesn't come natural, of course, if you are
young, it is good to practice severely because it is a nicer and easier way to sit for a
long time. But for those of you who have knees really suffered, a chair, bench or stool.
You can sit on.
The important thing is to keep the back as straight as possible without being stiff. The
shoulders are back and down, the hands either at the laps or on the knees. The idea is
that your whole body should feel straight. Your spine will be in alignment.
In Tibetan tradition, there is a posture called the Seven Postures of Vairocana.First, the
legs should be in padmasam. You know, the lotus posture is possible like this
gentleman here sitting so beautifully. So you do your best with that. You put one leg
on, or put your legs down whatever. The future Buddha, the Maitreya Buddha, in
Tibetan tradition, is sitting like that, no legs on.
The first posture is trying to be sitting padmasam. The reason why padmasam is so
important is that, as you can see, if you are sitting in padmasam, it will actually force
the body to be in correct position. In India and Tibet they don't use support behind,
because their legs are so used to be sitting like that. They can come to this position
The second part is the hands. The hand gesture should be the left hand under the right.
But quite likely if you sit with the right under the left. The Buddha shows that way,
you know. If that is not comfortable, then you can sit with your hands just out.
The most important point is that the back should be straight but not tight. The
shoulders should be back and down. The head should be slightly pulling and looking
slightly like the chin tucks in. The eyes are usually kept slightly open and focus either
down your nose or to a point about that far in front of you where it is natural when
you are in the position to look. And the tongue is slightly up behind the back of the
The reason for all these is that each of the postures governs different Chi. Therefore, if
you are sitting really well-balanced, the Chi is also flowing properly. The Chi flowing
properly is because the Nadi(the Channel) is straight and in the right position. When
the Channels are in the right position, the Chi flows properly. Of course, when the Chi
flows properly, the mind will also balance because the mind flows on the Chi. So we
sit comfortably and try to focus on the incoming and outgoing of the breath.
In some schools especially in Burma, one should be very tightly, really forcing the
mind to be very aware of the coming in and going out of the breath, really forcing the
mind to pay attention. But in Tibetan Schools, like the Nynma school, there is a lot of
emphasis on keeping the mind very relaxed. The mind should feel very relaxed, very
spacious. With the relaxed, spacious mind, one brings awareness to be present on the
breath. As one is breathing in and breathing out, one is just simply conscious, just
knows that the breath comes in and goes out. No big deal.
We only concentrate on the breath because we cannot breathe in the past. We cannot
breathe in the future. We can only breathe now. If we actually focus on the breath, we
are in the present. When you are practicing, when you are walking, when you are
working, please just try to bring the mind in a very relaxed but centered way unto
what the body and the mind are doing at this moment. Just be practicing what you are
doing right now, what you are feeling right now, any sensations, any thoughts, just
relaxed, just breathe in and breathe out. Just do that for today. Tomorrow we will go
on with that a bit more.
Now we are going to take walking practice. One more thing. During this weekend, as
much as possible keep silent. This is very important. Right now we have nuns back in
India, they are doing a two-month retreat. They all keep silent for the whole two
months, even though they are just girls in their 20s. But for the two months, they all
keep silent. They can do that, you can do that too. When you are here, please as much
as possible don't speak to each other. Really make it a commitment.