Meditation works with the natural state of the human mind—at rest, open, and alert. Undertaken as a regular practice, meditation helps the mind to relax and settle. It encourages our inherent qualities of stability, clarity, and mental strength to emerge.
In the Shambhala tradition, meditation practice offers a pathway to connect to our innate dignity, kindness, wisdom, and strength—and apply them on a journey of personal, cultural, and societal transformation.
Introduction to Meditation
This introductory video gives you the basic instruction you need to begin your meditation practice.
Want to see more? Please view the full Learn to Meditate series on Shambhala Online, and read our full guide to meditation for beginners.
Meditate with Others at a Shambhala Centre or Group
Most Centers and many groups hold open houses where initial meditation instruction is offered, as well as periods of sitting and walking meditation. There is usually a short talk, discussion groups and time to socialize with other meditators. A meditation instructor is available to answer questions and guide first time meditators. Find a Centre or Group near you on our Shambhala world map.
Online Meditation Resources
If you are looking for online meditation resources, you can join our free weekly Shambhala Sunday Gatherings or explore Introductory Programming.
Personal Meditation Instruction
If you would like personal meditation instruction, or if you have tried meditation a few times and would like further support, you may want to meet with a Shambhala Meditation Instructor.
Meditation Supplies: What Do I Need to Get Started?
An upright meditation posture allows you to relax and breathe freely. Many people sit on a traditional meditation cushion such as a gomden or zafu. Others find it more comfortable to practice meditation in a chair. The important thing is to listen to your body and choose a meditation seat that works for you.
Books For Getting Started
Shambhala: The Sacred Path of the Warrior (Chögyam Trungpa Rinpoche)
A visionary work offering the path of the peaceful warrior to modern-day readers. Chögyam Trungpa Rinpoche reveals a method of overcoming aggression and violence in the world and fostering instead an enlightened society.
Order from: Shambhala Publications, Amazon
Frequently Asked Questions about Meditation
What is Meditation?
Meditation is a way to make the mind more stable and clear. From this point of view, meditation is not purely a Buddhist practice; it’s a practice that anyone can do. It doesn’t tie in with a particular spiritual tradition. If we want to undo confusion, we’re going to have to be responsible for learning what our own mind is and how it works, no matter what beliefs we hold.
The word for meditation in Sanskrit is “shamatha” in Sanskrit (Tibetan: shi-ne), which means “peacefully abiding.” Peacefully abiding describes the mind as it naturally is. The word “peace” tells the whole story. The human mind is by nature joyous, calm and very clear. In shamatha meditation we aren’t creating a peaceful state——we’re letting our mind be as it is to begin with.This doesn’t mean that we’re peacefully ignoring things. It means that the mind is able to be present, without constantly leaving.
In meditation, what we’re doing is looking at our experience and at the world intelligently. The Buddha said that this is how we learn to look at any situation and understand its truth. This is what a Buddha does—and we are all capable of being Buddhas, whether or not we are Buddhists. We all have the ability to realize our naturally peaceful minds where there is no confusion. We can use the natural clarity of our mind to focus on anything we want. But first we have to tame our minds through shamatha meditation.
Perhaps we associate meditation with spirituality because when we experience a moment of peacefully abiding, it seems so far-out. Our mind is no longer drifting, thinking about a million things. The sun comes up or a beautiful breeze comes along—and all of a sudden we feel the breeze and we are completely in tune. We think, “That’s a very spiritual experience! It’s a religious experience! At least worth a poem, or a letter home.” Yet all that’s happening is that for a moment we are in tune with our mind. Our mind is present and harmonious. Before, we were so busy and bewildered that we didn’t even notice the breeze. Our mind couldn’t even stay put long enough to watch the sun to come up, which takes two-and-a-half minutes. Now we can keep it in one place long enough to acknowledge and appreciate our surroundings. Now we are really here. In fact, this is ordinary.
This is the not just the point of being Buddhist, it’s the point of being human.
Why Meditate?
Meditation is based on the premise that the natural state of the mind is calm and clear. It provides a way to train our mind to settle into this state. Our first reason for meditating might be that we want some freedom from our agitated mind. We want to discover the basic goodness of our natural mind.
To do this requires us first to slow down and experience our mind as it is. In the process, we get to know how our mind works. We see that wherever the mind is abiding—in anger, in desire, in jealousy, or in peace—that is where we also are abiding. We begin to see that we have a choice in the matter: we do not have to act at the whim of every thought. We can abide peacefully. Meditation is a way to slow down and see how our mind works.
The untrained mind is like a wild horse. It runs away when we try to find it, shies when we try to approach it. If we find a way to ride it, it takes off with the bit in its teeth and finally throws us right into the mud. There is potential for communication and rapport between horse and rider, between mind and self, but the horse needs to be trained to be a willing participant in that relationship.
We train our minds with shamatha practice, the most simple form of sitting meditation. Shamatha is a Sanskrit word that means “peacefully abiding.” Like all types of meditation, it rests upon two basic principles, known in Tibetan as ngotro and gom. Ngotro refers to “being introduced” to the object of meditation, while gom is “becoming familiar.” In shamatha practice, we are introduced to and become familiar with the simple act of breathing. This is our object of concentration, the place we return to again and again when the mind has run off and we find ourselves clutching the horse’s neck, hoping we won’t end up too far from home.
The untrained mind is weak and inflexible. It lives in a zone of comfort. When the boundaries of that zone are challenged, it reacts by becoming more rigid. In contrast, the trained mind is strong, flexible, and workable. Because it can stretch beyond where it feels comfortable, it’s responsive—not reactive—to challenges. Through shamatha we can train our mind to be flexible and tuned in to what’s happening now. We can apply this workable mind in all aspects of our lives, including our livelihood, our relationships, and our spiritual path. So another reason to meditate is to develop a strong, supple mind that we can put to work.
How to Get Started
The basic premise of shamatha meditation is “not too tight, not too loose.” This holds true in every aspect of the practice—finding the right environment, preparing our body and mind to meditate, holding our posture, noticing thoughts and emotions, and bringing our minds back to the breath. The instructions are very clear and we should follow them as precisely as possible. Gentleness is also necessary, or else meditation becomes a way in which we’re trying to measure up against a hopeless ideal. It’s important not to expect perfection or get hooked on the finer points of the instruction. The practice takes consistent effort, and it can also be joyful.
One of the simple things that we can do is to create a good environment for practice—a place that is comfortable, quiet, and clean. A corner of your room that feels uplifted and spacious and private is a good enough place. It’s unproductive to get caught up in chasing your idea of the perfect place to meditate. Some people from the city will go into the mountains to meditate in peace and find that the crickets and the birds won’t shut up!
Timing is also important. Decide on a regular time to practice each day and try to stick with it. A ten-minute period in the morning is a good place to begin.The more consistent you can be in keeping to the routine, the better.
Planning is another element. It’s better not to just sit down and hope for the best. If you plop down on your seat straight from the office or right after an argument, you may spend the whole session trying to slow down enough even to remember that you’re meditating. If you’re agitated, a slow walk might be in order. If you’re drowsy, a cool shower before beginning the session might help. It can be inspiring to read a little about meditation first as a reminder of why you’re practicing. Working with ourselves in ways like this is intelligent and honest and can create the proper mind and body for good practice. But remember, preparation is not meditation, it is just preparation.
Half of the challenge of meditation is simply getting to your seat. At the beginning of a session you may suddenly discover that you have more important things to do—housework or phone calls to make or e-mails to write. One way to work with this kind of procrastination is to build a routine around preliminary stretching or walking before your session. This gives you a way to ease into it by softening your body and mind before you begin meditating. The more regularly you practice the better you’ll get at working with the strategies that the untrained mind cooks up to keep you from making it to your seat.
Technique of Meditation
Our minds usually jump wildly from thought to thought. We replay the past; we fantasize about the future. In meditation we take an upright posture, place our mind on an object, and keep it there. In shamatha meditation, the object is the simple act of breathing. The breath represents being alive in the immediacy of the moment.
When you sit down, take a balanced, grounded posture to allow the energy in the centre of your body to move freely. If you’re on a cushion, sit with your legs loosely crossed. If you’re in a chair, keep your legs uncrossed and your feet flat on the floor. Imagine that a string attached to the top of your head is pulling you upright. Let your body settle around your erect spine. Place your hands on your thighs, in a place not so far forward that it begins to pull your shoulders down, nor so far back that the shoulders contract and pinch the spine. The fingers are close and relaxed—not spread out in a grip, as if you can’t let yourself go. Tuck your chin in and relax your jaw. The tongue is also relaxed, resting against your upper teeth. Your mouth is ever so slightly open. Your gaze is downward, with the eyelids almost half shut. The eyes aren’t looking; the eyes just see. It is the same with sound—we aren’t listening, but we do hear. In other words, we’re not focusing with our senses.
The basic technique is that we begin to notice our breath. The breath is what we’re using as the basis of our mindfulness technique; it brings us back to the moment, back to the present situation. The breath is something that is constant—otherwise it’s too late.
Using the breathing as the object of meditation is especially good for calming a busy mind. The steady flow of the breath soothes the mind and allows for steadiness and relaxation. This is ordinary breathing; nothing is exaggerated. One simple technique is to count the in-and out-cycles of breathing from one to twenty-one. We breathe in, and then out—one. In and then out—two. Place your mind on the breathing and count each cycle of breath. You can drop the counting when your mind is settled.
When your focus is wavering, check your posture. Bring yourself back to the upright position. Imagine the string pulling your spine up straight and relax your body around it. Slouching impairs your breathing, which directly affects the mind. If you slump, you’ll be struggling with your body at the same time that you’re trying to train your mind. What you want to be doing is the opposite: synchronizing your body and mind.
As you focus on the breath, you’ll notice that various thoughts and emotions arise. When this happens, acknowledge that you are thinking and return your focus to the breath. In focusing you are bringing yourself back to attention. You are centering yourself in your mind and placing that mind on the breath. You are slowly settling. You’re gradually slowing the mind. When you first begin to meditate, the movement of thoughts may feel like a rushing waterfall. But as you continue to apply the technique of recognizing thoughts and returning your focus to the breath, the torrent slows down to a river, then to a meandering stream, which eventually flows into a deep, calm ocean.
Image Credits: Shambhala Los Angeles, Shambhala Halifax, Samadhi Cushions.