UCTV: How Your Brain Can Turn Anxiety into Calmness

https://www.youtube.com/watch?v=KYJdekjiAog&feature=player_embedded

How Your Brain Can Turn Anxiety into Calmness

Uploaded on Mar 12, 2010

Physician, author, speaker, researcher, and consultant Martin L. Rossman, MD, discusses how to use the power of the healing mind to reduce stress and anxiety, relieve pain, change lifestyle habits, and live with more wellness. Series: UCSF Mini Medical School for the Public [3/2010] [Health and Medicine] [Show ID: 17631]

Guided imagery exercise in the last 20 mins

Mindful Movement 1 - 2

https://www.youtube.com/watch?v=qAkGh1Ip7ps

https://www.youtube.com/watch?v=9aGxQh9tFe8

Mindful Movement 1 - 2

The Centre for Mindfulness Studies

Published on Sep 24, 2015

Mindful movement is a core component of Mindfulness-Based Cognitive Therapy (MBCT). These movements provide a direct way to connect with awareness of the body. Becoming aware of the body gives us an additional place from which to stand and look at our thoughts and emotions.

See Part 2: https://youtu.be/9aGxQh9tFe8
Learn more: http://www.mindfulnessstudies.com

The Zen Gateway : Zen bites

http://www.thezengateway.com/administration-pages/zen-bites-podcasts-on-mindfulness-zen-buddhism

The Zen Gateway : Zen bites

Zen Bites is a series of podcasts featuring CBT & Mindfulness psychotherapist, Jamie Shavdia and Zen Gateway co-founder Martin Goodson on the interface between secular mindfulness practices and Buddhism.

We welcome your comments on these discussions so please get in touch either on our facebook page (see link on the homepage) or email us at: thezengateway@gmail.com

Jamie Shavdia's website can be found at: http://www.jamieshavdia.co.uk/

     

ZEN BITES #1: WHO AM I? 

ZEN BITES #2: WHAT IS MINDFULNESS... REALLY? 

ZEN BITES #3: WHAT IS MINDFULNESS FOR?  

ZEN BITES #4: MEDITATION RETREATS  

ZEN BITES #5: THE COMPASSIONATE HEART  

ZEN BITES #6: LIVING MINDFULNESS  

ZEN BITES #7: WALKING IN MINDFULNESS   

ZEN BITES #8: WORKING WITH THE EMOTIONAL HOUSEHOLD   

ZEN BITES #9: MINDFULNESS OF EATING AND DRINKING 

ZENBITES #10: BODY & BREATH

ZEN BITES #11: SITTING MEDITATION/ZAZEN

ZEN BITES #12: MINDFULNESS & RELATIONSHIPS

Every Moment, Every Step: The Practice of Buddhism

http://buddhism.about.com/od/becomingabuddhist/u/practicepath.htm

Every Moment, Every Step: The Practice of Buddhism

Being a Buddhist is not a matter of accepting a belief system or memorizing doctrines. To be a Buddhist is to practice Buddhism. This section discusses Buddhist practice -- what it is, how it's done. Here find basic information on how to begin walking the path of Buddhism; an introduction to ritual, liturgy, and other formal practices; and discussions of how Buddhism teaches us to deal with the moral and ethical problems we encounter in our lives.

Introduction to Meditation : 1 - 6 by Gill Fronsdal

Breath : https://www.youtube.com/watch?v=ZxK4Gr1hxEg

Body : https://www.youtube.com/watch?v=UDTM26tkGnE

Emotions : https://www.youtube.com/watch?v=KjhPRJRIUj0

Thinking: https://www.youtube.com/watch?v=37f9_qABo5A

Mind : https://www.youtube.com/watch?v=HH8ZcG-1nos

Daily Life:  https://www.youtube.com/watch?v=N9Eel3r_ToM

Other related presentations: https://www.youtube.com/channel/UClBhRcw2M-_BDicDO4ZosOQ

Introduction to Meditation : 1 - 6

by Study and practice of Buddhist teachings (Gill Fronsdal)

Published on Feb 15, 2015

1. Mindfulness Exercises for the First Week : Breath

You will get the most benefit from this course if you engage yourself with the practice during the week between our class meetings. During the first week please try the following three practices:

Sit one twenty-minute session of meditation each day. For this first week, focus on staying aware of your breath as described in the next section of the handout. Begin and end each sitting with, a minute of conscious reflection: At the start, clearly remind yourself that you are about to devote yourself to being mindful and present. Consciously let go of any concerns, remembering that you will have plenty of time to take them up again later. At the end, reflect on what happened during your meditation session. There is no need to judge what happened; you just want to strengthen your mindfulness through a brief exercise in recollection.

Choose one routine physical activity that you perform most days and experiment with doing it mindfully. This means doing just this one activity while you are doing the exercise – not listening to the radio at the same time, for example. It is also best to let go of any concern about the results or in finishing quickly. Remain in the present as best you can. When the mind wanders, simply come back to the activity. Activities you might choose include brushing your teeth, washing the dishes, or some routine act of driving or walking.

For one half-hour period during the week, maintain some regular attention of your posture as you go about with some normal activity. Without straining, assume a posture that is alert and upright. Notice what happens to your mood, thoughts, feelings, presence, and degree of mindfulness as you do this exercise.


Meditation Instruction: Mindfulness Of Breathing

Sit in a comfortable but alert posture. Gently close your eyes. Take a couple of deep breaths, and, as you exhale, settle into your body, relaxing any obvious tension or holding. Then, breathing normally, bring your awareness to your body, sensing for a short while how the body presents itself to you. There is no particular way to be; just notice how you are at this moment.

Then, from within the body, as part of the body, become aware of your breathing, however it happens to appear. There is no right or wrong way to breathe while doing mindfulness practice; the key is to simply notice how it actually is right now. Let the breath breathe itself, allowing it to be received in awareness. Notice where in your body you feel the breath most clearly. This may be the abdomen rising and falling, the chest expanding and contracting, or the tactile sensations of the air passing through the nostrils or over the upper lip. Wherever the breath tends to appear most clearly, allow that area to be the home, the center of your attention.

Keep your attention connected with the inhalations and exhalations, sensing the physical sensations that characterize them. Let go of the surface concerns of the mind. Whenever the mind wanders away, gently come back to the breath. There is no need to judge the wandering mind; when you notice that the mind has wandered, simply return to the breath without evaluation.

To help maintain contact between awareness and the breath, you may use a label or mental note. Softly, like a whisper in the mind, label the in-breath and out-breath, encouraging the awareness to stay present with the breath. You can label the inhalations and exhalations as “in” and “out,” or perhaps use “rising” and “falling” for the movement of the abdomen or the chest. Don’t worry about finding the right word, just use something that will help you stay connected.

There is no need to force the attention on the breath; to strengthen your ability to become mindful and present, use the gentle power of repeatedly, non judgmentally returning and resting with the breath.



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2. Body

Continue your daily twenty-minute meditation session.

In the midst of your regular activities, devote two one-hour periods during the week to being mindful of your body. During this time, perhaps using a timer or some other cue to remind yourself, periodically check in with your body, maybe every five minutes or so. Notice, in particular, your shoulders, stomach, face, and hands. If you find tension in any of these places, relax.

Devote one meal to eating slowly and mindfully, paying attention to the tastes, textures, temperature, and other qualities of your food, and to the experience of your body eating. (When does your body tell you that have had enough?) If possible, take the meal in silence, with no other activities to distract you. You might want to put down your spoon or fork between bites. Whenever your mind wanders, or whenever you get caught up in reactions to what is happening, relax and come back to the simplicity of eating mindfully.

Start noticing when, how and by what, your attention becomes distracted or fragmented. Are there any common themes or patterns in the kinds of thoughts, feelings, activities, or pre-occupations where your mindfulness disappears? If you discover any, discuss what you find with somebody: a friend, relative, or colleague.

Meditation Instruction: Mindfulness of the Body

During meditation, center your awareness primarily on the physical sensations of breathing. With dedication, but without strain, keep the breath in the foreground of attention. The idea is to be relaxed and receptive while alert and attentive. As long as other experiences such as bodily sensations, sounds, thoughts, or feelings are in the background of your awareness, allow them to remain there while you rest your attention with the sensations of breathing.

When a strong physical sensation makes it difficult for you to stay with the breath, simply switch your awareness to this new predominant experience. The art of mindfulness is recognizing what is predominant and then sustaining an intimate mindfulness on whatever that is. When the mind wanders and you lose the mindful connection with the sensation, gently and without judgment return your attention to the physical sensation.

As if your entire body was a sensing organ, sense or feel the physical experience. Simply allow it to be there. Drop whatever commentary or evaluations you may have about the experience in favor of seeing and sensing the experience directly in and of itself. Carefully explore the particular sensations that make it up – hardness or softness, warmth or coolness, tingling, tenseness, pressure, burning, throbbing, lightness, and so on. Let your awareness become as intimate with the experience as you can. Notice what happens to the sensations as you are mindful of them. Do they become stronger or weaker, larger or smaller, or do they stay the same?

As an aid to both acknowledging the physical experience and sustaining your focus, you can ever so softly label the experience. The labeling is a gentle, ongoing whisper in the mind that keeps the attention steady on the object of mindfulness. You should primarily sense directly the experience and what happens to it as you are present for it.

Be alert for when the focus of your attention moves from the physical sensations to your reactions to the sensations and your thoughts about them. If this happens move your attention back to the felt-sense of the sensations. Try to keep yourself independent of whatever thoughts and reactions you have. Relax.

Once a physical sensation has disappeared or is no longer compelling, you can return to mindfulness of breathing until some other sensation calls your attention.


© If anybody has an issue with any of the uploads please contact buddhainformation@gmail.com and we will delete it immediately, also including artists of the images used.

3. Emotions

Mindfulness Exercises for the Third Week

Lengthen your daily meditation session to 25 minutes. When you first sit down, notice the main concerns, feelings, physical sensations that may be pre-occupying you. Acknowledge them and remain attentive to any tendency to become lost in your thoughts concerning these experiences. Meditation proceeds easiest when we are willing to suspend – for the duration of the meditation – the need to think about anything.

At least once during the week “ride out an emotion.” Sometime during the week when you are feeling a strong desire, aversion, fear, or other emotion, don’t act on the feeling. Rather, bring your mindfulness to the feeling and observe the changes it undergoes while you are watching it. You might choose to sit, stand or walk around quietly while you do this study. Things to notice are the various body sensations and tensions, the changes in the feeling’s intensity, the various attitudes and beliefs that you have concerning the presence of the emotion, and perhaps any more primary emotion triggering the feeling. If after a time the emotion goes away, spend some time noticing what its absence feels like.

Spend part of a day making a concentrated effort to notice feelings of happiness, contentment, well-being, joy, pleasure, and ease. Even if your day is primarily characterized by the opposite of these, see if you can identify even subtle and seemingly insignificant moments of these positive states. It can be as simple as appreciating the texture of a doorknob or a flash of ease in your eyes as you notice the blue sky after the fog has burned off. This is not an exercise for manufacturing positive states but rather discovering that these may be much more a part of your life than your preoccupations allow you to notice.

Spend part of another day noticing which feelings tend to pull you into a state of preoccupation. Sometimes there are patterns in the kinds of feelings that lead to becoming lost in thoughts. Common sources for distraction are desire, aversion, restlessness, fear, and doubt. Are any of these more common for you than the others? What is your relationship to these feelings when they appear? As you notice the patterns, does that change how easily you get pulled into their orbit? By clearly noticing their presence, can you overcome any of the ways in which these interfere with, or inhibit, whatever activities you need to do?

4. Thinking

Mindfulness Exercises for the Fourth Week

For the remaining two weeks of this class, extend your daily meditation session to 30 minutes. For at least the first ten minutes, keep your meditation simple — focus on the breath. To the best of your ability, when some other experience gets in the way of being with the breath, simply let it go and come back to the breath. After this ten-minute warm-up period, switch to more open mindfulness. This means continuing with the breath until something else becomes more compelling. When physical sensations, emotions or thinking predominate, let go of the breath and focus your meditative awareness on these. When nothing else is compelling, come back to the breathing.

Spend some time reflecting on the assumptions, attitudes and beliefs you have about your thoughts. Do you usually assume that they are either true false, right or wrong? Do you identify with your thoughts? That is, do you think that what you think defines who you are? Do you believe that your thinking will solve your problems or that it is the only means to understand something? After you have reflected on this on your own, have a conversation with someone about what you have discovered.

Once during the next week, spend a two-hour period tracking the kinds of things you think about. Find some way to remind yourself every few minutes to notice what you are thinking. Are the thoughts primarily self-referential or primarily about others? Do they tend to be critical or judgmental? What is the frequency of thoughts of “should” or “ought”? Are the thoughts mostly directed to the future, to the past, or toward fantasy? Do you tend more toward optimistic thoughts or pessimistic ones? Do your thoughts tend to be apprehensive or peaceful? Contented or dissatisfied? This is not an exercise in judging what you notice, but in simply noticing. Most people live in their thoughts. This is a two-hour exercise in regularly and frequently stepping outside of the thought-stream to take up residence, albeit briefly, in a mindful awareness that is bigger than the thinking mind.

Once during the next week, spend a two-hour period giving particular attention to your intentions. Before we speak or act there is always an impulse of motivation or intention. Notice the various kinds of desires and aversions that fuel your intentions. For this exercise, you might choose a period where you can go about some ordinary activity in a quiet and mostly undisturbed way. You might even slow your activities down some so that you are more likely to notice and evaluate your motivations.

© If anybody has an issue with any of the uploads please contact buddhainformation@gmail.com and we will fix it immediately (also including artists of the images used).

5. Mind

Meditation Instruction: Mindfulness of the Mind

During meditation periodically ask yourself what is your relationship to what is happening. For example, you may feel some discomfort. Be mindful of your relationship to the discomfort. Are you clinging or resisting? Are you relaxed, generous, or kind towards the discomfort? Once you notice the relationship, hold it in the warmth of your attention. Once you have done this, you can investigate some of the present-moment elements of how you are relating. How does it affect your breathing? Are there any physical sensations or emotions associated with it? What are your beliefs behind it? Also, as you notice the relationship, ask yourself if that relationship or attitude represents a way you want to be or whether it contributes to a sense of dissatisfaction or dis-ease.
Also, remember that there is no need for judging, criticizing or being upset with what we see when we look at our relationship to the present moment, even if what we see is unfortunate or difficult. Similarly, there is no need to praise or get involved with fortunate or preferred attitudes. In either case, the practice is to be mindful of the relationship or attitude without being for it or against it. This practice then allows the relationship or attitude to settle or relax.

Periodically notice the general state of your mind. Does it feel tired or alert, contracted or expanded, calm or agitated, fuzzy or clear, resistant or eager, pushing forward or pulling back? Putting aside whatever commentary or judgments you might have about the state of your mind, use your mindfulness to become more aware of the state. What emotions come with it? What is its felt sense? What relationship is there between your mind state and how your body feels? What does it feel like to step back and observe the state of mind rather than be in it? What happens to your state of mind as you are mindful of it?

Mindfulness Exercises for the Fifth Week

Choose an activity you do on a daily basis. This can be driving to work, preparing breakfast, reading email, etc. For one week each time you do this chosen activity become aware of your state of mind. How does your state of mind influence how you relate to the activity? Keep a log of your changing states over the week and compare the role your mind state has on how you do the activity.
Consider what ordinary activity you do that helps you have a good state of mind. During this week, do this activity more often and become more mindful of what this state of mind is like physically, emotionally and cognitively. Explore how you might realistically maintain this state of mind after you have finished the activity that tends to bring it on.
Have a conversation with a good friend (or complete stranger if that is easier) about what might be the most common attitudes that you operate under. How do these attitudes influence what you do, how you see life, and how you relate to yourself? How do you tend to relate to people who have similar attitudes to your most common ones?

© If anybody has an issue with any of the uploads please contact buddhainformation@gmail.com and we will fix it immediately (also including artists of the images used).

6. Mindfulness in Daily Life

As in meditation, it is possible to develop greater presence and awareness in our daily lives. Some people find it useful to have cues throughout the day that remind them to notice what is happening in the present, i.e. what they are doing, feeling, or thinking. A common cue is the phone ringing. Rather than rushing to immediately answer the phone, the ringing is a prompt to be mindful. This is also a great way to prepare for the phone conversation.

Some people use walking through doorways as a mindfulness cue. Whenever they walk through a doorway into a different room they notice and pay attention to what is happening with themselves and in the new room. Waiting for traffic lights to turn green can be another cue for a bit of mindfulness.

It can also be useful to bring a heightened mindfulness to particular daily tasks. Some people do this by choosing to eat one meal a day in silence without doing anything else besides eating. Others will do mindfulness while walking – some people will park in a distant parking place so to have a short period of walking meditation. Cleaning can also be a great time to cultivate mindfulness.

A fascinating area for mindfulness is during a conversation. Much can be discovered by listening more actively and tracking one’s internal responses and impulses during the conversation. The qualities needed to listen well are the same qualities needed to meditate well.

Concentration

The second way to build on the foundation of our mindfulness is to develop greater concentration. Concentration helps provide steadiness and strength to mindfulness. If mindfulness is a telescope then concentration is the tripod that gives stability to the telescope so we can see more clearly.

One way to develop concentration is with regularity of practice. One of the most important things is just practicing every day, day after day. Just as young children benefit from routine and repetition in learning, the mind benefits from regularity of practice.

Another way to develop concentration is going on meditation retreats. This allows us to step out of our lives so we can get a better perspective and perhaps better let go of the regular concerns that often entangle us. Retreats are a time to meditate frequently throughout the day and so get more settled than meditating once a day at home. It can be a great delight to have many of our preoccupations fall away. We can make an analogy of living on the Peninsula and not really being aware of the air quality, then one day, the air is crystal clear and we can see the Mt. Hamilton range across the bay. It is so refreshing to suddenly have that clarity. We didn’t realize what we were missing because we were so accustomed to the smoggy air. To be really present and not have the mind be murky, foggy or distracted is one of the great delights of life. This happens slowly over time if we practice everyday at home, but it happens quicker and deeper when we go on retreat.

If we’re new to meditation we don’t necessarily want to go on retreat right away, but to start doing a regular practice. If we meditate regularly at some point we will probably feel that we would like to do more and then we might consider a retreat. IMC offers many retreats throughout the year. At our Redwood City center we offer daylong retreats monthly. In addition, about six times a year we offer residential retreats that last from two days to two weeks in length at other locations in the Bay Area.

Wisdom

Mindfulness coupled with concentration helps with the unfolding of what Buddhism calls wisdom. Wisdom happens when we are present for our lives and see through our concepts, ideas or judgments and instead understand the bigger picture and context of what’s happening. Some of the concepts or judgments we use are innocent and appropriate enough. However, some concepts bring with them much suffering. Part of the function of mindfulness is to help us cut through all the concepts, interpretations, and “shoulds” so we can see more clearly. And the more clearly we see, the more choices we will discover for living a wise and satisfying life.

Another function of mindfulness is to reveal the difference between the stress of clinging and the peace of releasing that clinging. An important part of wisdom is then learning how to act with this knowledge so that we become more peaceful and more free.

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Meditation In Daily Life — emotional states, by Bhante Bodhidhamma

http://buddhismnow.com/2014/11/14/meditation-in-daily-life-emotional-states-by-bhante-bodhidhamma/

Meditation In Daily Life — emotional states, by Bhante Bodhidhamma

Posted on 14 November 2014 by Buddhism Now

Creating a small space between tasks stops the accumulation of emotional states.

First steps into Buddhist meditation

http://buddhismnow.com/2013/07/05/first-steps-buddhist-meditation/

First steps into Buddhist meditation

Posted on 5 July 2013 by Buddhism Now

Awareness is the key. But what does the word mean to you? To most people, perhaps, it denotes an acknowledgement of that which is going on around them in a general sort of way. In the context of meditation, however, it means ‘waking up’, becoming acutely sensitive, knowing, feeling, living the moment in its pristine state, sensing colours and contours, sounds, textures, smells, recognising tendencies within oneself yet resisting the pull to be controlled by them — this is meditation, to begin with at least.

Life is a bit of a game really, isn’t it? We look forward to something and when it comes we criticise it, resent it, worry about it, want to change it, want to make it better.

Why do so many beings have to endure hunger and cold, heat, disease, cruelty, physical and mental abuse and deprivation, torture, injustice, and all the rest of it? Some have to go through a living hell, don’t they? And others suffer because there isn’t any cheese in the fridge.

The Buddha expressed what he experienced. ‘We suffer,’ he said, ‘from wanting what we do not already have.’ ‘Yes,’ you may say, ‘and what else?’ Well, nothing else. That seems to be it. The cause of all suffering is yearning, wanting, wishing, desiring. It doesn’t sound much of a reason. What about the husband? . .  the wife? . .  the job? . .  the weather? What about the pain in my arm?

You cannot change the past, arrange the future to suit yourself, or make other people say and do the things you want them to say and do. All of your power is contained within this moment, related to this particular body and mind. And this is a very powerful position to be in.

The Buddha sat alone, accompanied merely by his own deep honesty and awareness until the barriers to truth were shattered. Over the centuries all sorts of elaborate practices have been built onto this simple approach.

The Buddha didn’t really have a method other than awareness, and awareness is no method at all; it is a straightforward ‘opening of the eyes’, a kind of waking up as if from a dream. That is all! But that is everything.

Anyone who wants to meditate can, but some have psychological needs which are not necessarily met by delving into the labyrinths of the mind unassisted. Do what is right for you.

If we think about what we see, hear, smell, taste and touch, instead of just seeing, hearing, smelling, tasting and touching, we do not get the full flavour of the experience.

Try doing a job, any job, without thinking about the job itself or anything else besides. Simply stay with the body.

Stay with the process, the action in the body. Avoid functioning from inside the head. Allow the action to do itself very naturally in the body. That is experience without thought, beyond thought; it is undistorted and unadulterated experience; nothing has been added to the process, and nothing taken away.

All situations are immediately known for what they are without the aid of thought. In fact, thinking usually only confounds the mind.

Thinking is, of course, part of life too, and in certain forms it is invaluable. Wisely reflecting, skilfully planning, contemplating — these are creative forms of thought; but this is not the kind of thinking I am talking about, and it is not the sort most of us engage in for most of the time.

Passing thoughts arise — that is natural, and they can bring us inspiration. But when one indulges in those passing thoughts, attaching to them, wallowing in them, getting caught up in them, they link up into a sort of chain of hopes, fears, doubts, anxieties, views and opinions.

‘Drink a cup of tea,’ as they say in Zen. Don’t think about drinking a cup of tea — just drink it. Taste it. Feel it. Enjoy it. That is experience beyond thought. How nice! How free!

Meditation

We need a structure in order to begin, yes, and we need a timetable and a degree of discipline, most likely, but let us not misuse the props. And let us not count up the sitting hours as credits towards a degree in complete enlightenment to be awarded in later years, or in the next life.

Unless one’s motive for meditating is in order to wake up to reality in this moment, then it is doubtful if anything other than a sort of sleep, or negative mental state will come about as a result of it.

Meditation is the great antidote to ignorance. It allows us to see ourselves plainly as we are, as if standing before a large clear mirror. Nothing is hidden.

If the movements of the body and mental processes are observedintelligently and with an open mind, one soon becomes aware of the mystery in life.

Awareness in everyday life

Be aware of:

actions,

intentions,

emotional states,

mental and physical reactions.

Make an effort to remember to be aware.

Let the body be aware of itself.

Let things go — passing thoughts, opinions and emotional states.

Sitting meditation

Find a quiet place where you can be totally free of interruptions — a room, if possible, or a small corner of the house. Make it very clear to husband, wife, children or anyone else living in the house, ‘This is a time I am not to be disturbed. Questions, telephone messages and miscellaneous bits of information can wait until I’ve finished.’ Be very clear and firm, otherwise your meditation will be tense and anxious as you sit in wait for the door to open and a voice calling your name.

If the rest of the family think you are crazy, fine. Confirm their worst fears. Yes, you are ­crazy and you are very happy about that. You are about to embark on an exciting journey and do not wish to be cheated out of it by others’ opinions. And don’t feel guilty about taking the time for yourself. It’s funny how others can become rather jealous of the odd moment one wishes to spend alone. You may well be accused of being selfish, irresponsible in your consideration of others, and of wanting to escape reality. Don’t be put off!

You don’t have to be alone, of course, if someone wants to meditate with you, or if you want to meditate in a group, go ahead.

Now a sitting posture is to be adopted. There are several to choose from. Find the one which is most suitable for you.

The traditional lotus posture is very difficult for adults to adopt without a great deal of practice and effort, but this is the ideal position.

Then there is the half lotus, which is almost as good, but for most people probably just as difficult to adopt.

And finally, there are simple cross-legged postures which many people find possible without too much difficulty.

If sitting cross-legged is unsuitable for you, then you may find it better to kneel.

You may find it better to kneel. This can be done with the aid of a cushion: or with the aid of a specially designed stool with a sloping top

Or sit on a chair.

A certain amount of experimentation may be needed in order to find the right position, one which can be held without too much difficulty for about twenty minutes. You may, of course, want to practise a posture at other times, one which you would like to be able to adopt, but cannot manage at the moment.

Hands and eyes

Open your eyes enough to be looking down at the floor a foot or so in front of you, without focusing on anything.

The hands can be held palms upwards, one on top of the other, loosely in the lap.

Duration

It is important to decide beforehand how long a session is to last, otherwise you will be thinking about it all the while and wondering, ‘Shall I stop now?’

Ten minutes is probably enough initially and can be increased to fifteen or twenty after a few days or weeks.

At the end of some weeks of regular sitting, thirty minutes would probably be more appropriate. Following on from that, forty-five or sixty minutes may be a possibility. Practised meditators tend not to sit for more than this length of time in any one sitting. You must judge for yourself what feels right.

The duration of the sitting is no mark of progress; it is the quality of each moment which is important.

If the sitting becomes an endurance test, therefore, it has lost its value and you will be ­wasting your time, or worse, you will be putting yourself off meditation altogether. Better to sit for a shorter period with enthusiasm and energy than to drag yourself through an hour faking it.

When?

When is the best time of day to meditate? Some say first thing in the morning, others say last thing at night. You must find out for yourself. The deciding factor may not be the state of your mind, but a busy schedule, or the busy life of your family. The best time may, therefore, be in the middle of the afternoon when everyone is out, or at dawn when they are all still sleeping and the air is clear, or at ten o’clock at night when the kids are in bed and silence reigns.

You may like to sit more than once a day. Many people sit twice.

Meditate when you can, when the time is right.

Start

You have found a suitable place in which to meditate, and you have sorted out a nice posture in which to sit. The back is straight. The eyes are half closed. The hands are resting loosely one on top of the other, palms upward, in the lap. The physical side of things is all set. But what is happening in the mind? Is it calm and peaceful? Is it full of expectation? Is it ­chattering away to itself — imagining, wondering, ­worrying, planning?

Counting Breaths

Breathe in and count silently to yourself ‘one’. Breathe out and count ‘one’ again. You have now counted one complete breath. On the following inhalation count ‘two’, and ‘two’ on the exhalation. Continue counting for ten full breaths. Then start again at ‘one’. There may be some difficulty in retaining full concentration for the time it takes to breathe ten full breaths. The mind will probably wander. If it doesn’t, I would be very surprised!

If and when the mind wanders, therefore, and the count is lost, simply begin again at ‘one’. Should the counting become mechanical, again, go back to ‘one’. Another possibility is that you find yourself counting mindlessly beyond ten, and this will be a further indication of loss of concentration. Go back to the beginning again and again. You may find you can hardly reach ‘two’ before your concentration goes. It doesn’t matter. Reaching ‘ten’ is not the object of the exercise. Trying to do it is the purpose. And in that effort much will be revealed and realised.

Please don’t become frustrated or depressed on account of this inability to control the mind. You are seeing how the mind works. You are discovering how you work. That is why you are meditating. Be interested in what you are doing and what you discover about yourself.

Forgive yourself if you find your concentration is poor, and continue to make the effort. Make the effort, but without force; try to do it in a gentle way; gently bring the mind back to the exercise time and time again. Be patient with yourself. Let yourself be what you are, and try to stay with the counting.

There are many variations on concentrating on the breathing process, but I will list just three. Only one of them is to be used — it doesn’t matter which. They are all of equal value so there is no question of progressing from one to the other. Yet you may wish to try them all out as time goes by in order to see which fits the best. Finally, however, decide on one and stick to that.

1. Concentrating on the length of breaths ­taken. Is it a long, deep breath? Is it a short breath? Or is it neither long nor short?
2. Concentrating on the warm and cool sensations in the nostrils as the air flows through while breathing in (cool) and breathing out (warm).
3. Concentrating on the rise and fall of the abdomen (approximately three finger-widths below the navel) while breathing in (rising) and breathing out (falling).

The breathing is a continuous process while one is alive and for that reason a very convenient subject on which to meditate.

And…

As the counting takes place to the rhythm of the breath, the mind will be calm and clear, if only for a little while. That moment or two of clarity will be enough to reveal the value of concentration. Worrying, hoping, dreaming and wishing cannot occupy a space already filled with the counting of breaths. This is a simple revelation which has a deep significance, to be contemplated and fully realised. Just by concentrating in this uncomplicated way, one can come away from, or dissolve, a negative mind state, even if it is only for a moment.

Meditation is a way of facing deep and real issues and of experiencing their transformation into something positive and creative.

After a while, a degree of concentration and calmness will begin to manifest itself and develop. It is impossible to say how long this will take. For some it may be almost immediate; for others it may take weeks or months, or creep upon them imperceptibly over a longer period of time.

When the time is right, the exercise can be dispensed with. But you must be honest with yourself. Is it time to leave this exercise? Has it served its purpose? There is no point in waiting for perfection! You may never count ten breaths without faltering. It is enough to establish just some concentration, and to experience just some degree of clarity and calmness. If you wait for perfection — an uninterrupted flow of ten counts over and over again for twenty minutes or so — you may wait for a very long time! Move on when you genuinely feel it is time. Experiment if you like; you can always return to this exercise again in the future if you feel you need to. It is all a question of finding that balance between moving too fast and not moving at all.

Nonattachment

Be aware of the breathing and be aware of whatever else passes by — a sense, a feeling, a thought, a smell, a sound. Let the mind open. Observe, but not as someone watching. Try not to become involved in thoughts. Let them fulfil their function and then let them pass on, otherwise you will not be free.

Nonattachment to all sensations — pleasant or unpleasant — is the route to happiness.

Good luck.

The above has been extracted from Experience Beyond Thinking A Practical Guide to Buddhist Meditation. by Diana St Ruth

Read other posts by Diana here.

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10 Day Discourses English - Streaming Video All eleven discourse videos given by S.N. Goenka during a ten-day meditation course. Includes chanting from the closing session on Day 11. Available in English or Hindi. 0 Review(s) 10 Day Discourses Hindi - Streaming Video All eleven discourse videos given by S.N. Goenka during a ten-day meditation course. 0 Review(s) Along the Path 2nd edition - PDF eBook This unique guidebook provides practical and inspiring information for meditators who plan to visit India and Nepal and the sacred sites where the Buddha lived and taught. The book offers a rich anthology of deeply inspiring stories relating to each of the pilgrimage sites connected to the Buddha's life and teaching. Also includes helpful maps, creative artwork and spirited narratives from experienced travellers Detailed descriptions of each of the sites, including insider information on what to see and tips on transportation, accommodation and local cuisine. Suggested excursions and activities in the vicinity of both ancient and modern sites. Highlights established Vipassana meditation centers that are best suited to accommodate visiting meditators. Includes an in-depth travel section to help meditators prepare for a safe launch from home and cultivate cultural sensibilities.Click here for updates on the book and related topics. Reader Review: "In February, 2010, I led a group of twenty Buddhist practitioners to the holy sites in Buddhist India. We used Kory Goldberg and Michelle Decary's "Along the Path" as our guide to gain a deeper understanding of places we were visiting. We often used the book's selections from the Pali Canon as the basis of our group reflections and dhamma talks. It became a most inspiring source for us both as travelers in India and as Buddhist pilgrims. Goldberg and Decary are to be complimented on their devotion and commitment in putting this book together for those wishing to visit the holy sites. —Mu Soeng, Resident Scholar at the Barre Center for Buddhist Studies, Barre, Massachusetts This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 0 Review(s) Ancient Path, An - eBook (PDF) This is a free downloadable PDF eBook. Author and psychiatrist Paul Fleischman gave these talks in Europe and America in 2007. He gave them to various audiences, and the nature of each audience partly shaped the contents of each talk. For example the Boston talk was to mental health professionals in the USA, and the Freiberg talk was to "Mindfulness" researchers in Germany. 0 Review(s) Ancient Path, An - MP3 Audiobook Preview audioAudio book of An Ancient Path. Author and psychiatrist Paul Fleischman gave these talks in Europe and America in 2007. He gave them to various audiences, and the nature of each audience partly shaped the contents of each talk. For example the Boston talk was to mental health professionals in the USA, and the Freiberg talk was to "Mindfulness" researchers in Germany. The content of the talks reflect those circumstances. Several question and answer sessions are included. 1 Review(s) Approaching the Dhamma - PDF eBook Download File size: 1.8MB Eleven essays from leading scholars in Buddhist Studies honor the late Godwin Samararatne, "scholar, meditation master, social work, and spiritual friend to many in Sri Lanka and beyond." Each essay offers new interpretations of Buddhist texts and practices central to the life of the Dhamma in South and Southeast Asia. Topics range from Buddhist theory and origin to practice and application. The authors address complex questions related to the interpretation and understanding of Buddhism. A diverse range of positions stratify the meaning of the Buddha's teaching through contextual discussions about attitudes, death, emotion, social service, ritual performance, past lives, lay meditation, and more. "This entirely original and thoroughly fresh set of interpretive scholarly essays by such a distinguished group of scholars is a fitting and worthy tribute to Godwin Samararatne, a genuinely compassionate Buddhist who enriched the lives of so many who have traveled to Sri Lanka in search of understanding the Dhamma, how it can be realized through meditation, and how it informs a Buddhist understanding of the world. Almost without exception, the collective insights articulated here make a lasting contribution to the quests of Buddhist studies." —John Clifford HoltThis eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 0 Review(s) Art of Living - Khmer (ភាសាខ្មែរ) This is a Khmer translation of a classic introduction to Vipassana meditation: a full-length study of the teaching of S. N. Goenka, prepared under his guidance and with his approval. Useful for meditators and non-meditators alike. This was the first book to appear in English that accurately describes the practice of Vipassana at length for the general reader. It includes stories by Goenkaji as well as answers to students' questions that convey a vivid sense of his teaching. It is now available for free distribution in Khmer. 0 Review(s) Art of Living - Chinese This is a Chinese translation of a classic introduction to Vipassana meditation: a full-length study of the teaching of S. N. Goenka, prepared under his guidance and with his approval. Useful for meditators and non-meditators alike. This was the first book to appear in English that accurately describes the practice of Vipassana at length for the general reader. It includes stories by Goenkaji as well as answers to students' questions that convey a vivid sense of his teaching. It is now available for free distribution in Chinese 0 Review(s) Art of Living, Audiobook - Audio Streaming and Download Audio book version of the definitive study of the teaching of S. N. Goenka, prepared under his guidance and with his approval. Useful for meditators and non-meditators alike. This was the first book to appear in English that accurately describes the practice of Vipassana at length for the general reader. The audio book is read by author William Hart, and includes stories told by Goenkaji during the ten-day course in Vipassana meditation. Also includes answers to students' questions that convey a vivid sense of his teaching. 0 Review(s) Art of Living, The - MP3 Audiobook (italiano) La traduzione italiana di "The Art of Living" è un'introduzione alla meditazione Vipassana, come insegnata da SN Goenka. Utile sia ai meditatori che ai non meditatori, il testo descrive accuratamente la pratica di Vipassana. Preparato sotto la sua supervisione e approvazione, include storie e risposte di Goenkaji alle domande dei suoi studenti, offrendo uno spaccato vivido del suo insegnamento. 0 Review(s) Art of Living, The - MP3 Audiobook (Mandarin) - 生活的藝術 Preview audio Mandarin audio book version of the definitive study of the teaching of S. N. Goenka, prepared under his guidance and with his approval. Useful for meditators and non-meditators alike. This was the first book to appear in English that accurately describes the practice of Vipassana at length for the general reader. The audio book includes answers to students' questions that convey a vivid sense of his teaching. 0 Review(s) Art of Living, The - MP3 Audiobook (Spanish) La traducción en español de "El Arte de Vivir" es la introducción clásica a la Meditación Vipassana, tal y como la enseña S.N. Goenka. Preparado bajo su tutela y con su aprobación, este estudio completo incluye historias por Goenkaji, así como respuestas a preguntas realizadas por sus estudiantes; las cuales transmiten un sentido vívido  de su enseñanza. 1 Review(s) Art of Living, The - PDF eBook (All Languages) (Now available in Khmer ភាសាខ្មែរ). This is the classic introduction to Vipassana meditation: a full-length study of the teaching of S. N. Goenka, prepared under his guidance and with his approval. Useful for meditators and non-meditators alike. This was the first book to appear in English that accurately describes the practice of Vipassana at length for the general reader. It includes stories by Goenkaji as well as answers to students' questions that convey a vivid sense of his teaching. 0 Review(s) Awareness and Wisdom in Addiction Therapy - PDF eBook Drug addiction has a reputation of being unchangeable. However, it is the view of these authors that a full cure from drug addiction or habitual addiction can be achieved. In this essay they address both the recovery and the long-term goal of healing from addiction. Combining both the principles of systemic therapy and experience gained through many years of counseling, they develop a unique model called ‘in-depth systemic’ therapy. This model extends the classical systemic model by introducing and expanding on the 'mental' dimension of mental-somatic models. The central point of their work is the thesis that addicts themselves have to reorganize and restructure their own habitual ways of perception and cognition. Vipassana meditation serves as the instrument of choice to realize this transformation. Vipassana comprises an ethical lifestyle (moral conduct), concentration of the mind through meditation, and working progressively on one's own mental-somatic models. This essay is directed towards practitioners within the fields of drug addiction, psychotherapy, social work, life counseling and coaching who are interested in the development of the autonomy of their clients and their own autonomy. Meditators from the fields of awareness and wisdom will also find various connections to bring forward their development through exploring their direct experiences. Additionally, scientists concerned with the integration of theory and practice, as well as empirically-based theory building, will find much of interest.This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 0 Review(s) Buddha and His Dhamma, The - (MP3 audiobook) Two lectures on Buddhism by Bhikkhu Bodhi as an audiobook. The first part explores the Buddha’s mission, the second his doctrine and path. Excerpt from the introduction— “That the Buddha’s teaching should remain perennially relevant throughout the changing eras of human history, that his message should be undimmed by the sheer passage of time, is already implicit in the title by which he is most commonly known. For the word “Buddha,” as is widely known, is not a proper name but an honorific title meaning “the Enlightened One,” “the Awakened One.” This title is given to him because he has woken up from the deep sleep of ignorance in which the rest of the world is absorbed; because he has penetrated the deepest truths about the human condition; and because he proclaims those truths with the aim of awakening others and enabling them to share his realization. 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Written in the wake of the events of September 11, 2001, it examines the prescription of the Buddha: not war, not pacifism either—but nonviolence.This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 1 Review(s) Buddha, The - PDF eBook Far from being a recluse concerned only with an inner mystical experience, the Buddha always involved himself closely in the social and political world of his time. If he preached detachment from many of the things by which ordinary men are tied, he did so as a means of enriching life rather than escaping from it. Trevor Ling describes the India into which the Buddha was born, recounts what is known of his life and the development of his teaching, and then follows the course of Buddhism through succeeding centuries in India and Sri Lanka. His admiration for the Buddha and his teaching and for the civilization which embodied it makes this a warm and stimulating book. 0 Review(s) Buddha's Path to Deliverance, The - PDF eBook This classic anthology from the Pāli Canon charts the entire course of spiritual development as prescribed in the most ancient Buddhist texts. Drawing upon the Buddha's own words from the Sutta Piṭaka, the compiler has arranged them in accordance with two overlapping schemes of practice: the threefold training in virtue, concentration, and wisdom, and the seven stages of purification. A long chapter on concentration provides sutta sources for all the forty classical subjects of meditation, while the chapter on wisdom cites texts relating to the development of insight. Ven. Nyanatiloka Thera (1878-1957) was a prolific and highly regarded translator of Pāli Buddhist texts into German and English. He spent more than 50 years in the Buddhist order, most of this time in Sri Lanka. This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 0 Review(s) Buddhavacana - PDF eBook Download File size: 1MB Buddhavacana (trans. "the word of the Buddha") is a comprehensive Pali reader intended to enable a student to move directly into reading the Pali Nikayas. Author Glenn Wallis has selected sixteen suttas, each comprising a section of the book. After the each sutta are blank pages where the student can write down their own rendering; a word by word guide to the sutta, with brief grammatical annotations; and at the end of the whole book, polished translations by Wallis himself of all the suttas offered for study. A familiarity with basic Pali grammar is recommended; A Pali Primer by Lily De Silva is an excellent guide for this purpose.This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 0 Review(s) Burmese Monk's Tales - eBook The Monk’s Tales contained in this collection were first told during that dark decade of Burmese history (1876–85), when the coming event of the British conquest of the whole country was perturbing the Burmese people. For the first time since the eleventh century the future of Burmese Buddhism became uncertain, and there was widespread fear, both in Upper Burma still under a Burmese king and in Lower Burma already under British rule, that the final fall of the Burmese kingdom would result in the total extinction of both the national religion and the Burmese way of life. Told with the purpose of allaying this anxiety and fear, these tales give a full and faithful résumé and appraisal of the position of Burmese Buddhism on the eve of the British conquest of 1886. 0 Review(s) Chaṭṭha Saṅgāyana Souvenir Album - PDF This souvenir album contains photos and text documenting the Sixth Buddhist Council. The Sixth Buddhist Council opened on May 17, 1954. Like the preceding councils, its chief objective was to recite, affirm and preserve the genuine wording of the Vinaya, Suttas and Abhidhamma--the pariyatti--as related by the Buddha and his principal disciples. This Council was unique in that the 2,500 learned Theravāda monks who participated came from eight countries--Myanmar, Thailand, Cambodia, Laos, Vietnam, Sri Lanka, India and Nepal--unlike previous councils which had included monks from the host countries only. Mahayana monks and representatives from all Buddhist countries also attended. 0 Review(s) Children of Silence and Slow Time - eBook (PDF) The reflections presented here are the offspring of the author's own silence and slow time in caves, forest monasteries and countless retreats. Those practicing meditation may find refreshment, joy and a challenge to apply their practice in daily life; others may find an observant and empathetic voice in these lines. 0 Review(s) Children of Silence and Slow Time - MP3 Audiobook Preview audio The reflections presented here are the offspring of the author's own silence and slow time in caves, forest monasteries and countless retreats. Those practicing meditation may find refreshment, joy and a challenge to apply their practice in daily life; others may find an observant and empathetic voice in these lines. The audio book of poems is read by author Ian McCrorie. 0 Review(s) Children's Book - Chinese 0 Review(s) Come, People of the World - PDF eBook (Farsi فارسی) This eBook presents a collection of Hindi couplets (dohas), with Farsi (فارسی) translation, chanted by S.N. Goenka in his ten-day Vipassana courses. The doha is a traditional form of inspirational poetry derived from the ancient anutthuba chandas, the poetic form most frequently used by the Buddha. In addition to the basic couplet form, the doha has a rhyme at the end of each line. Many Indian spiritual teachers have used this form as a medium for their teachings and the doha remains even today a strong part of Indian culture. 0 Review(s) Comprehensive Manual of Abhidhamma, A - PDF eBook This modern translation of the Abhidhammattha Sangaha (Manual of Abhidhamma) offers an introduction to Buddhism's fundamental philosophical psychology. Originally written in the 11th or 12th century, the Sangaha has served as the key to wisdom held in theAbhidhamma. Concisely surveyed are Abhidhamma's central themes, including states of consciousness and mental factors, the functions and processes of the mind, the material world, dependent arising, and the methods and stages of meditation. This work presents an exact translation of the Sangaha alongside the original Pali text. A detailed, section-by-section explanatory guide and more than 40 charts and tables lead modern readers through the complexities of Adhidhamma. A detailed introduction explains the basic principles of this highly revered ancient philosophical psychology. Abhidhamma , the third division of the Pitaka, is a huge collection of systematically arranged, tabulated and classified doctrines of the Buddha, representing the quintessence of his Teaching.Abhidhamma, meaning Higher or Special Teaching, is unique in its abstruseness, analytical approach, immensity of scope and conduciveness to one's liberation. In the Abhidhamma, the Buddha treats the dhamma entirely in terms of ultimate reality (Paramattha sacca), analyzing every phenomenon into its ultimate constituents. All relative concepts such as person, mountain, etc. are reduced to their ultimate elements which are then precisely defined, classified and systematically arranged. In Abhidhamma, everything is expressed in terms of khandha, five aggregates of existence; ayatana, five sensory organs and mind, and their respective sense objects; dhatu, elements; indriya, faculties; sacca, fundamental truths; and so on. Relative conceptual objects such as man, woman, etc. are resolved into ultimate components and viewed as an impersonal psycho-physical phenomenon, which is conditioned by various factors and is impermanent (anicca), suffering (dukkha) and without a permanent entity (anatta). Having resolved all phenomena into ultimate components analytically it aims at synthesis by defining inter-relations (paccaya) between the various constituent factors. This volume, a recent update of Ven. Mahathera Narada's classic annotated translation, contains the Pāli text, Bhikkhu Bodhi's lucid, revised translation, and a long introduction by Bhikkhu Bodhi and Ven. U Rewata Dhamma explaining the basic principles of the . It also features 48 charts and tables representing the subject in a visual format, provided by Ven. U Silananada. See also the PTS Pāli edition of the Abhidhammattha Sangaha and the PTS translation Compendium of Philosophy as well as Process of Consciousness and Matter, by Ven. Rewata Dhamma, available as anebook 0 Review(s) Cultivating Inner Peace - PDF eBook Download File size: Paul Fleischman, psychiatrist, author and long-time meditator, writes about the psychology, wisdom and poetry of those who have inspired him in his personal quest for harmony and happiness. The learnable qualities of peaceful living are brought into focus by examining the lives of diverse exemplars such as Mahatma Gandhi, Walt Whitman, Henry David Thoreau, the Buddha, John Muir, Scott and Helen Nearing, and Rabindranath Tagore. His ultimate example is an autobiographical account of his own experience with his practice of Vipassana. The final chapter of the book is a compelling appeal to all people to walk the path of peace as a way of healing the earth itself. This new paperback edition includes a new introduction and a foreword by Professor William Radice, noted Tagore scholar and poet. "We do not create inner peace. We discover it. It is in fact present and available," writes the author. This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 2 Review(s) Daily Practice Handbook - Chinese 0 Review(s) Dana - Video Downloads and Streaming A group of meditators from different countries work as volunteers to make it possible for a group of 70 people to take one of the meditation courses that are organized fortnightly in Dhamma Neru, one of the permanent Vipassana Meditation Centers around the world, run exclusively on donations and by volunteers. 0 Review(s) Dhamma Verses - eBook (PDF) "Dhamma is not found in temples, or sold in the bazaar. Dhamma is not found in books; whoever applies it attains it." (S.N. Goenka—Dhamma Verse 44) S.N Goenka is best known as a teacher of Vipassana meditation—a modern master transmitting an ancient spiritual tradition dating back to the time of the Buddha. But he also carries on another tradition: that of the poet-sage whose words point the way to higher things. Just as the Buddha composed and often taught Dhamma by means of the gatha, or verse, so Mr. Goenka uses the doha, a rhymed couplet, chanted in his resonant voice, to instruct as well as inspire his Hindi-speaking students. This integral part of his teaching method has remained obscure for those who do not understand Hindi. Dhamma Verses is an invitation to seekers everywhere to share the inspiration of Goenkaji's Dhamma poetry. This meticulously translated collection of over 100 of his dohas presents each doha in the original Hindi , as well as in Roman-script Hindi and English. 'If wisdom arises in your mind you become humble and modest, as a branch laden with fruit is sure to bow low.' (S.N. Goenka—Dhamma Verse 92) Also available with an accompanying audio tape from which the dohas have been transcribed 0 Review(s) Dhamma Verses - Video Streaming and Download "Dhamma is not found in temples, or sold in the bazaar. Dhamma is not found in books; whoever applies it attains it." (S.N. Goenka—Dhamma Verse 44) S.N Goenka is best known as a teacher of Vipassana meditation—a modern master transmitting an ancient spiritual tradition dating back to the time of the Buddha. But he also carries on another tradition: that of the poet-sage whose words point the way to higher things. Just as the Buddha composed and often taught Dhamma by means of the gatha, or verse, so Mr. Goenka uses the doha, a rhymed couplet, chanted in his resonant voice, to instruct as well as inspire his Hindi-speaking students. This integral part of his teaching method has remained obscure for those who do not understand Hindi. Dhamma Verses is an invitation to seekers everywhere to share the inspiration of Goenkaji's Dhamma poetry. This meticulously translated collection of over 100 of his dohas presents each doha in the original Hindi , as well as in Roman-script Hindi and English. 'If wisdom arises in your mind you become humble and modest, as a branch laden with fruit is sure to bow low.' (S.N. Goenka—Dhamma Verse 92) Also available with an accompanying audio tape from which the dohas have been transcribed 0 Review(s) Dhammapada - Spanish PDF eBook El Dhammapada es el segundo libro del Khuddaka Nikaya. Esta obra consiste en una introducción y la traducción misma. En la introducción se exploran diversos temas como la ubicación del Dhammapada en el Canon Pali, la importancia del Comentario y el Abhidhamma para poder entender correctamente esta obra, etc. También se incluye una traducción del prólogo del antiguo Comentario y explicaciones acerca de la metodología utilizada para realizar esta traducción. 0 Review(s) Dharma - It's True Nature - Chinese 0 Review(s) Discourse Summaries - Chinese 0 Review(s) Doha Chantings - Streaming Audio Dohas (poetic rhymed couplets) date back to the beginnings of Indian literature. These dohas were composed and are chanted by S.N. Goenka in Hindi. They are often heard during the morning break at the Vipassana meditation centers in India. 4 Review(s) Excursions into the Thought-World of the Pāli Discourses - PDF eBook For those who approach the Buddha's teaching as a system of mental development, this book is a reliable and accessible guide to understanding the significance of themes from the Pāli discourses, including grasping, right view, craving, passion, contemplation of feeling, happiness, and liberation. Bhikkhu Analayo's rare combination of scholarly rigour and extensive meditation experience adds veracity to these studies. 0 Review(s) Gem Set in Gold - Chinese 0 Review(s) Gracious Flow of Dharma - Chinese 0 Review(s) Healing of the Bull, The - Audiobook MP3 One day, into the temple premises where Kapuri the she-elephant, the wise tortoise, and the peacock lived, there arrived a work-worn bull. Kapuri saw him seated in the middle of the temple grounds behind the monks' quarters, looking as though he were weighed down by a world of sorrow. When Kapuri's mahout tied her to the accustomed jak tree after her day's work and went away leaving a heap of kitul palms for her to munch on, Kapuri cast several thoughtful glances in the direction of the bull. He was seated close by, looking like a dejected sack of bones that had been carelessly deposited on the ground. 0 Review(s) In the Hope of Nibbana The words "in the hope of nibbana" are often found printed on invitations to anniversaries or festival meals, sent by the Burmese to their friends. Early in the morning, monks are fed, followed by other invited friends who arrive for a good social meal together. All of this is done, as the invitation reassures, "in the hope of nibbana". Thus does the ordinary Buddhist, himself far from nibbana, honor those who are striving, humbly hoping that his modest charitable efforts will somehow by the process of kammic multiplication add up to a nibbanic sum in the end. Such words characterize the Buddhist ethical endeavor. In the Hope of Nibbana offers a glimpse into the process of a "religion" and a culture struggling to align ethical values with the realities of the modern world. Buddhism is deeply woven into the fabric of life in Burma, now called Myanmar, and the country's insular history has made it an ideal place to experience Buddhism's influence on a culture and people. Dr. Winston L. King, a professor of religious studies, also authored Buddhism and Christianity: Some Bridges of Understanding; A Thousand Lives Away; and Theravada Meditation: The Buddhist Transformation of Yoga. In the Hope of Nibbana was written after two years of study in Burma during the early 1960s; he wrote a postscript for this new edition shortly before he passed away at the age of 92. 0 Review(s) In the Hope of Nibbana - PDF eBook Download File size: The words "in the hope of nibbana" are often found printed on invitations to anniversaries or festival meals, sent by the Burmese to their friends. Early in the morning, monks are fed, followed by other invited friends who arrive for a good social meal together. All of this is done, as the invitation reassures, "in the hope of nibbana". Thus does the ordinary Buddhist, himself far from nibbana, honor those who are striving, humbly hoping that his modest charitable efforts will somehow by the process of kammic multiplication add up to a nibbanic sum in the end. Such words characterize the Buddhist ethical endeavor. In the Hope of Nibbana offers a glimpse into the process of a "religion" and a culture struggling to align ethical values with the realities of the modern world. Buddhism is deeply woven into the fabric of life in Burma, now called Myanmar, and the country's insular history has made it an ideal place to experience Buddhism's influence on a culture and people. Dr. Winston L. King, a professor of religious studies, also authoredBuddhism and Christianity: Some Bridges of Understanding; A Thousand Lives Away; andTheravada Meditation: The Buddhist Transformation of Yoga. In the Hope of Nibbana was written after two years of study in Burma during the early 1960s; he wrote a postscript for this new edition shortly before he passed away at the age of 92. This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 0 Review(s) In the Presence of Nibbāna - Audiobook MP3 This Bodhi Leaf is an essay on the path and the qualities that lead to Nibbana. It was written by Ajahn Brahmavamso, a western monk, who lives and teaches in Australia. 0 Review(s) Insights from an Ancient Tradition (MP3) Addresses by S.N. Goenka and four others to the second "Insights From an Ancient Tradition" conference, held at the Vipassana Meditation Center (Dhamma Dhara) in Shelburne Falls, Massachusetts, USA, September 3 - 4, 2000. The MP3s include questions and answers at the end of each talk. The conference followed a ten-day Vipassana retreat. It was designed so that participants could explore at the intellectual level what they had experienced while meditating. The four presenters at the conference were all Vipassana meditators who live engaged professional lives and who serve as assistants or teachers of Vipassana, appointed by Mr. Goenka. The revered Teacher of Vipassana, who was visiting America for the first time in nine years, had just completed his participation in the Millenium Peace Summit at the United Nations. COMPLETE PROCEEDINGS Spiritual Emotions: Paul R Fleischman, M.D. (79:00; Q&A28:04) Practical Spirituality - The Art and Science of Vipassana: Lemay Henderson, M.D. (60:57; Q&A19:01)Loka: The Buddha's Formulation of the Universe: Richard Crutcher (53:00; Q&A18:57) Science, Objectivity and Vipassana: Peter Kerr, Ph.D. (49:24; Q&A18:59)Concluding lecture by S.N. Goenka: The Science of Mind and Matter (35:03; Q&A14:46) 0 Review(s) Introduction to Vipassana Talks by S.N. Goenka This collection of talks was given by S.N. Goenka during his 2002 visit to North America. The talks were given to the general public at a variety of locations, and serve as both an introduction to Vipassana as well as an inspiration for those already practicing. Each talk is about 60-90 minutes in length and includes a Q&A with Mr. Goenka at the end. 0 Review(s) Journey into Burmese Silence - eBook Born in Ashton upon Mersey, Cheshire, UK in 1900, Marie Beuzeville Byles is best known to Vipassana meditators for her practice of meditation. In Journey Into Burmese Silence (George Allen & Unwin Ltd, 1962), she traces her own story as she first travels to Burma and comes in contact with Vipassana Meditation and then how she returns several times more later in her life to strengthen her practice. At the Maha Bodhi Meditation Centre in Mandalay, she became the student of U Thein who taught as a lay teacher in the tradition of Saya Thet Gyi. U Thein forms the centre of a group of devoted friends that sustain Marie in her struggle and lead her on a pilgrimage of meditation centres across Burma. Byles’ book is a detailed account of the many Burmese practices going by the name ‘Vipassana’. It is a valuable and inspiring book for any true seeker. 0 Review(s) Kalama Sutta Audiobook This is the audiobook version of Soma Thera's translation of the Buddha's discourse to the Kalamas. The instruction of the Kalamas (Kalama Sutta) is justly famous for its encouragement of free inquiry; the spirit of the sutta signifies a teaching that is exempt from fanaticism, bigotry, dogmatism, and intolerance. 0 Review(s) Karma and Chaos - PDF eBook Author and psychiatrist Paul Fleischman explores the interface between psychiatry, science and the timeless teaching of the Buddha in Karma and Chaos. Eight new and collected essays by Dr. Fleischman in this thoughtful work probe the heart of the Buddha's legacy to humanity: self-correction through meditation. Drawing on his many years of practice as a therapist, and as meditation student and teacher, he guides us with authority and humility into the essence of Vipassana meditation as taught by S.N. Goenka, its psychological benefits and perils, and the inextricable foundation of moral actions. This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 1 Review(s) Karma and Chaos French Audiobook Nous n'avons jamais eu autant besoin des bénéfices thérapeutiques à retirer d'une meilleure conscience de soi que dans le monde d'aujourd'hui, dans toute sa complexité. Tout au long de sept essais poétiques et passionnants, le Dr Fleischman explore les connections existant entre la psychiatrie, la science et la méditation. 1 Review(s) Karma I Haos - PDF eBook Pisac i psihijatar Paul Fleischman istražuje dodirne tačke između psihijatrije, nauke i vanvremenskog Budinog učenja u knjizi Karma i Haos. Osam novih i odabranih eseja koje Dr. Fleischman predstavlja u ovoj zbirci ispituju srž Budinog zaveštanja čovečanstvu: samo-korigovanje putem meditacije. Oslanjajući se na svoju višegodišnju praksu kao terapeut i kao student i instructor meditacije, on nas vodi sa autoritetom i poniznošću u suštinu Vipassana meditacije po metodu S.N. Goenke, u njene psihološke koristi i rizike, i nerazmrsivu osnovu moralnog vladanja. 0 Review(s) Life of the Buddha, The - Chinese This classic book, one of Pariyatti's bestsellers, is now available in Chinese. It is a biography of the Buddha, drawn from the original Pali texts and arranged in a way that tells the story of the Buddha's life while explaining his teaching. Though born a prince surrounded by luxury, Gotama Buddha was transformed by realizing that no one escapes suffering. He found, and for the remainder of his life taught, the answer to the great question: Is there a way out of this cycle? This unique biography presents the oldest authentic record of the Buddha's life and revolutionary philosophy. Vivid recollections of his personal attendant Ananda and other disciples bring the reader into the Buddha's presence, where his example offers inspiration and guidance on the path to freedom. 0 Review(s) Life of the Buddha, The - PDF eBook This biography of the Buddha is drawn from the original Pali texts and arranged in a way that tells the story of the Buddha's life while explaining his teaching. Though born a prince surrounded by luxury, Gotama Buddha was transformed by realizing that no one escapes suffering. He found, and for the remainder of his life taught, the answer to the great question: Is there a way out of this cycle? This unique biography presents the oldest authentic record of the Buddha's life and revolutionary philosophy. Vivid recollections of his personal attendant Ananda and other disciples bring the reader into the Buddha's presence, where his example offers inspiration and guidance on the path to freedom. This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 1 Review(s) Light of the Dhamma Each issue of this magazine contained a wide selection of articles submitted to the editors. Among the notable writers whose works were found in its pages are many Venerable Mahatheras, as well as lay writers. Topics of these articles included updates on the Council’s recitation, various aspects of the Buddha’s teachings, and practical application of these teachings in day-to-day life. 0 Review(s) Maha Bodhi Journal - U Ba Khin Memorial - PDF Sayagyi U Ba Khin passed away on January 19, 1971. The April 1972 issue of The Maha Bodhi, the journal of the Maha Bodhi Society of India, was printed to commemorate his passing. It contains articles and letters by his students and his students’ students. 0 Review(s) Maha Bodhi Journal - Vipassana Issue PDF The August - October 1977 issue of The Maha Bodhi, the journal of the Maha Bodhi Society of India, contained articles and letters by students of S.N. Goenka. Especially inspiring are several articles stemming from the 1975 course in the Central Jail, Jaipur. 0 Review(s) Mahasatipatthana Sutta - PDF eBook The Mahasatipatthana Sutta eBook in English and Pāli. This annotated translation of the Mahāsatipaṭṭhāna Sutta, the primary discourse in which the Buddha describes the practice of meditation in detail, is intended for use in the meditation courses on the Satipaṭṭhāna Sutta as taught by S.N. Goenka. It will be of interest to any serious student of meditation or of the Buddha's teaching. 0 Review(s) Meditation for All Meditation for All, by Ngon Som, is named as such since the Dhamma discovered by the Buddha is the universal law, the law of nature, which can be beneficial to anyone who is able to follow diligently the Noble Eightfold Path, summed up in three groups of sīla(morality), samādhi (concentration) and paññā (wisdom). Gotama Buddha, just like all the Buddhas in the past, found out this law due to his pāramī (perfections). Thus, the Buddha-Dhamma is not a monopoly but the possession of all, whether Christian, Jain, Muslim, Hindu, or Buddhist. This book is intended to inspire those who undertake the actual practice of sīla, samādhi and paññā enabling them to come closer to the goal of full liberation. 0 Review(s) Meditation Now - PDF eBook (Farsi فارسی) This collection of talks and writings by S. N. Goenka, translated to Farsi (فارسی), offers a fine introduction to Vipassana and its application in daily life. Published to commemorate his 2002 North American tour, the book includes three talks given to world leaders at the World Economic Forum, Davos, and a previously unpublished interview conducted by Alan Atkisson. 0 Review(s) Mettā - The Philosophy and Practice of Universal Love - Audiobook MP3 Download size: 94 MB Preview audio This is the audiobook version of this booklet, in which the founder of the Maha Bodhi Society in India explains the ethics, the psychology, the blessings and power of mettā, with instructions on the traditional practice of metta-bhavana meditation. "But let not metta be mistaken as a mere sentiment. It is the power of the strong. If the leaders from different walks of life were to give metta a fair trial, no principle or guideline to action would be found to possess greater efficiency or fruitfulness in all spheresÖ.If man decides to substitute metta as a policy of action for aggression and ill will, the world will turn into a veritable abode of peace. For it is only when man shall have peace within himself, and boundless goodwill for others, that peace in the world will become enduring." (p. 47) 1 Review(s) Moon Appears When the Water is Still, The - MP3 Audiobook Culled from the Buddha's teaching, contemporary literature, and the author's own life lessons, this book is a gently humorous, powerful yet sweet gathering of story-poems, offered as a help when read or recalled at the time when they are most needed. Those practicing meditation may find refreshment, joy and a challenge to apply their practice in daily life; others may find an observant and empathetic voice in these lines. 2 Review(s) Moon Appears When the Water is Still, The - PDF eBook Culled from the Buddha's teaching, contemporary literature, and the author's own life lessons, this book is a gently humorous, powerful yet sweet gathering of story-poems, offered as a help when read or recalled at the time when they are most needed. Those practicing meditation may find refreshment, joy and a challenge to apply their practice in daily life; others may find an observant and empathetic voice in these lines. This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. Price: $4.95 3 Review(s) On Living Life Well - PDF eBook Download File size: 1.6MB This collection of talks by internationally known Buddhist scholars, given as part of Colgate University study-abroad programs, presents complex Buddhist insights into living life guided by the Noble Eightfold Path, and how to live more freely through it. Set in the context of Sri Lankan culture,topics include: Psychological well-being, The basis for ethical living, Discerning meaning in this life, The centrality of meditation, The monastic experience, Dimensions of historical development of Theravāda tradition in Sri Lanka, Patterns of formation, A way to respond constructively to our global human foibles,Explanations of ancient religious practices still current today.Engaged discussions with American students and question-and-answer sessions are included. 0 Review(s) One Hour Group Sitting (Sayagyi U Ba Khin) MP3 Download and Streaming This recording of Sayagyi U Ba Khin, recorded in Burma, is for old students of Vipassana. This one-hour group sit begins with a few minutes of chanting followed by silence and ending chanting. 0 Review(s) Pali Workbook - eBook (PDF) This PDF workbook offers the student of Pāli exercises, drills and even a crossword puzzle using vocabulary drawn from a 10-day course with S.N. Goenka. Designed with both beginning and continuing students in mind, and created with internal links and bookmarks for ease of use. Additional Pāli language learning resources, such as free downloadable flash cards, puzzles, quizzes, and advanced courses are available at the Pariyatti Learning Center. 0 Review(s) Pure and Simple: Teachings of a Thai Buddhist Laywoman - Chinese In the twentieth century, Upasika Kee grew to become one of the most famous teachers in Thailand-male or female! This is even more remarkable because, rarer still, she was not a monastic but a layperson. Her relentless honesty, along with her encouraging voice, is one reason so many contemporary Buddhist teachers recall Upasika Kee so fondly, and so often. 0 Review(s) Quiet Mind, The - Audiobook The Quiet Mind is a classic (and true) story of a spiritual odyssey. John Coleman, a CIA agent in Asia in the 1950's, is forced to resign when his cover is blown. He embarks on a vigorous pursuit of a different sort: a quest for spiritual truth. Coleman travels through India, Burma, Japan and Thailand and encounters such legendary teachers as Krishnamurti, Maharishi, D.T. Suzuki and Sayagyi U Ba Khin. His search for peace of mind and liberating insights comes to fruition in Yangon (Rangoon) under the tutelage of the great Vipassana meditation master U Ba Khin. First published in 1970, The Quiet Mind has been out of print for many years; this new edition will be welcomed by a new generation of seekers and those already familiar with it. 3 Review(s) Quiet Mind, The - PDF eBook The Quiet Mind is a classic (and true) story of a spiritual odyssey. John Coleman, a CIA agent in Asia in the 1950's, is forced to resign when his cover is blown. He embarks on a vigorous pursuit of a different sort: a quest for spiritual truth. Coleman travels through India, Burma, Japan and Thailand and encounters such legendary teachers as Krishnamurti, Maharishi, D.T. Suzuki and Sayagyi U Ba Khin. His search for peace of mind and liberating insights comes to fruition in Yangon (Rangoon) under the tutelage of the great Vipassana meditation master U Ba Khin. First published in 1970, The Quiet Mind has been out of print for many years; this new edition will be welcomed by a new generation of seekers and those already familiar with it. This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable.Download File size: 3MB 3 Review(s) Requisites of Enlightenment, The - PDF eBook In recent years, many people in the West have been exposed to the teachings of the Buddha through the practice of Vipassana meditation as taught by S.N. Goenka. Mr. Goenka was born in Burma (now Myanmar) where he learned this technique of meditation from Sayagyi U Ba Khin, who had in turn been taught by Saya Thetgyi. Saya Thetgyi had the fortune to learn Vipassana from the highly respected scholar and meditator monk Ledi Sayadaw. In The Requisites of Enlightenment, the first of Ledi Sayadaw's books to be published in the West, he explains the bodhipakkiya dhamma: the 37 requisites of enlightenment. This book is valuable to those interested in understanding the Buddha’s teaching at a deeper level, while providing the inspiration to continue walking step by step on the path. 0 Review(s) Seeds of Awareness - DVD Seeds of Awareness documents modern children's experiences with Anapana meditation. This breath awareness technique dates back to the Buddha. Today it is available in short courses tailored for children and teens. The film outlines the course process and impact. In interviews, participants, parents and teachers talk of how Anapana helps in dealing with the pressures of school, family and social life, as well as the challenges and benefits - calmness, improved concentration and compassion 4 Review(s) Seeds of Awareness - Video Downloads and Streaming Seeds of Awareness documents modern children's experiences with Anapana meditation. This breath awareness technique dates back to the Buddha. Today it is available in short courses tailored for children and teens. The film outlines the course process and impact. In interviews, participants, parents and teachers talk of how Anapana helps in dealing with the pressures of school, family and social life, as well as the challenges and benefits - calmness, improved concentration and compassion. 0 Review(s) Short Biography of Ledi Sayadaw, A - eBook The late Venerable Ledi Sayadaw was a highly developed and respected monk in Burma, both in pariyatti (intellectual/ scriptural knowledge) and in patipatti (practice/ meditation). He lived from 1846 to 1923. He is also known as the first monk there to teach Vipassana meditation to lay persons (people who are not monks). One of his leading students was a lay farmer Saya Thetgi, who the Sayadaw instructed to also teach others. One of his students was Sayagyi U Ba Khin, the great lay teacher of S.N. Goenka. Following is an introduction to Ledi Sayadaw and this biography by Goenka. "There are no words appropriate or adequate to express my feelings of deep gratitude towards my great-grand-Dhamma teacher, the most reverend late Ledi Sayadawgyi. He was the most brilliant star in the galaxy of Dhamma teachers of this age, both in the fields of Pariyatti as well as Patipatti. The present book on his life is written by Agga Maha Saddhamma Jotika Dhaja Venerable U Nyanissara of Sagaing Sitagu monastery. He is one of the leading personalities in the present day Myanmar Saṅgha. It is all the more a pleasure to learn that this book was written while Venerable Sayadaw visited Dhammagiri, Igatpuri (India) to practise the Vipassana technique as taught by Ledi Sayadaw. May the readers of this book get inspired to walk on the path of liberation and attain real peace. Metta Cettena" by U S.N. Goenka 0 Review(s) Simple Path, A - Streaming Video A 21 minute introduction to Vipassana video with excerpts of an interview with S.N. Goenka while he was visiting the Vipassana Meditation Center in Belgium. Includes topics such as: What is Vipassana, The Practice of Vipassana, A Universal Technique, and the Relevance of Vipassana. 0 Review(s) Time to Breathe - Video Streaming and Download A lovely video about children's Anapana meditation courses in the U.K. It chronicles the experience of local school children as they attend a course at the Dhamma Dipa Vipassana meditation center near Hereford, England. 0 Review(s) Timeless Mountains, Ceaseless Change - Audio MP3 Download Paul Fleischman, M.D., psychiatrist, meditator and author invites you to journey through the ancient mountains of Newfoundland to the timeless practice of Vipassana meditation in this public talk given at Antioch University in Seattle. Dr. Fleischman links these topics and imbues them with the significance of time and change. Includes a lively question and answer session with the audience. Recorded in 1998. About 100 minutes in length. 0 Review(s) Ven. Webu Sayadaw: Anthology of a Noble One - MP4 Video Download This video looks at the life of one of Burma's most renowned and respected monks, Webu Sayadaw, who was recognized as having reached nibbāna. Using interviews and archival footage, the series examines Webu's life, teachings, and influences on modern day meditation movements. 0 Review(s) Vipassana, Its Relevance to Present World - Streaming Audio A thorough exposition of the technique of Vipassana and its relevance to social change, given by S.N. Goenka at the inaugural session of a seminar at the Indian Institute of Technology, New Delhi. Goenkaji describes how Vipassana helped masses of people at the time of the Indian Emperor Asoka, and how it is helping practitioners today, including the inmates of Tihar Jail. This public talk will be interesting to non-meditators as well as those who practice Vipassana. Taped in New Delhi, April 15, 1994, 58 min. Also available as a CD 0 Review(s) Vision of Dhamma - PDF eBook Download File size: 1.2MB The distinguished German scholar-monk Nyanaponika Thera explains some of the core issues in the teachings of the Buddha in lucid and accessible language. His The Vision of Dhamma, an intuitive look into the real nature of existence, is a modern "Guide for the Perplexed". Nyanaponika incorporates a deep and rich knowledge of the recorded teachings of the Buddha with his native understanding of issues of importance to the modern Western mind in an exploration of topics such as Kamma (Karma), Nibbana (Nirvana), Devotion in Buddhism, and the Way to Freedom from Suffering. This eBook is in PDF format, which can be read on any eBook reader which can display PDF files, and on computers. PDF eBooks are not printable. 1 Review(s) What Buddhism Is - eBook This booklet contains the transcriptions of a series of three lectures given in 1951 by Sayagyi U Ba Khin. The lectures were given at the request of a religious study group headed by two Americans. They contain a summary of the life of the Buddha and his teachings. 0 Review(s) You Can Never Speak Up Too Often for the Love of All Things- MP3 Audiobook Preview audio Audio book You Can Never Speak Up Too Often for the Love of All Things, Poems based on themes from meditation, inspired by the hope of promote loving kindness and kinship through the realization of impermanence. Influenced by classical poetry, anchored in social and ethical values, the author attempts to integrate scientific thought with poetic and reverential awareness of the natural world. 3 Review(s)