Often people who have been attending classes feel inspired to begin a regular meditation practice. What’s the best way to start?

Fortunately, Venerable Geshe-la has prepared a perfect manual for meditation. The  book is called The New Meditation Handbook. In this book you will find all the instructions you need for your practice. The essentials of how to begin your practice, how to set up a shrine, the background knowledge required for meditation and a list of the benefits of meditation.

In the Appendix at the back you will find Prayers for Meditation which you can use as a preparation before you meditate to ensure that your mind is filled with positive energy, free from obstacles and blessed by inspiration. With these preparatory practices, meditation is easy. If you wish to listen to these prayers there is a recorded version on the CD Songs of Good Fortune.

Both The New Meditation Handbook and Songs of Good Fortune will be available at all our classes.

You can begin your practice in this way…

1. Consider how important your peace of mind is. Maintaining a peaceful mind during your day will benefit everyone you connect with; friends, family, co-workers… everyone.

2. Make an intention to begin a regular meditation practice to cultivate and maintain a peaceful state of mind.

3. Read the preliminary sections of The New Meditation Handbook so you understand how to meditate.

4. Find a regular time during your day when you can unplug the phone, close the door and have some space to practice. Let your family know you will be concentrating so they will be mindful to avoid disturbing your meditation.

5. Recite Prayers for Meditation and concentrate on the meaning of the blessed words.

6. Pause just after “Receiving Blessings” which follows “The Prayer of the Stages of the Path”. Read the contemplation section of one of the twenty-one meditations. Create a clear understanding of the object of meditation.

7. When you have reached a clear object of meditation, put the book down and spend time focusing single-pointedly on the special feeling or understanding arising in your mind.

8. Watch your mind with mindfulness and alertness to remain with the object for as long as possible. If you mind wanders away, bring it back gently but firmly to the object.

9. Try to meditate for at least 10min. Ideally meditation would be 20min. – 30min. to give your mind time to become familiar with the object. It is more important to have a regular short meditation each day, rather then long periods of meditation done infrequently.

10. Finish reciting Prayers for Meditation and dedicate your merit to the welfare of all living beings.

11. During the meditation break, continuously use mindfulness and alertness to keep your new understanding with you. Try practically to integrate your understanding into your life. For example, if you meditated on ‘Cherishing Love’, try to maintain a feeling of loving-kindness during your interactions with everyone.

You can practice one stage of the twenty-one meditations each day. In this way you will become familiar with the entire path to enlightenment and see how each stage supports the others. It is very helpful to continue attending meditation classes. The best way to receive continuous enthusiasm for practice is to meet with other practitioners.

On September 14 we will be starting a new Meditation 101 course. Please join us!

If you have been meditating for a while, you may wish to use the prayers Heart Jewel instead of Prayers for Meditation to connect more deeply to the lineage blessings of the Kadampa Tradition.

If you have any questions or need personal advice, please email us at info@ModernBuddhist.ca

Good luck!