Starting a Meditation Practice

This ancient Tibetan Meditation practice can bring you peace, joy, and ultimately, full realization. If you are new to meditation, or new to this tradition, we recommend starting with the free course below.

In Ligmincha we use prayers, breathing exercises and movement to help us enter into meditation. Anyone can use these simple practices, wherever they happen to be.

Starting a Meditation Practice

This ancient Tibetan Meditation practice can bring you peace, joy, and ultimately, full realization. If you are new to meditation, or new to this tradition, we recommend starting with the free course below.

In Ligmincha we use prayers, breathing exercises and movement to help us enter into meditation. Anyone can use these simple practices, wherever they happen to be. 

Syllabus

This course is presented in four parts:

;

Connecting with Your Inner Stillness and Silence

;

Using the Breath to Calm the Mind

;

Expanding Your Meditation Practice through Calm Abiding

;

Awakening the Sacred Body with Tsa Lung

Each part includes an introduction and a series of short videos from 2 to 13 minutes in length. The videos include explanations of the meditation methods, demonstrations, and guided meditation sessions, everything you need to support your practice.

Part 1:
Connecting with Your Inner Stillness and Silence

To take full advantage of the challenges in our life so that they become the doorways to healing and positive development, we need to discover where to look: go to stillness, go to silence, go to spaciousness.

Connecting with Your Inner Stillness and Silence is divided into five sections: Benefits of Spiritual Practice and Meditation, Correct Posture for Meditation, Meditating on Stillness & Spaciousness, Dedicating our Practice and Guided Meditation on Stillness and Spaciousness with Dedication. It is designed to provide you with a good foundation for starting a meditation practice.

Take your time as you go through the videos, and become familiar with these techniques by practicing them several times before moving to the next part of the course.

Part 1, section 1:
Benefits of Spiritual Practice and Meditation

Tenzin Wangyal Rinpoche describes how cultivating our self-awareness through meditation can change many dimensions of our lives.

Benefits of Spiritual Practice & Meditation
How Long to Practice?
Creating a Sacred Space for Meditation
Establishing a Meditation Practice
When to practice?

Part 1, Section 2:

Correct Posture for Meditation

 Explains how to sit for meditation and why this posture is important. 

Why Posture is Important
Five Point Meditation Posture Instructions

Part 1, section 3:

Meditating on Stillness & Spaciousness

Introduces the method for meditating upon stillness, and expanding our awareness of space, a deeply relaxing practice that opens us to our true nature.

Finding Stillness Within
Finding Stillness Within Spaciousness

Part 1, section 4:

Dedicating our Practice

Explains the benefits of closing our meditation session with a dedication prayer, in which we dedicate our practice for the benefit not only of ourselves, but for all beings.

Why we Dedicate the Fruit
of Practice
How to Recite the Dedication Prayer,
in Tibetan and English
Dedication Prayer in English and Tibetan

Part 1, section 5:

Guided Meditation on Stillness and Spaciousness with Dedication

A meditation that integrates all the techniques taught in the previous four sections.

Guided Practice

In addition to the guided meditation video, we also provide a MP3 audio recording of the same practice that you may download.

Part 2:

Using the Breath to Calm the Mind

In this second part of the course, Tenzin Wangyal Rinpoche introduces the 9 Breathings of Purification, a simple meditation technique that helps us release our agitation, desire, and fear.

This method involves the visualization of three energetic channels within our body, through which we move the subtle winds or prana by using our breath.

You can use 9 Breathings of Purification to bring more clarity and balance when you feel stressed, upset or dull. And it is even more powerful when used in your formal sitting meditation session.

We hope that you deeply enjoy the benefits of this practice.

Diagram showing the Three Channels.

Part 2, section 1:
Introduction to the 9 Breathings of Purification

Tenzin Wangyal Rinpoche introduces the purpose and method of the 9 Breathings technique.

The Nine Breaths of Purification
The Three Channels and How to Visualize Them
The Nine Breaths of Purification – Basic Instructions and Demonstration
The 3 Channels
The Winds, the Rider & the Horse
9 Breathings written Practice Guide

Part 2, section 2:
Guided Meditation using the 9 Breathings, Stillness & Dedication

A guided practice that combines all the elements learned in the first two sections of the course.

Guided Practice of the Nine Breaths of Purification

In addition to the guided meditation video, we also provide a MP3 audio recording of the same practice that you may download.

Part 3:
Expanding Your Meditation Practice through Calm Abiding

Calm abiding, also known as zhine or shamatha, is the natural expansion of our meditation practice. With the practices of stillness and the 9 Breathings of Purification, we connect with a stillness and openness within our being that renews, refreshes and heals. Once we have connected with the still presence within, we can continue resting in that space through calm abiding, extending our practice for as long as we like.

In this part of the course Tenzin Rinpoche introduces the methods of calm abiding, and describes specifically how to apply them to our meditation on stillness of the body so that we may enter into an even deeper level of awareness. You will also learn the underlying principles of calm abiding so that you may apply the technique to many other forms of meditation practice.

The ability to maintain focused attention and abide in clear, open awareness not only enables you to live more fully in the present, it also cultivates spiritual awakening.

Part 3, section 1:
Introduction to the Practice of Calm Abiding – Zhine

The role of calm abiding in meditation practice.

The Role of Calm Abiding

Part 3, section 2:
The Method and Result of Calm Abiding

How to practice calm abiding, and the resulting expansion of our awareness.

How to Practice Zhine
The Results of Practicing Calm Abiding

Part 4:
Awakening the Sacred Body with Tsa Lung

Tsa Lung is a series of five physical movements that use breath and intention to open and release blockages in the five major chakras located along the central channel.

Practicing Tsa Lung opens and clears the mind and brings healing and balance to the physical body. Through our body, we can connect to deep aspects of our being, and experience the sacredness present within our own body.

In the videos, Tenzin Wangyal Rinpoche gives an introduction to the principles embodied in the Tsa Lung exercises and then demonstrates each of the five movements. We recommend repeating each movement three times and resting in spaciousness for some time between each of the five movements.

Performing the Tsa Lung exercises at the beginning of your practice session will make it easier to enter into a deep meditation

 

Part 4, section 1:
Tsa Lung Explanation and Demonstration

Bringing the mind and breath together with specific body movements can help you connect to your inner wisdom and achieve a relaxed yet aware state of mind.

Introduction and Explanation of the Tsa Lung Exercises
The Life Force Wind Movements
All Pervasive Wind Movements
The Upward Moving Wind
Movements
Fire Like Wind Movements
Downward Clearing Wind Movements
Tsa Lung written Practice Guide

A simple introduction to the Tsa Lung practices.

Starting a Meditation Practice 2

This 2nd course builds upon the 1st one to add two important components to your meditation practice:

The 3 Doors and the 3 Refuges

The 3 Doors are our Body, Speech and Mind. Sometimes our Body, Speech and Mind can be our greatest obstacles, but with the correct intention and method, they become doorways to deep inner experiences, peace, and wisdom. 

Through the Body we can experience deep stillness, a stillness that brings peace and healing to all aspects of our being. Through the doorway of Speech we can connect to a powerful silence and clarity, the source of wisdom. Through the doorway of Mind we can experience a spaciousness that is infinite, and filled with luminous clarity. 

These experiences of stillness, silence, and spaciousness are our Inner Refuge, which helps us heal our pain and reconnect with our true source of inner wisdom.

Guru Yoga

Guru, or lama, means teacher, and Yoga means to unify the mind. Guru Yoga is a way to connect and unify our mind with the minds of the enlightened masters of the lineage, to receive their blessings, guidance, and protection. Through the Guru Yoga prayer and accompanying visualization, we deepen and stabilize our meditation practice.

In this course, Tenzin Wangyal Rinpoche also gives guidance on how to connect and relate to one’s teacher, and how to integrate these practices with others you have learned in part one of the course. He also shares how you can continue to deepen your meditation through other opportunities for study and practice.

 

Starting a Meditation Practice, From the Bön Tradition of Tibet, Part 2 is a free course available at Ligmincha Learning.

Starting a Meditation Practice 2

This 2nd course builds upon the 1st one to add two important components to your meditation practice:

The 3 Doors and the 3 Refuges

The 3 Doors are our Body, Speech and Mind. Sometimes our Body, Speech and Mind can be our greatest obstacles, but with the correct intention and method, they become doorways to deep inner experiences, peace, and wisdom.

Through the Body we can experience deep stillness, a stillness that brings peace and healing to all aspects of our being. Through the doorway of Speech we can connect to a powerful silence and clarity, the source of wisdom. Through the doorway of Mind we can experience a spaciousness that is infinite, and filled with luminous clarity.

These experiences of stillness, silence, and spaciousness are our Inner Refuge, which helps us heal our pain and reconnect with our true source of inner wisdom.

Guru Yoga

Guru, or lama, means teacher, and Yoga means to unify the mind. Guru Yoga is a way to connect and unify our mind with the minds of the enlightened masters of the lineage, to receive their blessings, guidance, and protection. Through the Guru Yoga prayer and accompanying visualization, we deepen and stabilize our meditation practice.

In this course, Tenzin Wangyal Rinpoche also gives guidance on how to connect and relate to one’s teacher, and how to integrate these practices with others you have learned in part one of the course. He also shares how you can continue to deepen your meditation through other opportunities for study and practice.

Starting a Meditation Practice, From the Bön Tradition of Tibet, Part 2 is a free course available at Ligmincha Learning.

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Help Continue Our Mission

Your donation contributes to our mission of preserving the Bön Buddhist tradition of Tibet. All donations will be used to help further Tenzin Wangyal Rinpoche’s vision and the mission of Ligmincha International.

contact
US

Help Continue Our Mission

Your donation contributes to our mission of preserving the Bön Buddhist tradition of Tibet. All donations will be used to help further Tenzin Wangyal Rinpoche’s vision and the mission of Ligmincha International.

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