practice

This ancient Tibetan Meditation practice can bring you peace, joy, and ultimately, full realization. Anyone can use these simple practices, wherever they happen to be. 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. If you are new to meditation, or new to this tradition, we recommend starting with the free course, below. Files that you can print out and use at home are below.

Getting started:

These free, self-paced courses are designed for people who would like to begin meditating on a daily basis. Tenzin Wangyal Rinpoche, the founder and principle teacher of Ligmincha International, provides instruction for simple practices that anyone can do on their own including: a meditation on stillness and spaciousness, the Nine Breathings of Purification, Calm Abiding, Tsa Lung exercises, the 3 Doors, and Guru Yoga.

dedication prayer

In English and Tibetan

Guided Meditation Archivo 14.5MB

Starting a Meditation Practice, From the Bön Tradition of Tibet, Part 1

1. Connecting with Your Inner Stillness and Silence

Introduction to Connecting with Your Inner Stillness and Silence

Overview and instructions for the first section of the course.
Connecting with Your Inner Stillness and Silence is designed to provide you a good foundation for meditation practice. There are many ways that this simple method can be expanded upon, as you will see in later parts of this course.

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This first part of this course is divided into five sections. In the first section, Benefits of Spiritual Practice and Meditation, Tenzin Wangyal Rinpoche describes how cultivating our self awareness through meditation can change many dimensions of our lives. The second section, Correct Posture for Meditation, explains how to sit for meditation and why this posture is important. The third section introduces the method for meditating upon stillness, and expanding our awareness of space, a deeply relaxing practice that opens us to our true nature.

The fourth section, 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. The fifth part, Guided Meditation on Stillness and Spaciousness with Dedication, is a meditation that integrates all the techniques taught in the previous four sections. In addition to the guided meditation video, we also provide a MP3 audio recording of the same practice that you may download.

Take your time as you go through the videos. You may find that viewing some of them multiple times gives you a deeper understanding. We suggest you become quite familiar with these techniques by practicing it several times before moving to the next part of the course.

Try to establish a regular meditation time in your daily schedule, ideally in the morning, and stick with it. A meditation session in the morning has a powerful positive effect for the rest of our day. And of course, meditation gives its greatest benefits when it is done regularly.

We hope that you enjoy this first part of the course!

dedication prayer

In English and Tibetan

Guided Meditation Archivo 14.5MB

Benefits of Spiritual Practice & Meditation

Six brief videos that explore the benefits of developing a meditation practice

Benefits of Spiritual Practice & Meditation

How Long to Practice?

Creating a Sacred Space for Meditation,

Establishing a Meditation Practice

When to practice?

Correct Posture for Meditation

The proper method to sit for meditation

Why Posture is Important

Five Point Meditation Posture Instructions

Meditating on Stillness & Spaciousness

Finding Stillness Within

Finding Stillness Within Spaciousness

Dedicating Our Practice

Why we Dedicate the Fruit
of Practice

How to Recite the Dedication Prayer,
in Tibetan and English

Guided Meditation on Stillness and Spaciousness with Dedication

Guided Practice

2. Using the Breath to Calm the Mind

Explore the power of breath to release densities of body, energy, and mind, and guide us into a clearer, more fluid sense of self. 

Introduction to Using the Breath to Calm the Mind

In this second part of the course, Tenzin Rinpoche introduces the 9 Breathings of Purification, a simple meditation using the breath 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.

The 9 Breathings can be performed on their own, or combined with other meditation practices. In the guided meditation session provided in this part of the course the 9 Breathings are combined with the meditations on stillness and spaciousness that you learned in the first part of the course.

We think that you will find that using this simple technique with only nine breaths that the mind will become more calm, focused and stable. You can use this technique any time during your day when you feel stressed, upset or dull, to bring more clarity and balance to your mind. 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.

 

9 Breathings written Practice Guide

Diagram showing the Three Channels

Download MP3 of Guided Meditation Archivo

Introduction to the 9 Breathings of Purification

The Nine Breaths of Purification (2:43)

How Long to Practice?

Creating a Sacred Space for Meditation,

Establishing a Meditation Practice

When to practice?

Guided Meditation using the 9 Breathings, Stillness & Dedication

Guided Practice of the Nine Breaths of Purification

3. Expanding Your Meditation Practice through Calm Abiding

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.

Introduction to 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. Through calm abiding we have the opportunity to discover even deeper states of awareness and renewal.

Introduction to the Practice of Calm Abiding - Zhine

The role of calm abiding in meditation practice

The Role of Calm Abiding

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

4. Awakening the Sacred Body with Tsa Lung

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 to Awakening the Sacred Body with Tsa Lung

physical movements that use the breath and intention to open and release blockages that we hold in five major chakras located along the central channel. Practicing the tsa lung exercises 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 come to experience the sacredness present within our own body.

In the videos in this part of the course Tenzin Rinpoche gives an introduction to the principles embodied in the tsa lung exercises, and then demonstrates each of the five movements. For the best benefit from the tsa lung exercises we recommend repeating each movement three times, and resting in spaciousness for some time between each of the five movements.

The tsa lung exercises can be used by themselves, or combined with the other practices you have learned in this course. Performing the tsa lung exercises at the beginning of your practice session will make it easier to enter into a deep meditation on stillness and rest in calm abiding.

If you would like to study tsa lung and the 9 Breathings more in greater details we recommend Tenzin Rinpoche’s book, Awakening the Sacred Body, available from the Ligmincha bookstore and many other booksellers worldwide.

Tsa Lung written Practice Guide Archivo

A simple introduction to the Tsa Lung practices.

Tsa Lung Explanation and Demonstration

Introduction and Explanation of the Tsa Lung Exercises

The Upward Moving Wind
Movements

The Life Force Wind Movements

Fire Like Wind Movements

All Pervasive Wind Movements

Downward Clearing Wind Movements

Starting a Meditation Practice, From the Bön Tradition of Tibet, Part 2

Welcome to part 2 of our introductory course, Starting a Meditation Practice, from the Bön tradition of Tibet. The purposes of this course are to provide everyone with a good foundation for a meditation practice, and to share some simple methods to help calm the mind and connect to our Inner Refuge.

We build upon part one of the course, so it is important to first study and practice the methods taught there before beginning this part of the course. In this section we add two important components:

Using the 3 Doors to connect to the 3 Refuges
Using the guru yoga prayer to connect with the lineage and all our teachers

Welcome to part 2 of our introductory course, Starting a Meditation Practice, from the Bön tradition of Tibet. The purposes of this course are to provide everyone with a good foundation for a meditation practice, and to share some simple methods to help calm the mind and connect to our Inner Refuge.

We build upon part one of the course, so it is important to first study and practice the methods taught there before beginning this part of the course. In this section we add two important components:

Using the 3 Doors to connect to the 3 Refuges
Using the guru yoga prayer to connect with the lineage and all our teachers

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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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