Practical Instructions for Meditation (11 Nov 2012)

Gyalwai Nyugu’s teaching during evening practice session on 11th November 2012

During meditation, the mind must not be too tight, nor too relaxed. If it is too tight, it is easy to get drowsy or dull. If it is too relaxed, the mind tends to become distracted and wander. The mind should be balanced between relaxation and tightness. Just like the strings of a guitar. You can blink your eyes, but do not look around. If you have excess saliva, swallow, it is fine. There is no need to be nervous or anxious. If your legs are painful, then you can move them, but do your best not to disturb the other people.


After the meditation, do not immediately begin to talk heedlessly, the best is to recite mantras, such as the heart mantra of Avalokiteshvara or Vajrasattva. This way, you can sustain the energy of your meditation for very long.

Before and after meditation, refrain from discussing meaningless topics, they will affect the efficacy of your meditation. If you have to discuss some matters related to the Dharma, it is best to do it at least 5 minutes after your meditation has finished.

My dear new students, there is no need to be tense, meditation is very simple. Just choose an object to focus on in front of you and place your attention on that object. Relax and breathe normally. Your mind will possibly frequently be distracted, wander from that object, but you should bring it back to the object. Training in this manner will eliminate your adverse emotions, and slowly transform them into positive emotions. Slowly, your job efficacy will increase and the ability to accomplish matters will be augmented. Harmony in your family will also increase.

practicalmeditation-2After the meditation, some people’s waists or backs may ache, or they may even suffer from diarrhea, they may even perspire profusely or certain parts of their body which suffer old ailments may feel more sensitive. This proves that meditation has been effective. This may indicate the purification of negative karma.

I will join you in generating the motivation, meditation and dedication of merits. Everyone should joyfully make dedications to complete the practice. In this way, the obstacles of practice will gradually decrease while the accumulation of merits will increase.

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