Programs > Joy of Living Meditation Group Program

Series IV – Calming the Mind - Going Deeper

Part I – Stabilizing awareness

Points to Consider
When we experience deeply conditioned habits or strong emotions, the process of stabilizing awareness can become tiring. To work with this situation, we can look at different aspects of our experience as a way of keeping the mind fresh while at the same time strengthening our capacity to be aware.

Questions for Discussion

• When we keep getting overwhelmed by an emotion, what can we do to stabilize awareness?
• What does Mingyur Rinpoche mean by "stepping back" from an emotion? How can this be helpful?
• Is it ever ok to take a break? Does that mean we begin all over again?

Daily Meditation Practice
On the cushion: When challenging emotions occur, review the steps to help stabilize awareness.

Off the cushion: When you notice some form of resistance to a person or experience, play with using different supports of meditation to stay present.

Reading: Joyful Wisdom 225-239

Part II – Nuts and Bolts: The how, when and where of meditation practice 

Points to Consider
The nuts and bolts of meditation practice are a very personal matter. There is no "right" way to meditate. Rather, each of us has to experiment and find the right place, time, and object of meditation.

Questions for Discussion

• How does one choose what to meditate on? What is the role of enthusiasm and inspiration in maintaining a daily practice?
• How long should one meditate? If we push ourselves and meditate for long periods, how is this likely to impact our practice in the long run?
• What does Mingyur Rinpoche mean by the phrase "short times, many times"? How can we integrate this principle into our formal practice? Into our everyday lives?

Daily Meditation Practice
On the cushion: Make a commitment to practice on the cushion every day for a week. Pick a time of day and period that is easiest for you. Do not over-commit yourself or bite off more than you can chew. When you sit, make the aspiration to benefit others and then rest in open awareness for brief periods. Conclude by dedicating whatever good has come of your practice to the welfare of all beings.

Off the cushion: Pick one form of meditation that has been helpful to you in daily life and bring it into your daily routine as much as you can, alternating with periods of resting in open awareness.

Reading: Joy of Living 193-200

Part III – Temporary experiences, lasting realization: Working with the ups and downs of daily practice

Points to Consider
In meditation, as in life, we may experience highs one day and lows the next. The trick lies in not getting caught up in trying to avoid the lows and perpetuating the highs. In other words, the intention to meditate is more important than what actually happens when you meditate.

Questions for Discussion

• What is likely to happen if we bring a strong set of expectations to our practice?
• How can pleasant experiences like bliss, clarity, and non-thought become obstacles to our practice?
• Why are difficult meditation experiences like discomfort and restlessness often our greatest teachers?
• What is the difference between experience and realization?

Daily Meditation Practice
On the cushion: As you rest in open awareness, notice any judgments concerning the state of your meditation practice. Without trying to repress or indulge the judging mind, simply recall that it is the intention to meditate that is important, not how we judge the results.

Off the cushion: As you go about your day, notice how your mind classifies activities as pleasant, unpleasant or neutral. See if you can bring equal attention to them all.

Reading: Joy of Living 209-212; 217-220

Part IV  – The stages of practice

Points to Consider
Meditation evolves in three stages: The waterfall experience, river experience, and lake experience. As we progress through these stages, our ability to remain mindful and aware in the present moment grows. At first, however, it may seem as though our thoughts and emotions are actually growing more intense, though what is actually happening is that we are becoming more aware of these experiences.

Questions for Discussion

• What are the primary qualities of the waterfall experience? How do we experience our thoughts and emotions at this stage?
• In the river experience, what happens to the flow of thoughts and emotions? What are the "gaps" that begin to appear in our experience?
• Why is the third stage of practice likened to a still lake? How does one experience so-called "obstacles" at this stage?

Daily Meditation Practice
On the cushion: Pay attention to everything that moves through awareness, just as though you are watching a movie.

Off the cushion: Notice the times in the day when activities seem too complex to be aware of and see if you can rest in the awareness of the flow of changing experience.

Reading: Joy of Living 212-217

Part V – Review of "Calming the Mind"

Points to Consider
In the first stage of meditation practice, we learn to rest in a state of alert spaciousness. Consciously cultivating awareness in this manner allows us to re-condition our minds and re-wire our brains so that all aspects of experience, even painful thoughts and feelings, become linked with this spacious awareness. This prepares the mind for other forms of meditation practice that are designed to actualize the infinite compassion, wisdom and creativity that lie at the core of our being.

Questions for Discussion

• What is the point of "calming the mind"? How does this lead to joy, confidence, and peace of mind?
• Why is a calm, stable mind necessary for other forms of meditation, such as the cultivation of love and compassion or insight?
• Why are problems and difficulties our "best friend" in meditation? Why is meditating on difficulties more powerful than meditating when things are going well?

Daily Meditation Practice
On the cushion: Each day, review one of the forms of practice that you have explored.

Off the cushion: Review the different supports of meditation in daily life, picking one to work with each day.

Reading: Review Joy of Living 128-157