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Key passages
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- 0:31
With your awareness permeating the whole field of the body, settle your body, speech and mind in the natural states, relaxed, still and clear.
- 2:31
Then focus just your mental awareness on the sensations of the passage of the breath at the apertures of the nostrils or above the upper lip, continuing to relax deeply, physically, releasing the breath, releasing thoughts with every out-breath.
- 9:18
Maintain the flow of mindfulness with as much continuity as you can muster. Then intermittently apply introspection. Monitoring your posture. Monitoring the breath. And then most importantly monitoring the mind, noting as quickly as possible when you fall into excitation, most likely mind wandering, in which case the response is to relax, to release, to return, but
- 9:58
also keep your eye open introspectively for slipping into this more nebulous imbalance of laxity, dullness, becoming spaced out, the loss of clarity. As soon as you know this is set in, freshly arouse your interest in the practice.
Transcript
· · · silence, 1 minute
0:31 With your awareness permeating the whole field of the body, settle your body, speech and mind in the natural states, relaxed, still and clear. Report an error in the passage at 0:31
· · · silence, 2 minutes
2:17 Then making a special point to keep your eyes soft and unfocused, your forehead open, spacious, relaxed. Report an error in the passage at 2:17
2:31 Then focus just your mental awareness on the sensations of the passage of the breath at the apertures of the nostrils or above the upper lip, Report an error in the passage at 2:31
3:01 continuing to relax deeply, physically, releasing the breath, releasing thoughts with every out-breath. All the way through to the end of the out-breath. Report an error in the passage at 3:01
3:15 Until without pulling the next breath in, it flows in effortlessly. Relax with the out-breath. Arouse and focus your attention with each in-breath. To Report an error in the passage at 3:15
· · · silence, 5 minutes
8:00 the best of your ability, attend the whole course of the in-breath. Report an error in the passage at 8:00
8:09 And practice counting the breaths insofar as you find it helpful. Report an error in the passage at 8:09
· · · silence, 1 minute
9:18 Maintain the flow of mindfulness with as much continuity as you can muster. Then intermittently apply introspection. Monitoring your posture. Report an error in the passage at 9:18
9:32 Monitoring the breath. And then most importantly monitoring the mind, noting as quickly as possible when you fall into excitation, most likely mind wandering, in which case the response is to relax, to release, to return, but Report an error in the passage at 9:32
9:58 also keep your eye open introspectively for slipping into this more nebulous imbalance of laxity, dullness, becoming spaced out, the loss of clarity. Report an error in the passage at 9:58
10:12 As soon as you know this is set in, freshly arouse your interest in the practice. Report an error in the passage at 10:12
10:20 And focus your attention right there in the target area. Report an error in the passage at 10:20
10:29 Let's continue practicing now in silence. Report an error in the passage at 10:29
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Talk by B. Alan Wallace. Original at Vajrayana Institute via Internet Archive: https://archive.org/details/ShamathaRetreatWithAlanWallace2012. Licensed CC BY-NC-ND 3.0. Transcript generated automatically and may contain errors; the audio is the authoritative version.
Recorded at Vajrayana Institute, Sydney, and archived by the institute on Internet Archive. More from Vajrayana Institute