Category: Concentration On Breath

Mindfulness Of Breath by Pema Chödrön


With tonight’s sitting, I’d like us to start with the object of the meditation being the breath going out and the breath coming in.

So attention on the in and out breath.

And, if your mind wanders off, just coming back.


We’ll practice that way for a while — and near the end we’ll shift to awareness just of the breath going out.

And if the mind wanders off, acknowledging that as “thinking” and coming back to the breath going out.


So starting with the more tight form of the śamatha practice.

The practice of being fully present.

Starting with a more tight form.

And then at the end moving into a more relaxed form of the same practice.


So starting with awareness, attention to the breath in and out

And then near the end I’ll say, “Let’s now give the attention just to the breath going out.”

More of a relaxing outward.

More of a letting go.

And if the mind wanders off, acknowledging that as thinking.


So hopefully that’s clear.

And we’ll start with a gaze that’s slightly lower…

It can be quite a tight gaze actually.

And awareness of the breath as it goes in and out.

And this is a support for staying fully present.

And whenever we wander off, we just simply, in a very relaxed and non-judgmental way, we turn again to the breath of going in and out.


Let’s begin with the four limitless ones chant:

“May all sentient beings enjoy happiness and the root of happiness.”

“May they be free from suffering and the root of suffering.”

“May they not be separated from the great happiness, devoid of suffering.”

“May they dwell in the great equanimity —  free from passion, aggression and prejudice.”

Open Awareness by Lama Surya Das

Let’s begin the main, the central practice, of the Luminous Great Perfection, Dzogchen teachings, themselves.

It’s called, “Natural Mediation.”

So to begin, having a comfortable seat.


Breath awareness.

Breathing meditation.

Is the basic Buddhist practice.

Meditation practice.

We can’t do without it.



Smile a little bit.

“Smiling relaxes every bone in your body.”

As Zen Master,Thich Nhat Hanh, says.

How delightful.

Bring awareness to the body for this Natural Meditation.

Feel the physical sensations.

Feel the butt on the seat and any physical sensations you may feel.

In your legs, your knees, your back, your stomach your chest, your shoulders, your neck, your face.

your forehead.

your scalp.

Tune in a little bit and see if you can discern the subtle pulsing.

Not just of your breath —  but of your metabolism.

Of your pulse.

At your wrists.

In your groin.

Beneath your armpits.

Or in the temples of your head.

Tune into the subtler vibrations, energy, and sensations of the physical form of the body.

And its subtle movements.

The energy.

To bring you more in touch with the present moment.

This moment.

Holy moment.

Right now.


The moment of Dzogchen.

Just sitting.

Letting go of the body and the physical sensations.

Letting it be.

Relaxed and at ease.

On your Buddha seat.

Let Buddha do it through you.

Hand it over.


Nothing more to do  figure out or achieve.

Having arrived here in the Great Perfection.

Leave it as it is and rest the weary heart and mind.

See through everything and remain free.

Complete and at home.



Just sitting.

Just breathing.

Just being.

Are the three crucial points of natural mediation.

Just sitting.

Natural body is “Buddha body”.


Perfect embodiment.

Let it be.

Just sitting.

Second, just breathing.

Natural breath and energy is Buddha’s breath and energy.


The enjoyment body.

The energy body.

Just breathing.
Let it come and go.
Letting be.
Not breathing hard.
Not retaining your breath.

Let it flow.
Like tides, like the waves in the sea.
Let the waves come and go.
Washing everything away.

Breath is life.
Spirit is life.

Letting go.
Let it be.
Just breathing.
Natural breathing.

Just sitting.
Just breathing.
Natural body.
Natural breath and energy.

And third, natural heart-mind.
Natural mind is Buddha’s heart-mind.
Ultimate Reality.
The totality.
Let it be.

Let it go.
Let it settle.
Let it be.

Vividly present.
Yet not a “thing.”
Yet cognizant in its own way and its own sphere.
Let it be.

As water becomes clearer when you stop stirring and shaking it.
And the mud falls to the bottom.
And its innate clarity emerges on its own.

The innate clarity and lucidity of mind emerges wen we stop stirring and shaking it.
With mental fabrications and conceptualizations.
To let it be.
Let it become more calm and clear.

And just settling in it’s own sphere.

In its own natural way.

Let the body settle in its own way, in its own place, in its own time through just sitting.

Let the breath and energy settle in its own way, in its own place, in its own time through just breathing.

Natural flow.
Let it go.
Total flow.

Pure energy.

Nothing more to know.

And third — let the mind, heart-mind, settle in its own way and its own time.
Natural mind is Buddha mind.

Your own mind is Buddha mind.

As it is said.

Just sitting
Just breathing.
Just being,

This is the inner triple-gem.

The Buddha-dharma-sangha.
The inner refuge.

Of the Dzogchen meditator.

Just relying on that.
Just trusting that.

Just letting everything else go as it goes and be as it is.

In the natural state.

The natural way

Of the “Natural Great Perfection.”

The “Luminous Innate Completeness.”

Things just as they are.

Lord Buddha said there is Nirvanic peace in things, left just as they are.

So we leave it as it-is.

And rest the weary heart and mind.

Seeing through everything — remaining.



Whole and Complete.


This is the practice of realization.
Actualization of freedom.

If the mind wanders as it habitually does.
If you feel distracted or agitated or for that matter:


Gently — use the leash of remindfulness.

Remember what you’re doing and bring the attention back to the present moment.

To just sitting and feeling the physical sensations.

To just breathing.

And aware of the inhalation and exhalation.

as they move in and out.

And to just being present.




Calm and clear.

Use the leash of re-mindfulness to bring your attention back to the objects of attention.

To what we’re doing.

To what we’re paying attention to.

Sitting. Breathing. Being.

And let everything else go — as it goes.

Let it go by.

Let the past, thoughts, and preoccupations — go by.

Let the future fantasies, plans and imaginations— go by.

And even the present concerns and doubts and wondering, “What’s the good of it all?”

Or “What’s happening?”

Or “Why are we doing this?”

Let it all settle.

Just place the mind on the breath.
On the physical sensations.

Observe the inhalation while breathing in.

Follow it all the way in.

Ride the breath all the way in and let everything else go.

And observe the exhalation while breathing out.

Ride the breath.

Folow the breath.

Watch it go all the way out.

Let everything else go.

Releasing a little bit more out-breath.

A little death with each out-breath.

Letting it all go.

What a relief.


Breathing in.

Calming, clearing, and relaxing.

Body of heart and mind.

Breathing out.

Letting go.

Dropping tension and everything.



How sweet it is.

The Natural Great Perfection.

Everything just as it is.

Nothing more to do.

Figure out or achieve.


Aware of awareness itself.

Awareness aware of awareness and non-dual uncompartmentalized wholeness and completeness.




Natural Mediation.

The joyous meditation of non-mediation.

Of pure presence and totality.





In The Great Perfection.

Just seeing through.

Just being through and through.


One moment at a time.

Moment after luminous miraculous moment.

One breath at a time.

Breath after breath.

Use the breath as an anchor of present awareness to nowness and let everything else go.

Passing by like like flotsam jets on a stream.

Just watching it go by.

Enjoying the show.

Enjoy the view.

Nothing more to do.





May the invaluable Bodhicitta, the precious heart-mind of enlightenment.

Awaken in those where it has not awakened.

And where it has it awakened, may it continue grow and flourish for the benefit of all.

May all beings everywhere, with whom we are inseparably interconnected,

and want and need the same as we do.

May we be liberated, healed, fulfilled, and free.

May there be an end to war, violence, injustice, poverty, and oppression.

May there be peace in this world.

And throughout all possible universes.

And may we all together complete the spiritual journey.

May whatever merits and good fortune, good karma, accumulated here through our sterling practices and aspirations.

May they be dedicated to the ultimate benefit and enlightenment of all beings everywhere.

And may we enjoy the Luminous Great Perfection.