Dzogchen Meditation: A Guide

how to do dzogchen meditation

Dzogchen is a form of meditation within Buddhism that is based on recognising our enlightened nature. The term means 'utterly complete' in Tibetan and is considered the most complete and inclusive teaching of Buddhism. The practice is founded on the simple act of silent sitting meditation with awareness of the breath, also known as 'Calm Abiding'.

The goal of Dzogchen meditation is to achieve rigpa, or instantaneous enlightenment. The Dzogchen path is made up of the Base, the Path, and the Fruit. The Base represents the original state of existence, characterised by emptiness, clarity, and compassionate energy. The Path involves gaining a direct understanding of the mind's pure nature through meditation and specific Dzogchen methods. The Fruit is the realisation of one's true nature, leading to complete non-dual awareness and the dissolution of dualities.

Dzogchen practitioners aim for self-liberation, where all experiences are integrated with an awareness of one's true nature. This may culminate in the attainment of a rainbow body at the moment of death, symbolising full Buddhahood.

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Recognising the Alaya for Habits

The Alaya for Habits does not give rise to mental labels or follow things out. It is more subtle than seeing and hearing, underlying them, as well as underlying imagining and verbally thinking. Recognising the Alaya for Habits is extremely difficult. If we see shapes and colours as a face or hear sounds as a word, this is not non-conceptual seeing or hearing, let alone the Alaya for Habits. This is conceptual mental cognition.

To recognise the Alaya for Habits during sensory cognition, we must go deeper. We must recognise the milliseconds of non-conceptual seeing and hearing, without mentally constructing or conceptualising them into a "this" or a "that". We must recognise the cognitive spaces in between these milliseconds.

To avoid distraction from sensory cognition, Dzogchen meditation is practised in total darkness and silence with three immovables: an immovable body, immovable senses and an immovable mind. The body is straight, with hands either in the meditation pose or lightly resting on the knees. The eyes are neither closed nor wide open but gaze naturally in front. The mind is not actively thinking, with no thoughts of the past or future, and no analysis. We rest in the present moment of awareness, without being self-conscious about what we are doing. Even if a thought arises, we do not follow it. Verbal thoughts simultaneously arise, abide and cease. When we focus on this happening, we reach the "space in between verbal thoughts", which is where we can recognise the Alaya for Habits.

It is important to note that the meditation method is not to stop verbal thinking by applying restraint or discipline. The simultaneous arising, abiding and ceasing of moments of verbal thinking occur automatically, without effort. However, we need to make an effort to recognise this and stay focused with understanding. Otherwise, we may follow our thoughts or fall into a daze and understand nothing.

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Recognising Effulgent Rigpa

Rigpa is a Tibetan word that generally translates to 'intelligence' or 'awareness'. However, in Dzogchen, it carries a deeper meaning, referring to "the innermost nature of the mind". It is described as the special feature of Dzogchen, transcending the ordinary mind and representing our ultimate nature or state of enlightenment.

Effulgent rigpa is a specific aspect of rigpa that is recognised when coarse levels of the mind and conceptual thoughts are active. It is the experience of a clear light that permeates the coarser states of consciousness. In other words, it is the recognition of a definite quality of clarity and awareness that underlies the active mind.

To recognise effulgent rigpa, one must first recognise the alaya, or the base, for habits. This involves distinguishing between non-conceptual and conceptual mental cognition. Non-conceptual cognition refers to the milliseconds of pure seeing and hearing without mentally labelling or following thoughts. Conceptual cognition, on the other hand, involves mental labelling and constructing thoughts into "this" or "that". The alaya for habits is more subtle than seeing and hearing but gives rise to them, as well as to imagining and verbal thinking.

Meditation techniques to recognise effulgent rigpa include focusing on the simultaneous arising, abiding, and ceasing of verbal thoughts, feelings, attitudes, and non-verbalised conceptual constructs. This is done in a state of total darkness and silence, with specific body and sense immovability, and without actively thinking or analysing. By recognising the cognitive spaces between thoughts, one can access the alaya for habits and, subsequently, effulgent rigpa.

It is important to note that recognising effulgent rigpa is not the same as recognising the alaya for habits or the conventional or deepest nature of the alaya. It requires going deeper and recognising a cognitive in-between space with deep awareness of its two-truth nature. This distinction is crucial in Dzogchen meditation, as it leads to the recognition of rigpa and the attainment of the path of seeing.

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Recognising Essence Rigpa

Dzogchen, which means "Great Perfection" or "Great Completion", is a series of teachings in Indo-Tibetan Buddhism and Bon, aimed at discovering and continuing in the ultimate ground of existence. The goal of Dzogchen is to gain knowledge of this basis, which is called rigpa.

At the leap-ahead stage, effulgent rigpa becomes more prominent while also maintaining prominent essence rigpa. This is achieved through four stages, which are:

  • Holding the mind's attention
  • Having the mind be at rest, i.e. remaining stable in its own place
  • Getting to the root of the matter
  • Getting rid of a sense of substantiality, so that after having made a thorough examination, the mind no longer follows an object (like a thought) and then has nowhere to go
  • Using the interval between awareness and its objects
  • Causing a distraction, such as by shouting

The sixth method is the most common. When distracted or startled, we stop thinking.

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Primordial Mindfulness

Dzogchen, or "Great Perfection", is a simple and direct practice within Buddhism for awakening natural presence. It is a path of immediate self-liberation, where practitioners recognise their enlightened nature and allow themselves to be as they are.

Dzogchen meditation is founded on the simple practice of silent sitting meditation with awareness on the breath, also known as "Calm Abiding". The most important thing is proper physical posture, which includes sitting cross-legged, hands folded together on the lap, back straight, neck slightly bent, and eyes gazing gently down towards the tip of the nose.

The main meditation practice is very simple. Start by focusing on the sounds around you and tuning into your environment. Then, turn your attention inward, focusing on the sensations of your body and letting go of any tensions. If your mind drifts towards external things, simply let them be and bring your attention back to the experience of sitting. Gradually, focus your mind on the flow of your breath. If your mind wanders, simply bring your attention back to your exhalation.

Dzogchen meditation is a process of recognising and accessing rigpa, or instantaneous enlightenment. It involves three key elements: view, practice, and conduct. The view focuses on gaining a direct understanding of the pure nature of the mind, which is empty, luminous, and pure. The practice involves specific meditation techniques, such as trekchö ("cutting tension") and tögal ("crossing over"). The conduct element involves integrating these practices into daily life.

When we access rigpa, we also access its innate quality of primordial mindfulness, which is a state of deep mindfulness from having dropped down to the natural state. The attention automatically holds on to or maintains itself in rigpa, and dzogchen meditation becomes effortless, without the need for deliberate meditation techniques.

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Sitting Meditation Posture

The first point is to sit in a cross-legged posture. This can be done in one of two ways: the "Bodhisattva posture", where the legs are crossed with one leg in front of the other, or the "Vajra posture", also known as "Full lotus". If these positions are uncomfortable, one can sit in a chair with their feet flat on the ground, ensuring that their posture is naturally upright, stable, and comfortable.

The second point is to arrange the hands in the gesture of equanimity, also known as the meditation pose. Place your hands folded together on your lap, one on top of the other, in the same way the Buddha is believed to have done when he meditated on the night of his awakening.

The third point is to straighten your back and engage your entire body. Sitting in a crossed-leg position allows the spine to stack itself upright, promoting circulation to the upper body and making it easier to breathe naturally. If you have tight hips, sit on a cushion so that your hips are higher than your knees.

The fourth point is to position your neck and head correctly. Tuck your chin inward and back, similar to a "double chin" but not too dramatically, to align your head on top of your spine.

The fifth point is to extend your shoulders, resembling "vulture wings". Keep your chest open and your shoulders wide to allow the breath to flow freely, gently, and naturally.

The sixth point is to direct your gaze downward toward the tip of your nose. Your eyes should have a gentle, peaceful gaze, and your eyelids should be half-closed, half-open. In Buddhism, the eyes typically remain open during meditation to encourage being present with direct experience.

The seventh and final point is to touch the tip of your tongue to the upper palate. Keep your teeth slightly apart, with a slight space between them, and your jaw relaxed. Allow your tongue to rest at the roof of your mouth.

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Frequently asked questions

Dzogchen is a tradition of teachings in Indo-Tibetan Buddhism and Bon aimed at discovering and continuing in the ultimate ground of existence. It is a simple and direct practice for awakening natural presence.

The goal of Dzogchen meditation is to gain knowledge of the ultimate ground of existence, which is called rigpa (Skt. vidyā). Rigpa is a central concept in Dzogchen, referring to the innate wisdom and compassion of the mind.

Dzogchen meditation is based on the recognition of our enlightened nature. It involves simple calming contemplations leading to a direct immersion in awareness. The key concepts include the Base, the Path, and the Fruit. The Base represents the original state of existence, characterised by emptiness, clarity, and compassionate energy. The Path involves gaining a direct understanding of the mind's pure nature through meditation and specific Dzogchen methods. The Fruit is the realisation of one's true nature, leading to complete non-dual awareness and the dissolution of dualities.

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