Shambala Meditation: Achieving Inner Peace

Shambhala meditation is a simplified version of Tibetan practice, based on the Shambhala Vision developed by Tibetan Buddhist teacher Chögyam Trungpa Rinpoche. It is a secular approach to meditation, which sees enlightened society as realizable by people of all faiths through practices of mindfulness, awareness, non-aggression, and sacred outlook. The basic meditation technique involves sitting with legs loosely crossed, taking good posture, leaving the eyes slightly open, and focusing attention on the out-breath. The hands are placed face down on the thighs. Thoughts may be labelled neutrally as thinking before attention is returned to the out-breath. The practice is described as a natural state of the human mind—at rest, open, alert.

Sitting posture: Legs loosely crossed, upright spine, hands on thighs, eyes half-shut

Sitting with your legs loosely crossed, back straight and upright, hands placed on your thighs, and eyes half-shut is a fundamental meditation posture in the Shambhala tradition. This posture is designed to allow your body to settle around your spine, keeping it erect and your chest open.

When sitting in this position, it is important to ensure that your hands are placed in a relaxed manner on your thighs. If your hands are placed too far forward, your shoulders may begin to droop and pull downwards. Conversely, if your hands are placed too far back, your shoulders may contract and pinch your spine. The ideal position for your hands is one that allows your shoulders to remain relaxed and open.

Your fingers should also be close together and relaxed, rather than spread out in a grip. This helps to ensure that you are not holding any tension in your hands and arms, which can be a distraction when trying to meditate.

Your gaze should be directed downwards, with your eyelids half-closed. This is not a time for looking or focusing with your eyes; instead, simply allow your eyes to rest in this position and be aware of what they see without actively looking.

This posture is an important foundation for your meditation practice. It helps to create a sense of balance and grounding, allowing your energy to move freely and your mind to settle. It is important to be mindful of your posture throughout your meditation practice. If you find your focus wavering, gently bring your attention back to your posture and make any necessary adjustments to return to the upright position.

Slouching or slumping can impair your breathing and affect your mind, so it is important to maintain this upright, balanced posture throughout your meditation practice.

Breathing: Focus on the out-breath, no specific attention needed during the in-breath

Shambhala meditation is a simplified version of Tibetan practice. It is a secular approach to meditation and a new religious movement developed by Tibetan Buddhist teacher Chögyam Trungpa Rinpoche and his students.

The basic meditation technique initially presented in Shambhala Training includes sitting with your legs loosely crossed, taking a good posture, leaving your eyes slightly open, and focusing your attention on the out-breath. A feeling of dissolving accompanies the out-breath, but no specific attention is needed during the in-breath. Place your hands face down on your thighs. When thoughts arise, label them neutrally as "thinking" before returning your attention to the out-breath.

Posture

Take a balanced, grounded posture to allow the energy in the centre of your body to move freely. If you’re sitting on a cushion, sit with your legs loosely crossed. If you’re in a chair, keep your legs uncrossed and your feet flat on the floor. Imagine that a string attached to the top of your head is pulling you upright. Let your body settle around your erect spine. Place your hands on your thighs, not so far forward that it begins to pull your shoulders down, nor so far back that the shoulders contract and pinch the spine. The fingers are close and relaxed—not spread out in a grip, as if you can’t let yourself go. Tuck your chin in and relax your jaw. The tongue is also relaxed, resting against your upper teeth. Your mouth is very slightly open. Your gaze is downward, with the eyelids almost half shut.

Focus on the out-breath

Using the breathing as the object of meditation is especially good for calming a busy mind. The steady flow of the breath soothes the mind and allows for steadiness and relaxation. This is ordinary breathing; nothing is exaggerated. Place your mind on the breathing and count each cycle of breath from one to twenty-one. Inhale and then exhale—one. Inhale and then exhale—two. You can drop the counting when your mind is settled.

Return to the out-breath

As you focus on the breath, you’ll notice that various thoughts and emotions arise. When this happens, acknowledge that you are thinking and gently return your focus to the out-breath. By doing so, you are bringing yourself back to attention and centring yourself in your mind. You are slowly settling and gradually slowing the mind. When you first begin to meditate, the movement of thoughts may feel like a rushing waterfall. But as you continue to apply the technique of recognizing thoughts and returning your focus to the out-breath, the torrent will slow down.

Consistency

Timing is important when it comes to meditation. Decide on a regular time to practice each day and try to stick with it. A ten-minute period in the morning is a good place to begin. The more consistent you can be in keeping to the routine, the better.

Mindfulness: Acknowledge thoughts and return focus to the breath

Mindfulness is a key aspect of meditation. It is the act of focusing on the present moment, acknowledging thoughts and emotions without judgement, and returning your attention to your breath. This practice helps to calm and settle the mind, allowing you to observe your thoughts and emotions without getting caught up in them.

When you notice your mind wandering, gently acknowledge the thought, and then bring your focus back to your breath. You can label the thought as "thinking" to help create some distance from it, before returning to the present moment and the sensation of breathing. This simple act of mindfulness can be a powerful tool for gaining perspective and clarity.

The breath is a useful object of meditation because it is always with you and it is constant. By focusing on the breath, you can begin to slow down and observe your mind without judgement. You can notice the thoughts and emotions that arise, and then let them go, returning your attention to the simple act of breathing. This process can help you to realise that you are not your thoughts—you can observe them, and you have a choice in how you react to them.

As you continue to practise mindfulness and acknowledge your thoughts, you may find that your mind begins to settle. The torrent of thoughts may slow down, and you may find a sense of calm and clarity. This is the natural state of the mind—peaceful, joyous, and clear. Meditation helps us to access this state and bring it into our everyday lives.

Timing: Consistency is key, even if it's just 5-10 minutes a day

Shambhala meditation is a simplified version of Tibetan Buddhist practice. It is a secular approach to meditation and a new religious movement developed by Tibetan Buddhist teacher Chögyam Trungpa Rinpoche and his students.

Timing is an important aspect of Shambhala meditation. It is recommended to decide on a regular time to practice each day and stick to it. Consistency is key, even if it's just 5-10 minutes a day. A ten-minute period in the morning is a good place to start. The more consistent you are in keeping to the routine, the better.

It is better to meditate for ten minutes than to not focus and drag on for an hour. The goal is to develop a consistent daily practice where you can reflect and strengthen your mind. Meditation is like strengthening your mind, just like taking care of your body and getting enough sleep. It is a way to calm your mind and gain clarity, so you can approach your day with a sense of peace and presence.

Planning is also important. It is recommended to prepare yourself before sitting down to meditate. For example, if you are agitated, a slow walk might help, or if you are drowsy, a cool shower might be beneficial. It can also be helpful to read about meditation beforehand as a reminder of why you are practicing.

Meditation is a practice that requires consistent effort, and it can also be a joyful experience. By committing to a regular practice, you will be able to experience the benefits of Shambhala meditation in your daily life.

Environment: Create a comfortable, quiet, clean space

Shambhala meditation is a simplified version of Tibetan Buddhist practice. It is a secular approach to meditation, which does not require renunciation or a monastic lifestyle.

When preparing to meditate, it is important to create a good environment for practice. This means finding a place that is comfortable, quiet, and clean. A corner of your room that feels spacious and private will do—you don't need to chase the idea of a perfect place to meditate. Timing is also important. Decide on a regular time to practice each day and try to stick with it. A ten-minute period in the morning is a good place to start.

It is also beneficial to plan ahead. It is better not to just sit down and hope for the best. If you are agitated, try a slow walk before you begin. If you are drowsy, a cool shower might help. It can be inspiring to read a little about meditation first as a reminder of why you are practicing.

Meditation Supplies: What Do I Need?

An upright meditation posture allows you to relax and breathe freely. Many people sit on a traditional meditation cushion such as a gomden or zafu. Others find it more comfortable to practice meditation in a chair. The important thing is to listen to your body and choose a meditation seat that works for you.

Frequently asked questions