Shamatha meditation is a long-standing Buddhist contemplative practice that develops the mind’s ability to reach a condition of tranquility & lucidity. The meditator centers their attention on a single focal point, like the breath, to sustain focus for extended periods of time. The practice involves nine progressive phases, starting with receiving instructions & orienting the mind.
As the meditator advances, they gain greater mindfulness, concentration, & serenity. Ultimately, the goal is to attain a state of mental stability & clarity known as “calm abiding” or “tranquil abiding.” Meditation, especially Shamatha meditation, is a powerful way to cultivate a calm & attentive mind, providing a pathway to inner peace & clarity.
What is Shamatha?
Samatha meditation is the practice of a unique form of concentration that produces a joyful calmness. This arises through the nine progressive stages of mental stabilization. It gives the ability to direct & hold the mind’s focus on an object at will.
So Shamatha & concentration differ in that Samatha involves a special mental factor. This allows the mind to stay intensely focused on one point for long periods while remaining very peaceful. Concentration generally means focusing on any object.
Once Shamatha is attained, you can concentrate extremely deeply. Your mind becomes extremely clear. Therefore, the meditation object used for Shamatha practice becomes very vivid & discernible.
What is Shamatha Meditation?
One of the defining features of Shamatha meditation is a special tranquility or joyful flexibility of mind. This mental flexibility allows the meditator to direct their attention effortlessly, enabling them to maintain focus on any object for as long as desired. Due to the unique bliss accompanying Shamatha, someone who has mastered it can sustain meditation for extended periods without requiring food or water, just as the Buddha himself meditated this way for six years.
From a scientific perspective, achieving Shamatha appears to induce profound changes in the nervous system. The specific physiological mechanisms behind this remain to be fully understood & described in modern scientific terms. However, contemplatives over thousands of years consistently report key indicators marking the attainment of Shamatha. These include a brief sensation of heaviness & numbness at the crown of the head, followed by physical & mental bliss, culminating in a deep sense of well-being permeating both body & mind. The overall structure & meaning of the original text is preserved in this paraphrased version.
Shamatha Definition
The Sanskrit The term “shamatha” in Sanskrit can be translated to mean “calm abiding” or “peaceful abiding” in English. Word shamatha translates to “calm abiding” or “peaceful abiding” in English. It describes a type of meditation from the Buddhist tradition that aims to develop a calm, clear, & concentrated mind. In shamatha meditation, the practitioner focuses single-pointedly on an object like the breath, a mental image, or a mantra. The purpose is to settle the mind, decrease mental disturbance, & cultivate inner tranquility & steadiness. This foundational practice is seen in many Buddhist traditions as an essential preparation for advancing to more sophisticated forms of meditation & insight.
An Overview Of Shamatha Meditation
Shamatha, also known as “peaceful abiding” or “tranquility,” is a form of mindfulness or concentration meditation. It involves focusing on the natural rising & falling of the breath without forcing or manipulating it. The practice aims to release tension in the body & mind, leading to a state of relaxation without becoming dull. It serves as an important foundation for the practice of insight meditation (vipashyana).
Shamatha Meaning
Shamatha refers to “peaceful dwelling” or “tranquility.” Also known as mindfulness or concentration meditation, shamatha is an essential preliminary practice that leads to vipashyana, or insight meditation.
Shamatha Breathing
Take a comfortable seated position with eyes gently closed or softly gazing downward. This time you should bring your attention to the natural flow of your breathing. Feel the physical sensations as you inhale, & visualize stress melting away with each exhale. This can help your body & mind unwind, but be careful not to become overly drowsy or fuzzy. Stay awake & keep your mind clear. This initial settling phase is key for establishing a steady base for the subsequent phases of meditation.
How to Practice Shamatha Meditation?
There are many ways to practice Shamatha meditation, but a good technique to start with is mindfulness of breathing, which the Buddha himself recommended.
To do this:
● Sit comfortably with a straight back, stacking your vertebrae. Relax your shoulders & keep your head balanced. Let your tongue rest on your palate & relax your face. Close your eyes.
● Focus your attention on the breath flowing in & out around the area of your nostrils. Feel each inhalation & exhalation. Whenever your mind wanders, gently return your awareness to the sensation of breathing.
● This practice calms & concentrates the mind. The steadiness it cultivates leads to an experience of openness & spaciousness. In this clear state, insights can arise.
● Mindfulness of breathing establishes a foundation for Satipatthana meditation. As you advance in your practice, emphasize these two techniques. They foster deep understanding of the impermanent, changing nature of physical & mental phenomena.
These insights can lead to liberation from suffering.
9 Stages Of Shamatha Meditation
Shamatha meditation is a Buddhist form of meditation that aims to cultivate a calm & concentrated mind. It involves training the mind to be present in the moment & let go of distractions. The practice of shamatha is divided into nine progressive stages, each building on the previous one.
Let us explore the nine phases of shamatha meditation.
1. Positioning
The first phase of shamatha is positioning. Here, the practitioner learns to place their attention on an object of focus like the breath. The emphasis is on sustaining attention to the object without distraction. This stage is accomplished through the faculty of listening.
2. Uninterrupted Attention
The second phase is uninterrupted attention. Here, the practitioner learns to maintain their attention on the object of focus for longer durations. The emphasis is on developing an unbroken flow of attention on the object. This stage is accomplished through the faculty of mindfulness.
3. Repeated Attention
The third phase is repeated attention. Here, the practitioner learns to repeatedly return their attention to the object of focus when it wanders. The emphasis is on effortlessly bringing the mind back to the object. This stage is accomplished through the faculty of introspection.
4. Close Placement
The fourth phase is close placement. Here, the practitioner learns to place their attention on the object with great clarity & precision. The emphasis is on developing a vivid image of the object. This stage is accomplished through the faculty of pliancy.
5. Taming
The fifth phase is taming. Here, the practitioner learns to tame distractions arising in meditation. The emphasis is on recognizing distractions & letting them go. You can accomplish this stage through the faculty of enthusiasm.
6. Pacifying
The sixth phase is pacifying. Here, the practitioner learns to pacify distractions in meditation. The emphasis is on pacifying distractions & returning to the object. This stage is accomplished through the faculty of introspection.
7. Fully Pacified
The seventh phase is fully pacified. Here, the practitioner learns to fully pacify all distractions in meditation. The emphasis is on maintaining a state of calm abiding. This stage is accomplished through the faculty of equanimity.
8. Single-Pointed Attention
The eighth phase is single-pointed attention. Here, the practitioner develops single-pointed attention to the object. The emphasis is on absorbed concentration. This stage is accomplished through the faculty of application.
9. Stability
The ninth & final phase is stability. Here, the practitioner maintains calm, abiding with great stability. The emphasis is on sustaining calm abiding with clarity & stability. This stage is accomplished through the faculty of equanimity.
The nine phases of shamatha are a powerful tool for developing a calm & focused mind. By progressing through these stages, practitioners can cultivate deep tranquility, strength & clarity. The practice of shamatha can lead to a greater understanding of the mind & world, & help cultivate love, compassion & contentment.
Shamatha Meditation Instructions
This meditation style is uncomplicated yet challenging, which adds to its widespread popularity & beauty. The main principle for practice is, “Not too tense, not too lax.” Apply this gentle, balanced guidance to your seat, breath, practice, & self. Here’s how:
The Seat
Many yoga classes start with instructing us to “take a comfortable seat.” But what does that really mean? In Shamata Meditation, your seat & posture form the foundations.
Traditionally, Shamata Meditation is done in the seven-point Vairochana posture – envision a seated Buddha or Shiva statue. Since all bodies differ, “comfortable” may look different. Consider these seven points for your body:
● Sit on a cushion, or chair, or even you can lie down.
● Straighten, but do not tense your back.
● Place your hands comfortably on your knees, thighs, lap, or at your sides if lying down.
● Relax your shoulders to open your chest & heart.
● Hold your head comfortably atop your spine.
● Relax your jaw.
● Open or close your eyes softly.
The Breath
Let your breath flow naturally. Notice it moving in & out.
That’s it – you’re practicing Shamata Meditation.
The Practice
Here is where. You should remember it’s, “simple but not easy” comes in. As you notice your breath, mind chatter will quickly vie for attention – where to meet a friend, route plans, and errands. Before you know it, you are lost in thoughts of the past or future.
When you notice thoughts , practice letting them goes. Pema Chödrön advises gently labeling the thought “thinking” & returning to your breath. Whether thoughts are fearful, angry, comforting, or spiritual, note them with honesty & gentleness as “thinking.”
Not too tight, not too loose. Return to your breath. Repeat as needed.
Alan Wallace Shamatha
To be an exceptionally talented meditation teacher, one must thoroughly investigate the principles, history, & teachings behind it. Having been ordained as a Tibetan Buddhist monk by the Dalai Lama himself, Alan Wallace has taught Buddhist theory & meditation worldwide for over 30 years. Alan is an engaging speaker, a forward-thinking academic, & one of the most prolific authors & translators of Tibetan Buddhism in the West.
Alan Wallace shamatha retreat
In his shamatha meditation retreat, Wallace will teach a range of concentration techniques, including mindfulness of breathing, which is an especially helpful way to calm the body & quiet the restless mind. He will also offer instruction for going ahead with the advanced techniques for “settling the mind in its natural state.” Additionally, he will teach meditative practices of the “Four Immeasurables” – loving-kindness, compassion, empathetic joy, & equanimity – which wonderfully enhance shamatha training. One need not be a Buddhist to practice shamatha. You will benefit from developing a more focused mind regardless of your spiritual path.
B Alan Wallace shamatha
Alan Wallace has played a leading role in dialogues & research between Buddhists & scientists. He is an outspoken critic of the harmful constraints placed on science by the unquestioned beliefs of materialism. B. Alan Wallace points out that this dogmatism hampers science as much as fundamentalism hinders religion. Moreover, he believes the way forward is to adopt a spirit of radical empiricism that can break down the barriers of the past.
Shamatha vipashyana meditation
The practice of shamatha vipashyana meditation involves first cultivating a stable, concentrated state of mind through shamatha meditation. Once concentration is established, vipashyana is introduced. Vipashyana refers to exceptionally perceptive insight that scrutinizes the object of meditation.
Specifically, vipashyana employs two mental factors – gross detection & subtle discernment. Gross detection investigates the main features of the object, while subtle discernment analyzes finer details. This does not involve verbal thinking, though it may follow verbal reflection. So vipashyana emphasizes discernment, in contrast to shamatha’s emphasis on stabilization.
Shamatha vipashyana
Vipashyana also brings an added sense of total fitness to understand the object’s subtle aspects fully. It can focus on any object, though it often examines emptiness & the four noble truths. Crucially, true vipashyana only arises in conjunction with shamatha. One must first attain shamatha, then join vipashyana to that stable concentration. We may contemplate vipashyana before achieving shamatha, but we cannot actually realize it without that foundation.
In summary, shamatha vipashyana practice cultivates concentrated stabilization, and then supplements this with exceptionally perceptive insight to discern an object’s subtleties. Vipashyana depends on first establishing shamatha.
Shamatha Yoga Stamford
Shamatha yoga consists of nine simple yoga poses created by Sakyong Mipham Rinpoche during a retreat in India in January 2002. The postures are intended to cultivate mindfulness & loosen the body during breaks from sitting meditation.
Earth Pose
Stand with feet hip-width apart, toes spread. Hands at sides, palms inwards, fingers pointing down. Gaze down, knees soft. Relax every section of your body, starting from your feet and moving up to your head. Feel grounded.
Greater Eastern Sun Pose
Reach arms overhead, palms up. Look up, palms facing each other shoulder-width apart. Stretch upwards.
Gathering the Mind Pose
From the previous pose, lower your hands to the heart center in a prayer position. Feel the heart.
Offering Pose
Hinge forward from hips, arms circling out & down. Release head & neck. Legs are straight & strong.
Courage Pose
Roll up to standing, hands on hips in a warrior stance. Look straight ahead.
Warrior Pose
Step right foot forward, left foot angles out 45 degrees. Reach arms overhead, palms together. Right knee over ankle, left leg straight. Step back to standing. Repeat on the left side.
Four Directions Pose
a) Feet wide, bow forward.
b) Rise to stand, lift heart, drops the head back.
c) Turn the right foot out, put the left foot in 45 degrees, and fold over the right leg. Repeat on the left side.
Garuda Pose
a) Feet forward, arms out to sides.
b) Reach right hand down to right ankle/shin, left arm up. Look up. Return to start. Repeat on the left side.
c) Feet forward, twist torso so left-hand reaches right ankle/shin. Return to start. Repeat on the right side.
Joining Heaven & Earth Pose
Feet together, sweep arms overhead, bring palms together & look up. Lower hands through prayer position to hips with gaze raised. Feel expansive.
The Bottom Line
Practicing meditation can have a significant positive effect on your life. For thousands of years, many people have incorporated meditation into their daily routines, improving their lives as a result.
Furthermore, being more relaxed & having a clear, steady mind will allow you to concentrate on your goals.
Meditation is not just about zoning out or living in the present moment. When done properly, meditation can be transformative. Therefore, we would like to recommend starting the process of learning meditation & making it part of your everyday life.
